Farmed Atlantic Salmon Nutrients

Arguably one of the most well-known and popular fish on the market, salmon are recognized for their orangey-pink flesh (thanks to carotenoids obtained from krill) and their unique ability to travel upstream.  This is a fish with versatility – working well in fancy, gourmet meals but also providing an affordable source of nutritious seafood when it comes to canned options.  You could say this fish is the “reel” deal!

Salmon are a type of oily, cold-water fish that are closely related to trout and char, which are all members of the same family of fish (Salmonidae).  The term salmon does not actually refer to one specific fish but to several species within the genera Salmo and Oncorhynchus.  These fish are native to tributaries of the North Atlantic and Pacific Oceans and have been around in some form for 40 million years!

When it’s time to spawn, some salmon travel hundreds of miles upstream against strong currents to return to the very spot where they themselves hatched!

Salmon are famous for being ‘anadromous’ which means they can live in both fresh and saltwater – a feat possible by only 1% of fish species!  They spend the majority of their lives in saltwater, but they hatch in fresh water and return there to reproduce.  In order to do this, salmon undergo amazing physiological changes allowing them to adapt and survive in the salt waters of the sea.  When it’s time to spawn, some travel hundreds of miles upstream against strong currents to return to the very spot where they themselves hatched – an exhausting journey and one that is spectacular to witness if you ever get the chance.  (The word salmon is thought to come from Latin, meaning “to leap,” and leap they do!).  Once they have spawned, salmon die shortly afterwards completing their lifecycle. 

There have been regulations to protect salmon stocks dating back to at least 1030 AD, with notable declines in salmon populations observed in the 1200s. 

Salmon are considered ‘keystone species’ – not only critical to the aquatic ecosystem but also forming an important dietary component of many land animals, in addition to feeding the forest (animals, especially bears, discard salmon remains which provide nutrients critical for the forest ecosystem).  Salmon have also provided an incredibly important food source for coastal communities throughout human history.  Along most of the European coast and as far down as Spain, salmon has been fished since Paleolithic times.  Salmon also featured prominently in the diet of Indigenous peoples of North America, forming an important part of their culture.  Amazingly, there have been regulations to protect salmon stocks dating back to at least 1030 AD, with notable declines in salmon populations observed in the 1200s.  Unfortunately, massive depletions in salmon populations have continued and they are still on the decline – today’s population represents only a small percentage of historical levels!  This is why salmon are now fished from the wild and farmed.  While the majority of Pacific salmon are wild-caught, Atlantic salmon are for the most part farmed.  World-wide the commercial salmon industry exceeds one billion pounds every year, most of that coming from farmed salmon.  Well-known commercial species include chinook (also known as king), chum, coho, pink, sockeye and Atlantic salmon.

The majority of Pacific salmon are wild-caught, while Atlantic salmon are for the most part farmed.

Atlantic salmon (Salmo salar) are present on both coasts of the northern Atlantic Ocean, in more than 2,000 rivers in North America and Europe.  Sadly, these fish were once abundant, but it is estimated that over half of their original population was gone by the 1800s as a result of over-fishing and habitat destruction.  That is why today, most Atlantic salmon available for purchase is farm raised but even though wild-caught fish tend to be more nutritious, both options offer healthy additions to our diet.

Farmed Atlantic Salmon Nutrition Facts

One serving of farmed Atlantic salmon is standardized to 115 grams (4 ounces). When you cook farmed Atlantic salmon, the volume remains relatively consistent: 100 grams raw farmed Atlantic salmon is equivalent to 100 grams cooked farmed Atlantic salmon.

Farmed Atlantic Salmon Nutrition Facts Per Serving

Atlantic salmon, farmed, raw	Nutrivore Score:  677	Nutrient Density: High
Serving Size:  4 ounces (115 grams)	Protein:  23.5 grams	Net Carbohydrates:  0.0 grams
Calories:  239	Total Fat:  15.4 grams	Dietary Fiber:  0.0 grams

Health Benefits of Farmed Atlantic Salmon Nutrients

Let’s take a closer look at all of the best and excellent source of nutrients found in a 4-ounce serving of farmed Atlantic salmon and see how they benefit our health.

