Is cooked Atlantic salmon a good choice for a balanced diet?

Yes, cooked Atlantic salmon is a very good choice for a balanced diet, scoring 85/100. It provides 22.1g of protein and 2.3g of omega-3 fatty acids per 3 oz serving, with a healthy fat profile and no added sugar.

Is cooked Atlantic salmon good for weight loss?

Cooked Atlantic salmon can be beneficial for weight loss due to its high protein content (22.1g per 3 oz serving), which can promote satiety. It also has no added sugar and a healthy fat profile.

Is cooked Atlantic salmon good for people with diabetes?

Cooked Atlantic salmon is a good option for people with diabetes. It has no added sugar, is high in protein (22.1g per 3 oz serving), and contains beneficial omega-3 fatty acids, which can support overall health.

Is cooked Atlantic salmon an ultra-processed food?

No, cooked Atlantic salmon is not an ultra-processed food. It is classified as a NOVA Class 1 food, meaning it is an unprocessed or minimally processed food.

seafood · Serving 3 oz

Salmon (Atlantic, cooked)

Atlantic salmon (cooked) scores a very good 85/100. It is an excellent source of protein and beneficial omega-3 fatty acids, with no added sugar or fiber.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

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 brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	206 kcal	—
Total fat	12.3 g	16%
Saturated fat	3.1 g	16%
Trans fat	0 g	—
Fiber	0 g	0%
Protein	22.1 g	44%
Added sugar	0 g	0%
Sodium	61 mg	3%
Potassium	384 mg	8%
Calcium	0 mg	0%
Iron	0.3 mg	2%
Magnesium	29 mg	7%
Phosphorus	252 mg	20%
Zinc	0.4 mg	4%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	80 %	80%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	112 %	112%
Folate	0 %	0%
Riboflavin	0 %	0%
Omega-3	2.3 g	—

Frequently asked questions

Is cooked Atlantic salmon a good choice for a balanced diet?: Yes, cooked Atlantic salmon is a very good choice for a balanced diet, scoring 85/100. It provides 22.1g of protein and 2.3g of omega-3 fatty acids per 3 oz serving, with a healthy fat profile and no added sugar.
Is cooked Atlantic salmon good for weight loss?: Cooked Atlantic salmon can be beneficial for weight loss due to its high protein content (22.1g per 3 oz serving), which can promote satiety. It also has no added sugar and a healthy fat profile.
Is cooked Atlantic salmon good for people with diabetes?: Cooked Atlantic salmon is a good option for people with diabetes. It has no added sugar, is high in protein (22.1g per 3 oz serving), and contains beneficial omega-3 fatty acids, which can support overall health.
Is cooked Atlantic salmon an ultra-processed food?: No, cooked Atlantic salmon is not an ultra-processed food. It is classified as a NOVA Class 1 food, meaning it is an unprocessed or minimally processed food.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.