Nutrition Facts for Salmon 2026
A 150-gram serving of Atlantic salmon contains 2,100 milligrams of omega-3 fatty acids—enough to cover about 85% of your daily adequate intake in a single meal. Yet the nutritional profile of salmon has shifted measurably since 2020, driven by farming practices, feed composition, and water temperature changes across major producing regions. Last verified: April 2026.
Executive Summary
| Nutrient | Per 100g (Raw) | Per 150g Cooked Fillet | Daily Value % | Change Since 2020 |
|---|---|---|---|---|
| Calories | 208 | 312 | 16% | +3% |
| Protein (g) | 20 | 30 | 60% | Stable |
| Omega-3 Fatty Acids (mg) | 1,400 | 2,100 | 85% | +12% |
| Vitamin D (IU) | 570 | 856 | 107% | +18% |
| Selenium (mcg) | 36 | 54 | 77% | -4% |
| Sodium (mg) | 59 | 89 | 4% | +2% |
| Cholesterol (mg) | 55 | 83 | 28% | -6% |
Nutritional Profile and Omega-3 Content in 2026
The omega-3 concentration in farmed Atlantic salmon has increased notably since 2024, largely because producers responded to market demand by adjusting feed formulations. Norwegian and Chilean farms now incorporate between 8-12% marine microalgae into salmon feed, whereas five years ago that figure sat at 3-4%. This directly translates to higher EPA and DHA levels—the two omega-3 compounds your body actually uses for inflammation control and brain function.
A 150-gram cooked salmon fillet delivers roughly 1,480 mg of EPA and 620 mg of DHA combined. The American Heart Association recommends 1,000-2,000 mg of combined omega-3s weekly for adults without existing heart disease, meaning one salmon serving covers substantial ground. Wild Alaskan sockeye runs slightly higher at 2,300 mg per 150g portion, but farmed Atlantic salmon now competes more convincingly on this metric than it did in 2022.
Vitamin D content jumped 18% since 2020—we’re talking 570 IU per 100 grams raw. That matters because roughly 40% of North Americans remain vitamin D deficient as of early 2026, and salmon represents one of the few whole foods delivering meaningful quantities without fortification. A single cooked fillet gets you past 100% of the daily value on its own, which is genuinely rare in unfortified animal proteins.
The protein story stayed consistent. You’ll get 20-22 grams of high-quality, complete protein per 100 grams whether it’s farmed or wild. That muscle-building amino acid profile—including all nine essentials your body can’t manufacture—remains salmon’s most reliable nutritional anchor. Bioavailability sits around 94%, meaning your digestive system absorbs nearly all of it.
One honest point: farmed salmon contains about 4.5 grams of fat per 100g raw, roughly 45% higher than wild salmon at 3.1 grams. Opinions differ on whether this matters. Some research suggests the extra fat enhances omega-3 absorption; other work indicates you’re also getting more saturated fat and potential exposure to farm antibiotics. The honest answer is we don’t have decades of controlled human studies proving either outcome significantly changes health—you’re making a reasonable choice either way based on cost, environmental values, and personal preference.
Farmed vs. Wild: Nutritional Breakdown by Type
| Metric | Farmed Atlantic | Wild Alaskan Sockeye | Wild Pacific Coho |
|---|---|---|---|
| Omega-3 per 150g (mg) | 2,100 | 2,300 | 1,850 |
| Total Fat (g/100g) | 4.5 | 3.1 | 2.8 |
| Vitamin D (IU/100g) | 570 | 600 | 520 |
| Price per lb ($) | $8.99-$12.50 | $16.00-$22.00 | $14.50-$19.00 |
| Mercury (ppb) | 0.024 | 0.028 | 0.031 |
| Astaxanthin (mg/100g) | 4.2 | 8.6 | 6.1 |
Astaxanthin deserves mention here—that compound giving salmon its pink color. Wild sockeye contains about twice the astaxanthin concentration (8.6 mg per 100g) compared to farmed Atlantic (4.2 mg per 100g), though producers have been experimenting with algae-based feed supplements to close this gap. Astaxanthin functions as an antioxidant, and some preliminary research suggests benefits for eye health and exercise recovery, but human clinical trials remain limited.
Mercury levels sit well below the FDA threshold of 1.0 ppm across all salmon types tested in 2025-2026, with farmed Atlantic running cleanest at 0.024 ppb. This makes salmon one of the safer seafood choices for pregnant women seeking omega-3s—the risk-benefit calculation heavily favors consumption compared to predatory fish like shark or king mackerel.
Price disparities reflect real differences in supply. Farmed salmon production hit 3.2 million metric tons globally in 2025, keeping retail prices stable between $8.99-$12.50 per pound at major US chains. Wild sockeye averaged $16-$22 per pound because catch limits cap supply at roughly 420,000 metric tons annually—scarcity drives cost. From a pure nutritional standpoint, the difference doesn’t justify a 2x price premium for most people, though environmental and flavor preferences might swing your decision.
Key Factors Affecting Salmon Nutrition in 2026
1. Salmon Feed Composition and Microalgae Integration
Modern salmon farming relies heavily on fishmeal and fish oil supplemented with plant-based proteins and algae-derived omega-3s. Norway’s Lerøy Seafood and Chile’s AquaChile both increased algae inclusion to 10-12% of feed by late 2025, directly raising EPA/DHA levels in harvest fish. This shift reduced dependence on wild-caught forage fish, addressing sustainability concerns while simultaneously boosting the omega-3 metric consumers care about most. The tradeoff: salmon incorporating higher algae percentages shows slightly altered flavor profiles—some describe it as more “grassy”—though taste testing data from 2025 shows 67% of consumers either couldn’t detect the difference or preferred it.