Farmed Atlantic Salmon Provides 661% DV EPA+DHA

Farmed Atlantic salmon is a phenomenal source of EPA+DHA, providing an astounding 904% of the daily value per 4-ounce serving!

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain omega-3 fats that play important roles in neurological health, immune function, eye health and vision, inflammation, pain signaling, gut health, fetal development, and some aspects of cardiovascular health (like triglyceride levels and blood clotting). They exert many of their effects by helping form chemical messengers called prostaglandins, thromboxanes, and leukotrienes. EPA and DHA also serve as a structural component of the cell membrane, influencing important properties such as membrane fluidity and permeability. Small amounts of them can be synthesized from a shorter-chain omega-3 fat, alpha-linolenic acid (ALA). Learn more about EPA and DHA here.

Farmed Atlantic Salmon Provides 155% DV Vitamin B12 (Cobalamin)

Farmed Atlantic salmon is a best source of vitamin B12 (cobalamin), providing 155% of the daily value per 4-ounce serving!

Vitamin B12 (cobalamin) is a water-soluble vitamin that serves as a cofactor for enzymes involved in energy metabolism, red blood cell production, DNA synthesis, neurotransmitter production, nervous system health, and folate metabolism. As a result of these roles, vitamin B12 is vital for maintaining brain and nervous system health, and may have a protective effect against dementia, Alzheimer’s disease, and depression. There’s also some evidence vitamin B12 may be cancer-protective, possibly through supporting folate metabolism (which then assists in repairing DNA damage). Learn more about vitamin B12 here.

Farmed Atlantic Salmon Provides 63% DV Vitamin D

Farmed Atlantic salmon is one of the few natural food sources of vitamin D, providing 63% of the daily value per 4-ounce serving!

Salmon (and other fatty fish) are amongst the few foods that naturally contain vitamin D.

Rather than being a “true” vitamin, vitamin D is a group of fat-soluble steroid hormones that can be either obtained from the diet or synthesized from sun exposure. It plays a major role in cellular differentiation, immune function, endocrine health, cardiovascular health, and even the intestinal absorption of several other nutrients (namely calcium, magnesium, and phosphorus). As a result of these diverse functions, getting enough vitamin D is important for protecting against chronic disease (including diabetes, cancer, and degenerative neurological conditions), maintaining good gut health, and keeping a healthy immune system (including protecting against both infectious disease and autoimmunity). Learn more about vitamin D here.

Farmed Atlantic Salmon Provides 62% DV Vitamin B3 (Niacin)

Farmed Atlantic salmon is also a best source of vitamin B3 (niacin), providing 62% of the daily value per 4-ounce serving!

Niacin is a water-soluble B complex vitamin (vitamin B3) that’s needed to produce two very important coenzymes: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). NAD and NADP are needed for over 400 enzymes involved in DNA repair, fatty acid synthesis, antioxidant systems, detoxification, and hormone synthesis, as well as the breakdown of fat, carbohydrate, protein, and alcohol. Niacin has therapeutic potential for cardiovascular disease and hyperlipidemia, and may also be protective against cancer and type 1 diabetes. Some research suggests it could benefit health outcomes for patients with HIV or schizophrenia as well. Learn more about niacin here.

Farmed Atlantic Salmon Provides 50% DV Selenium

Farmed Atlantic salmon is a best source of selenium, providing 50% of the daily value per 4-ounce serving!

Selenium is a trace mineral needed by all mammals to sustain life. It serves as a component of the non-proteinogenic amino acids selenocysteine and selenomethionine, and also helps form over two dozen selenoproteins involved in reproduction, thyroid hormone metabolism, antioxidant defense, DNA synthesis, and immunity. Observational research suggests selenium could play a protective role against cancer, heart disease, asthma, and inflammatory bowel disease, although human trials have generally been lacking or contradictory. There’s also evidence that selenium can play a preventative role in asthma and inflammatory bowel disease, while also reducing mortality in patients with sepsis. Learn more about selenium here.

