FoodScore
0/ 100
Very goodseafood· 3 oz

Salmon (Atlantic, cooked)

Atlantic salmon earns a very good FoodScore of 85/100, primarily driven by its high protein content and exceptional omega-3 fatty acid profile.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Salmon (Atlantic, cooked) contains 206 kcal per 100 g.
  • Salmon (Atlantic, cooked) contains 22.1 g of protein per 100 g.
  • Salmon (Atlantic, cooked) contains 12.3 g of total fat per 100 g (3.1 g saturated).
  • Salmon (Atlantic, cooked) contains 0 g of added sugar per 100 g.
  • Salmon (Atlantic, cooked) provides 61 mg of sodium per 100 g.
  • Salmon (Atlantic, cooked) provides 384 mg of potassium per 100 g.
  • Salmon (Atlantic, cooked) provides 29 mg of magnesium per 100 g.
  • Salmon (Atlantic, cooked) scores 85/100 on FoodScore (very good).
  • Salmon (Atlantic, cooked) is classified as NOVA 1 (unprocessed or minimally processed).
  • A 3 oz serving of cooked Atlantic salmon provides 22.1g of protein.
  • It is an excellent source of omega-3 fatty acids, delivering 2.3g per 100g.
  • Salmon is minimally processed (NOVA 1), indicating it's a whole food.
  • This seafood is notably high in Vitamin D (80% DV) and Vitamin B12 (112% DV).
  • With only 61mg of sodium per 100g, it is a low-sodium protein option.
  • Scores +9 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
22.1g
44% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
61mg
3% of Daily Value
+
What it brings to the table
Protein (22.1g)+10
Micronutrients (Phosphorus, Vitamin D, Vitamin B12)+6
Omega-3 (2.3g)+5
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-6
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 85

Atlantic salmon achieves a strong FoodScore of 85/100, placing it in the 'very good' category. This high score is largely due to its excellent nutritional density and unprocessed nature. It receives significant bonuses for its substantial protein content, with 22.1g per 100g, which contributes to satiety and muscle health. The food also earns points for its healthy fat profile, specifically its high concentration of omega-3 fatty acids, providing 2.3g per 100g. Furthermore, salmon is a rich source of key micronutrients like Vitamin D (80% DV) and Vitamin B12 (112% DV), which are often under-consumed. As a NOVA class 1 food, it is minimally processed, adding another bonus for being a whole food. There are no penalties for added sugar, unhealthy fats, or high sodium, further solidifying its high score. To score even higher, salmon would need to provide more fiber, which is absent in seafood, or other beneficial micronutrients like calcium or Vitamin C.

Health benefits

What the nutrients in salmon (atlantic, cooked) actually do for you, grounded in established dietary science.

Supports Heart Health

Atlantic salmon is well-regarded for its contribution to cardiovascular health. It is particularly rich in omega-3 fatty acids, providing 2.3g per 100g. These essential fats are recognized for their role in maintaining healthy blood pressure and triglyceride levels. Additionally, salmon has a favorable fat profile, being low in saturated fat (3.1g per 100g) and free of trans fats. Regular consumption of foods high in omega-3s, as part of a balanced diet, aligns with dietary guidelines for heart health. However, preparation methods, such as deep-frying, can negate some of these benefits.

Aids Muscle Maintenance and Growth

Salmon is an excellent source of high-quality protein, crucial for muscle repair, growth, and overall body function. A 100g serving delivers 22.1g of protein, which is roughly a third of the daily protein target for many adults. This protein is complete, meaning it contains all nine essential amino acids necessary for the body. The presence of Vitamin B12, at 112% DV per 100g, also supports energy metabolism and red blood cell formation, both vital for active individuals. Incorporating salmon into meals can help meet protein needs, especially for those focusing on muscle recovery after exercise.

Contributes to Bone Health

While not a primary source of calcium, Atlantic salmon significantly contributes to bone health through its high content of Vitamin D. A 100g serving provides an impressive 80% of the Daily Value for Vitamin D, a nutrient essential for calcium absorption and bone mineralization. It also contains magnesium (7% DV) and phosphorus, both important minerals for bone structure. Adequate intake of Vitamin D is critical, as many individuals do not get enough from diet alone or sun exposure. Pairing salmon with calcium-rich foods can further enhance its bone-supporting benefits.

