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Health Benefits of Salmon


Updated January 29, 2014

Salmon is an excellent source of the omega-3 fatty acids. Salmon also provides you with carnitine, niacin, vitamin B12, selenium, potassium, and vitamin D. It also has astaxanthin, a carotenoid that's related to vitamin A. Astaxanthin may have antioxidant and anti-inflammatory properties.

Nutrition Information

One three-ounce serving of salmon has 17.4 grams protein with only 3.7 grams fat (mostly monounsaturated and omega-3 fatty acids). That serving also has 370 International Units vitamin D, 3.5 micrograms vitamin B12, 6.8 milligrams niacin and 26.7 micrograms selenium.

Serving Salmon

You can buy fresh salmon in the seafood department of your local grocery store. Look for salmon that is bright red or pink, firm to the touch and has a fresh aroma. Keep your salmon in the refrigerator for just a day or two; salmon should be eaten quickly.

Like other types of fish, salmon can be baked, grilled or poached in liquid.

Canned salmon lasts for a long time on your kitchen shelf and is convenient for use in recipes and sandwiches. Traditional canned salmon contains edible bones and skin along with the fish meat and is an excellent source of calcium. But if you don't like the bones you can find salmon canned without the bones and skin.


United States Department of Agriculture National Nutrient Database for Standard Reference. "Fish, Salmon, Pink, Raw." Accessed April 14, 2011. http://www.nal.usda.gov/fnic/foodcomp/search/.

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