Farmed Atlantic Salmon Provides 23.5 g of Protein

Farmed Atlantic salmon is an excellent source of protein, containing 23.5 grams of protein per 4-ounce serving!

Proteins are the molecules that actually perform most of the various functions of life. In addition to being major structural components of cells and tissues, they have incredibly diverse roles from driving chemical reactions (e.g., enzymes) to signaling (e.g., some types of hormones) to transporting and storing nutrients. Dietary protein is necessary to supply the amino acid building blocks for all of the proteins in our bodies. The recommended daily allowance of protein is 0.36 grams per pound body weight (0.8 grams per kilogram of body weight). That amounts to 56 grams for a 150-pound person. However, it’s important to emphasize that this number is considered a minimum daily allotment, and there is no established upper limit. In fact, many studies have evaluated diets containing three to four times more protein than this minimum and proven benefits to weight management, body composition, hormone regulation, and cardiovascular health. These studies suggest that an optimal protein intake for most people is probably in the range of 1.2 to 1.8 grams per kilogram bodyweight (82 to 122 grams for that same 150-pound person), and that people who are very active may see the best results at even higher intake. Learn more about protein and amino acids here.

Farmed Atlantic Salmon Provides 43% DV Vitamin B6 (Pyridoxine)

Farmed Atlantic salmon is also an excellent source of vitamin B6 (pyridoxine), providing 43% of the daily value per 4-ounce serving!

Vitamin B6 (pyridoxine) is a group of six water-soluble compounds with a similar chemical structure, all of which can be converted into their active form of pyridoxal 5’-phospate (PLP). Over 100 different enzymes require vitamin B6 in order to carry out their various functions in protein metabolism, fatty acid metabolism, neurotransmitter production, gluconeogenesis, hemoglobin synthesis, the release of glucose from glycogen, and energy metabolism (particularly the production of ATP in the Krebs cycle). Research suggests vitamin B6 may help protect against cardiovascular disease and certain cancers, could reduce the risk of depression among the elderly, and even reduce symptoms of morning sickness and PMS. Learn more about vitamin B6 here.

Farmed Atlantic Salmon Provides 39% DV Vitamin B7 (Biotin)

Farmed Atlantic salmon is an excellent source of vitamin B7 (biotin), providing 39% of the daily value per 4-ounce serving!

Biotin is a water-soluble B vitamin, also known as vitamin B7. Like other B vitamins, it plays an important role in energy metabolism (serving as a coenzyme for five carboxylase enzymes), neurotransmitter production, cellular function, and the function of various organs. Getting enough biotin can help support healthy nail and hair growth. It’s also particularly important during pregnancy, with low intakes increasing the risk of premature delivery and birth defects. There’s even some evidence biotin can benefit diabetics and reduce functional disabilities in people with multiple sclerosis. Learn more about biotin here.

Farmed Atlantic Salmon Provides 36% DV Vitamin B5 (Pantothenic Acid)

Farmed Atlantic salmon is rich in vitamin B5 (pantothenic acid), providing 36% of the daily value per 4-ounce serving!

Pantothenic acid (or vitamin B5) is a water-soluble vitamin that serves as a cofactor for coenzyme A—which itself is critical for metabolizing many drugs and toxins, as well as forming derivatives (acetyl-CoA and succinyl-CoA) that participate in the synthesis of cholesterol, fatty acids, melatonin, the neurotransmitter acetylcholine, steroid hormones, heme, and vitamins A and D. Coenzyme A is also needed in the Krebs cycle, giving pantothenic acid a role in energy metabolism. Research suggests that a pantothenic acid derivative (pantethine) can help improve blood lipid profiles and reduce fatty streak formation and lipid deposition in the arteries, giving it a cardio-protective role. Additional research shows that panthothenic acid can accelerate wound healing, boost cellular production of the important antioxidant glutathione, and possibly help improve symptoms of rheumatoid arthritis. Learn more about vitamin B5 here.

