Salmon
Overview
Salmon is an oily fish providing long-chain omega-3 fatty acids EPA and DHA, vitamin B12, selenium, the carotenoid astaxanthin, and high-quality protein. These intrinsic compounds support membrane phospholipid structure, mitochondrial function, and antioxidant capacity in neural and vascular tissues [1,2]. Regular inclusion of salmon and other oily fish helps reach evidence-based omega-3 intakes that are associated with cardiometabolic and cognitive benefits in many populations [1].
Key Nutritional Highlights
- Provides complete, highly digestible protein.
- Commonly contributes selenium, iodine, and vitamin B12, though levels vary by species.
- EPA/DHA content is highly species-dependent; oily fish are usually higher than lean fish or shellfish.
- Often lower in saturated fat than many fatty red-meat patterns when minimally processed.
- Nutritional profile and risk context depend on processing method (fresh vs salted/smoked/cured).
Food Context
Sourcing
Both wild-caught and responsibly farm-raised salmon can be good options. Where possible, choose salmon that is sustainably sourced and labelled as free from routine antibiotics and unnecessary additives, whether wild or farmed.
Please be sure to research your supermarket and their suppliers — many are moving towards more sustainable, ethical sourcing (e.g. M&S Aquaculture and Fisheries). For a balanced overview of wild versus farmed salmon, see resources such as the summary from North Coast Seafoods.
The U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) jointly publish guidance on fish mercury levels. They categorize fish into "Best Choices", "Good Choices", and "Choices to Avoid" based on average mercury concentrations and safe weekly intake levels. Salmon is repeatedly in the "Best Choices" category because it consistently has low mercury relative to the reference dose used to set safety advice (≤0.15 µg/g).
Preparation
- Best prepared with gentle cooking to preserve omega-3s and prevent oxidation
- Avoid high-heat cooking that creates advanced glycation end products (AGEs)
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Recipes
2 recipes containing this food
Salmon & Grated Beetroot Toast (with Lemon)
A fast, brain-forward open sandwich combining omega-3 rich salmon, nitrate/polyphenol beetroot, and lemon acidity for a sharp, savoury bite.
Salmon Bowl-pistachio-cacao-nibs
A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 203.1 kcal | — |
| Protein | 20.3 g | — |
| Total fat | 13.1 g | — |
| Saturated fat | 2.3 g | — |
| Carbohydrates | 0 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.3 mg | 1.4% |
| Zinc | 0.3 mg | 3.1% |
| Magnesium | 25.4 mg | 6% |
| Selenium | 22.8 µg | 41.5% |
| Calcium | 9.4 mg | 0.9% |
| Potassium | 378.2 mg | 11.1% |
| Vitamin B12 | 5.7 µg | 237.3% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 541 mg | — |
| EPA | 318 mg | — |
| DHA | 585 mg | — |
| Astaxanthin | 3.2 mg * | Carotenoid pigment; farmed salmon levels depend strongly on feed astaxanthin formulation. |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
- * Astaxanthin: Literature estimate for farmed Atlantic salmon; carotenoid content varies by feed and species (e.g. Turujman et al., 1997; USDA does not report astaxanthin).
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
11 substances in this food
Astaxanthin
Lipid-soluble carotenoid that stabilizes omega-3–rich membranes; supports mitochondrial and cellular resilience
DHA (Docosahexaenoic Acid)
Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment
EPA (Eicosapentaenoic Acid)
Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
These references link to the BRAIN Diet bibliography page, where the full citation and DOI/external source link are provided.