Salmon
Salmon is one of the richest fish in the omega-3 fatty acids EPA and DHA. It also stands out for its vitamin D and B12 content.
| Basis | raw, farmed salmon, 100 g |
|---|---|
| Food group | Meat, poultry, fish and eggs |
| Practical portion | 1 fillet portion |
| Portion (g) | 125 |
| Energy (kcal/100 g) | 208 |
| Protein (g/100 g) | 20.4 |
| Carbohydrate (g/100 g) | |
| Fat (g/100 g) | 13.4 |
| Fibre (g/100 g) | |
| Notable nutrients |
|
| Storage | On the coldest shelf of the fridge for 1–2 days; in the freezer for longer. |
| Food safety | Cook thoroughly; eating it raw calls for specially frozen fish from a trustworthy source. |
Nutrition profile
100 g of raw farmed salmon contains roughly 208 kcal, 20 g of protein and 13 g of fat. A significant part of that fat is EPA and DHA, the marine omega-3 fatty acids. Wild salmon is generally leaner and lower in energy. The numbers here are approximate averages and shift with the species and the season.
Why oily fish gets attention
Most dietary guidelines present eating one or two portions of fish a week, some of it oily fish, as a general framework. Salmon is also one of the few foods that naturally contains vitamin D, and it is rich in vitamin B12 and selenium. How often an individual eats it may vary with their health, and in particular circumstances it is sensible to consult a specialist.
Buying, storing and cooking
Fresh salmon should smell of the sea rather than sharply of fish, and should look bright with firm flesh. Keep it on the coldest shelf of the fridge and eat it within a day or two; the freezer suits longer storage. Surfaces that come into contact with raw fish should be kept apart from other foods. Cooking it until the inside is thoroughly heated is the general safety approach; eating it raw, in sushi for example, calls for specially frozen fish from a trustworthy source.
Related terms: Vitamin D, Vitamin B12, Walnuts