Farmed Atlantic Salmon Provides 30% DV Vitamin E

Farmed Atlantic salmon is an excellent source of vitamin E, providing 30% of the daily value per 4-ounce serving!

Vitamin E is actually a group of eight different vitamins, though the form alpha-tocopherol is the most biologically important. Its most significant role is as a fat-soluble antioxidant, protecting the lipids in cell membranes from oxidative damage. Its free radical-scavenging abilities make vitamin E helpful for cardiovascular health, cancer protection, neurological health (including slowing the progression of Alzheimer’s disease), and any situations where oxidative stress increases (such as during pregnancy). There’s even evidence that getting enough vitamin E can reduce the risk of the common cold! Learn more about vitamin E here.

Farmed Atlantic Salmon Provides 22% DV Monounsaturated Fatty Acids (MUFA)

Farmed Atlantic salmon is also an excellent source of monounsaturated fatty acids (MUFA), providing 22% of the daily value per 4-ounce serving!

Monounsaturated fatty acids (MUFA), the most abundant of which is oleic acid, play an important role in cellular function due to its presence in phospholipids in cell membranes. Oleic acid is beneficial for cardiovascular health—both in reducing risk factors like high blood pressure, cholesterol, triglycerides, inflammation, and oxidative stress, and in reducing actual cardiovascular disease incidence and events. Oleic acid has even demonstrated anti-cancer activity, with an ability to inhibit the progression, proliferation, and metastasis of several types of cancer cells. Research shows this fat could benefit body weight regulation and obesity through its effects on energy metabolism and lipogenesis. In fact, human trials show that enriching diets with oleic acid leads to decreases in central obesity, abdominal fat, body weight, and food intake, while also possibly increasing energy expenditure! Oleic acid also possesses some benefits for diabetics—influencing genes and pathways involved in insulin signaling and glucose metabolism, as well as helping protect against some complications of diabetes, like diabetic retinopathy and atherosclerosis. Learn more about oleic acid here.

Farmed Atlantic Salmon Provides 22% DV Phosphorus

Farmed Atlantic salmon is an excellent source of phosphorus, providing 22% of the daily value per 4-ounce serving!

Phosphorus is an essential mineral that makes up about 1% of the total weight of the human body. Along with serving an important structural role for building nucleic acids and cell membranes, phosphorus is involved in numerous biological processes—including acid-base regulation, energy production, cell signaling, and bone mineralization. Excess phosphorus has been linked to a higher risk of cardiovascular disease, fractures, and osteoporosis, especially in the context of a low-calcium diet. Learn more about phosphorus here.

Farmed Atlantic Salmon Provides 20% DV Vitamin B1 (Thiamin)

Farmed Atlantic salmon is also an excellent source of vitamin B1 (thiamin), providing 20% of the daily value per 4-ounce serving!

Thiamin (sometimes spelled thiamine, and also called vitamin B1) is a water-soluble vitamin. In its active form of thiamin pyrophosphate, it serves as a cofactor for a variety of enzymes involved in carbohydrate and amino acid metabolism, RNA and DNA production, and generating energy for the Krebs cycle. Research suggests vitamin B1 could help prevent blood sugar and insulin increases in people with disordered glucose metabolism, reduce the risk of cataracts, and improve health and mortality outcomes in patients with sepsis. Because aggressive tumors have high thiamin demands, it’s uncertain whether supplementing with thiamin while having cancer is beneficial due to preventing deficiency, or harmful due to providing more fuel for tumor growth. Insufficient thiamin may increase the risk of Alzheimer’s disease, and when chronic, leads to a deficiency disease called beriberi. Learn more about vitamin B1 here.

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