Boosts Brain Function and Mood

The omega-3 fatty acids in Atlantic salmon, particularly DHA and EPA, are vital for brain health and cognitive function. These fats are major structural components of brain cell membranes and play a role in neurotransmitter function. With 2.3g of omega-3s per 100g, salmon provides a substantial amount of these beneficial compounds. Furthermore, its high Vitamin B12 content (112% DV) is important for nerve function and the synthesis of brain chemicals that influence mood. Regular intake of omega-3 rich foods is associated with supporting cognitive vitality and may help in mood regulation.

How to eat it

Salmon is a versatile and popular seafood in the American diet, often served as a main protein. It can be prepared in numerous ways, from baking and grilling to pan-searing or poaching. A typical serving size is 3-4 ounces, which provides a substantial amount of protein and healthy fats. It pairs well with a variety of side dishes, including roasted vegetables, whole grains, or a fresh salad, making it a staple for balanced meals.

For optimal flavor and nutrient retention, bake or grill salmon with minimal added fats and seasonings.
Pair salmon with fiber-rich vegetables like asparagus or broccoli to create a more complete and satisfying meal.
Consider using leftover cooked salmon in salads, sandwiches, or as a topping for whole-grain crackers.
To avoid overcooking, use a meat thermometer; salmon is done when it reaches an internal temperature of 145°F (63°C) and flakes easily.
Things to keep in mind

While generally safe and highly nutritious, some individuals should exercise caution with salmon. People with a fish allergy should avoid salmon entirely, as allergic reactions can be severe. Pregnant women and young children should be mindful of mercury levels in certain fish, though Atlantic salmon is typically considered a low-mercury option. However, it's always prudent to consult with a healthcare provider regarding specific dietary concerns during pregnancy. Individuals taking blood-thinning medications should discuss their intake of omega-3 rich foods with their doctor, as high doses of omega-3s can potentially affect blood clotting.

Reader questions
Is Atlantic salmon healthy?
Yes, Atlantic salmon is considered very healthy, earning a FoodScore of 85/100. It is a nutrient-dense food, providing high-quality protein, essential omega-3 fatty acids, and significant amounts of Vitamin D and B12. Its minimally processed nature (NOVA 1) further contributes to its health benefits, making it an excellent choice for a balanced diet.
Is salmon good for weight loss?
Salmon can be a beneficial food for weight loss due to its high protein content (22.1g per 100g), which promotes satiety and helps reduce overall calorie intake. Its healthy fats also contribute to feeling full. When prepared without excessive added fats or sauces, salmon is a relatively low-calorie option (206 calories per 100g) that supports muscle mass during weight management.
Is salmon ultra-processed?
No, Atlantic salmon is not ultra-processed. It falls under NOVA class 1, meaning it is an unprocessed or minimally processed food. This classification indicates that it retains its natural nutritional integrity and is free from additives, preservatives, and artificial ingredients commonly found in ultra-processed foods.
How should I cook salmon to maximize its health benefits?
To maximize salmon's health benefits, opt for cooking methods that use minimal added fats and preserve its delicate omega-3 fatty acids. Baking, grilling, broiling, or poaching are excellent choices. Avoid deep-frying, which can add unhealthy fats and significantly increase calorie content, diminishing its cardiovascular benefits.
What are good alternatives to salmon if I don't like fish?
If you don't enjoy salmon, other excellent sources of omega-3 fatty acids include mackerel, sardines, and trout. For non-fish alternatives, consider plant-based sources like flaxseeds, chia seeds, and walnuts, which provide ALA omega-3s. For high-quality protein, lean poultry, eggs, legumes, and tofu are good substitutes.
Does salmon contain a lot of sodium?
No, Atlantic salmon is naturally low in sodium, containing only 61mg per 100g. This makes it a suitable protein choice for individuals monitoring their sodium intake or those with high blood pressure. However, be mindful of added sodium from seasonings, marinades, or sauces during preparation, which can significantly increase the final sodium content of your meal.
Is salmon good for heart health?
Yes, salmon is exceptionally good for heart health. Its high content of omega-3 fatty acids (2.3g per 100g) is well-documented for supporting cardiovascular function, including maintaining healthy blood pressure and triglyceride levels. Additionally, its low saturated fat and zero trans fat profile contribute to a heart-healthy diet, aligning with recommendations for reducing the risk of heart disease.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-07-01