Nutritious wild salmon dinner plate

Salmon Nutritional Information

Wild salmon ranks among the most nutrient-dense foods available.

Nutrition Facts per 3.5 oz (100g) Wild Sockeye Salmon

  • Calories 168
  • Protein 25 grams
  • Total Fat 7 grams
  • Saturated Fat 1.3 grams
  • Omega-3 Fatty Acids 1.8 grams
  • Cholesterol 62 mg
  • Sodium 55 mg
  • Carbohydrates 0 grams

Vitamin Content

Wild salmon provides exceptional amounts of essential vitamins:

  • Vitamin D: 526 IU (132% Daily Value) - One of the few foods naturally high in vitamin D
  • Vitamin B12: 4.8 mcg (200% DV) - Essential for nerve function and DNA synthesis
  • Vitamin B6: 0.8 mg (47% DV) - Supports metabolism and brain health
  • Niacin (B3): 8.6 mg (54% DV) - Supports energy production
  • Pantothenic Acid (B5): 1.3 mg (26% DV) - Important for hormone synthesis
  • Riboflavin (B2): 0.5 mg (38% DV) - Supports cellular function

Mineral Content

Wild salmon delivers significant amounts of essential minerals:

  • Selenium: 36.5 mcg (66% DV) - Powerful antioxidant, supports thyroid function
  • Phosphorus: 256 mg (36% DV) - Essential for bone health
  • Potassium: 490 mg (14% DV) - Helps regulate blood pressure
  • Magnesium: 27 mg (6% DV) - Supports muscle and nerve function
  • Zinc: 0.6 mg (5% DV) - Supports immune function
  • Iron: 0.8 mg (4% DV) - Essential for oxygen transport
Nutritious wild salmon dinner plate with vegetables

Comparison by Species

Chinook (King) Salmon

  • Calories: 231 per 3.5 oz
  • Fat: 13 grams (highest fat content)
  • Omega-3s: 2.3 grams
  • Protein: 23 grams

Sockeye (Red) Salmon

  • Calories: 168 per 3.5 oz
  • Fat: 7 grams
  • Omega-3s: 1.8 grams
  • Protein: 25 grams

Coho (Silver) Salmon

  • Calories: 139 per 3.5 oz
  • Fat: 5 grams
  • Omega-3s: 1.2 grams
  • Protein: 24 grams

Omega-3 Fatty Acid Details

The omega-3 content in wild salmon comes primarily in two forms:

  • DHA (Docosahexaenoic Acid): Comprises about 60% of omega-3s in salmon; essential for brain and eye health
  • EPA (Eicosapentaenoic Acid): Comprises about 40% of omega-3s; provides anti-inflammatory benefits

Astaxanthin: The Powerful Antioxidant

Wild salmon's distinctive pink-red color comes from astaxanthin, a carotenoid antioxidant obtained from their natural diet. Wild salmon contains approximately 3-4 mg of astaxanthin per serving, significantly more than farmed salmon.

Recommended Intake

The Dietary Guidelines for Americans recommend consuming 8 ounces of seafood per week. Two 4-ounce servings of wild salmon weekly provides substantial omega-3 intake and outstanding nutrition.

For official nutritional data, see the USDA FoodData Central. Learn more about health benefits or explore salmon species.