Wild salmon is a nutrient-dense cold-water oily fish providing high-quality complete protein, long-chain omega-3 fatty acids (EPA and DHA), vitamin D, and selenium (USDA). Consumed as a protein substitute for red and processed meats, it aligns with heart-healthy Mediterranean and Nordic dietary patterns (Harvard Nutrition Source).
Supports
Cardiovascular Health SupportHigh-Quality Complete ProteinEssential Vitamin D and Selenium Source
Calories
142
kcal / 100g
Protein
19.8g
per 100g
Vitamin B12
80%
of daily need
High proteinOmega-3Healthy fatsGluten-freeLactose-freeNut-free
Recommended intake
How much Wild Salmon — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Wild Salmon is especially good for
When to be careful
Be careful with Wild Salmon if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Wild Salmon?
How it works in the body
The mechanisms behind Wild Salmon
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Wild Salmon maps to body functions
Health benefit
Cardiovascular Health Support
Marine omega-3 fatty acids (EPA and DHA) in wild salmon contribute to normal heart function and help maintain healthy blood triglyceride levels (EFSA, NIH ODS). Regular consumption as part of a balanced diet is associated with a lower risk of cardiovascular disease (Harvard Nutrition Source).
Health benefit
High-Quality Complete Protein
Wild salmon provides complete protein containing all essential amino acids required for the maintenance and growth of muscle mass (USDA, EFSA). Replacing red meat with oily fish like wild salmon supports overall cardiometabolic health (Harvard Nutrition Source).
Health benefit
Essential Vitamin D and Selenium Source
Wild salmon is a natural dietary source of vitamin D, which supports calcium absorption and immune function, as well as selenium, an essential trace element contributing to cellular protection against oxidative stress (NIH ODS, USDA).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories142kcal
Protein19.8g
Carbohydrates0g
Fat6.3g
Fibre0g
Sodium44mg
Vitamins
Folate25.0µg
Niacin8.5mg
Vitamin A12.0µg
Vitamin D11.0µg
Vitamin B10.2mg
Vitamin B20.4mg
Vitamin B37.9mg
Vitamin B51.7mg
Vitamin B60.8mg
Vitamin B123.2µg
Minerals
Iron0.8mg
Zinc0.6mg
Copper0.3mg
Calcium12.0mg
Selenium36.5µg
Magnesium29.0mg
Manganese0.0mg
Potassium490.0mg
Phosphorus200.0mg
Show raw per-100 g values
Calories142kcal
Protein19.84g
Carbohydrates0g
of which sugars0g
Fat6.34g
of which saturates0.98g
Fibre0g
Sodium44mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
Pan-sear skin-side down over medium heat.
Bake at 180 °C for 12–14 minutes.
Cure with salt and citrus for gravlax.
Things to consider
Context matters
Contains fish, a primary food allergen requiring strict avoidance by allergic individuals.
Pregnant or breastfeeding women should monitor fish intake according to regional dietary guidelines (typically 1–2 portions of oily fish per week) to balance omega-3 benefits with potential environmental contaminant risks like methylmercury (WHO, Harvard Nutrition Source).
Perishable protein requiring continuous refrigeration below 4°C (40°F) and adequate cooking to manage microbiological safety risks (WHO).
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