2. Water Temperature and Growth Cycles
Salmon farms operate across temperature zones ranging from 8°C in Norway to 14°C in Chile. Warmer water accelerates growth but slightly reduces fat accumulation—a 2-3% difference in total fat content between cold-water and warm-water operations. Growth cycles stretched from 18 months to 20 months average in 2025 as producers prioritized slower maturation for improved flesh quality and nutrient density. This directly impacts your nutrition: longer-cycle salmon shows 8% higher protein density and marginally elevated micronutrient concentration per gram.
3. Harvest Timing and Seasonal Variation
Wild salmon nutrition fluctuates dramatically based on spawning cycles. Early-season Alaskan sockeye harvested in June contains 15-18% more fat than late-season September fish, translating to approximately 300 additional omega-3 milligrams per 150-gram fillet. Farmed Atlantic shows minimal seasonal variation—roughly 2% difference year-round—because controlled feeding and lighting maintain consistent metabolism. If you’re buying wild salmon, you’ll want June through August harvests for maximum nutritional benefit; January through March wild offerings contain less favorable fat profiles.
4. Processing and Smoking Methods
Smoked salmon loses roughly 20-25% of its water weight but maintains most micronutrients, actually concentrating them slightly. However, sodium content skyrockets to 500-800 mg per 100g (depending on cure method) compared to 59 mg in fresh salmon. A single serving of smoked salmon covers your entire daily sodium recommendation, which matters if you’re monitoring blood pressure. Cold-smoking preserves more heat-sensitive nutrients like selenium and B vitamins versus hot-smoking, which reduces them by 8-12%.
Practical Tips for Maximizing Salmon Nutrition
Cook at Lower Temperatures to Preserve Omega-3s
Baking salmon at 325°F for 12-14 minutes retains 87-91% of omega-3 fatty acids, whereas pan-frying at 375°F+ preserves only 71-78%. A 150-gram fillet baked at 325°F delivers approximately 1,820 mg of omega-3s versus 1,640 mg with higher-heat cooking. The poaching method—simmering in water or broth at 160-180°F for 15-18 minutes—actually preserves 94% of omega-3 content, making it your nutritional optimum even though it’s less popular than baking.
Pair Salmon with Foods That Enhance Nutrient Absorption
Vitamin D absorption increases by 22% when you consume salmon alongside dietary fat sources like olive oil, avocado, or nuts. Meanwhile, vitamin C foods (citrus, bell peppers, tomatoes) boost iron absorption from salmon by 40-50%, which matters because salmon provides about 0.8 mg of bioavailable iron per 100g. Building a plate with 150g cooked salmon, one tablespoon olive oil dressing, and lemon or tomato-based sides optimizes both macro and micronutrient utilization.
Buy Wild Sockeye During Peak Season to Maximize Astaxanthin
If astaxanthin interests you, time your wild salmon purchases for June through August when astaxanthin concentration peaks at 8.6 mg per 100g. This compound shows the strongest antioxidant activity before spawning depletes reserves. Cost-per-nutrient, peak-season wild sockeye at $18/lb delivers astaxanthin at approximately $1.98 per serving versus $8.99 per serving if you buy it through supplements—real salmon tastes better anyway.
Don’t Discard the Skin—It Contains Unique Compounds
Salmon skin holds concentrated collagen (about 2.2 grams per 100g skin) and omega-3s found nowhere else in the fish. Crispy skin provides textural contrast and adds roughly 15% additional omega-3 content to your portion without requiring extra servings. Research from 2024-2025 suggests skin collagen may support joint and skin health, though human trials remain preliminary.
Frequently Asked Questions
How much salmon should I eat per week for heart health?
The American Heart Association recommends 2-3 servings (150g each) of fatty fish weekly for cardiovascular benefits. That’s 3,000-4,500 mg of combined omega-3s weekly. Most adults reach this target comfortably with two salmon meals per week. Research from 2025 shows consumption above 3 servings weekly provides diminishing cardiovascular returns—you’re not getting additional benefit from excessive intake, though you’re also not causing harm.
Is farmed salmon safe to eat regularly?
Yes. Farmed salmon meets all FDA safety standards, with contaminant levels (PCBs, mercury, dioxins) below threshold levels in 99.7% of 2025-2026 testing. The antibiotics sometimes used in farms remain below detectable limits in final product meat. You’ll consume more contaminants from many plant sources than from conventionally farmed salmon. The environmental sustainability debate matters more here than direct human health—that’s a separate question involving ocean impact, not your personal nutrition.
Does canned salmon have the same nutritional value as fresh?
Canned salmon (especially with bones) matches or exceeds fresh salmon on omega-3 content at 1,900-2,100 mg per 150g. The canning process actually preserves omega-3s effectively. Bone content adds 180-220 mg of calcium per standard can, something fresh salmon doesn’t provide. Sodium sits around 450-520 mg per can due to preservation methods. Nutritionally, canned salmon represents incredible value—roughly $3.50 per can versus $12-18 for equivalent fresh portions—making it underrated for meal planning.
Can I get too much omega-3 from eating salmon?
You’d need to consume 8-10 salmon fillets daily to reach potentially problematic omega-3 levels (which would actually cause blood-thinning issues). Normal consumption—2-3 servings weekly—carries zero toxicity risk. The vitamin D in salmon also caps out safely; you’d need roughly 4,000 IU daily from all sources to approach concerning levels, and salmon alone won’t get you there through diet alone.
Which salmon variety contains the least mercury?
Farmed Atlantic salmon tests lowest at 0.024 ppb, followed by wild Pacific coho at 0.031 ppb and wild Alaskan sockeye at 0.028 ppb. All varieties remain well below the FDA
