Known as one of the key foods that contain a high level of omega 3, salmon is certainly a food almost all of us should be looking to consume as part of a healthy diet. Thanks to its high omega 3 content, salmon is one of the best sources of the long-chain omega 3 fatty acids, EPA and DHA. It's also a great source of protein and is loaded with selenium, potassium and antioxidants. Salmon may also help benefit weight control too as the healthy fat content will most likely leave you feeling fuller for longer.
A rich source of: potassium, astaxanthin, Omega-3 , selenium.
Salmon, wild, flesh only, raw
| Energy (kcal) | 179 |
| Energy (kJ) | 749 |
| Water (g) | 67.5 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 22.1 |
| Protein (g)/100kcal | 12.4 |
| Protein % of calories | 49.4 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 10.1 |
| Fat (g)/100kcal | 5.6 |
| Fat % of calories | 50.8 |
| Satd FA /100g fd (g) | 2.1 |
| Omega 3 /100g | 2.2 |
| Omega 6 /100g | 0.3 |
| Mono FA /100g food (g) | 4.1 |
| Poly FA /100g food (g) | 2.5 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 36 |
| Potassium (mg) | 311 |
| Calcium (mg) | 24 |
| Magnesium (mg) | 17 |
| Phosphorus (mg) | 46 |
| Iron (mg) | 0.6 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.3 |
| Chloride (mg) | 127 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | 1 |
| Iodine (µg) | 3 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.8 |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.3 |
| Tryptophan/60 (mg) | 0.4 |
| Niacin equivalent (mg) | 1.7 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 33 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | 0.7 |
| Vitamin C (mg) | 8 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 50.9 |
| Retinol (µg) | 0 |
| Carotene (µg) | 1352 |
| Retinol Equivalent (µg) | 225 |
Salmon, farmed, flesh only, raw
| Energy (kcal) | 217 |
| Energy (kJ) | 902 |
| Water (g) | 65.5 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 20.4 |
| Protein (g)/100kcal | 9.4 |
| Protein % of calories | 37.6 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 15 |
| Fat (g)/100kcal | 6.9 |
| Fat % of calories | 62.2 |
| Satd FA /100g fd (g) | 2.8 |
| Omega 3 /100g | 3.3 |
| Omega 6 /100g | 0.8 |
| Mono FA /100g food (g) | 6 |
| Poly FA /100g food (g) | 4.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 105 |
| Potassium (mg) | 400 |
| Calcium (mg) | 132 |
| Magnesium (mg) | 45 |
| Phosphorus (mg) | 54 |
| Iron (mg) | 1.9 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.8 |
| Chloride (mg) | 89 |
| Manganese (mg) | 0.6 |
| Selenium (µg) | 4 |
| Iodine (µg) | 5 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.5 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.9 |
| Tryptophan/60 (mg) | 0.8 |
| Niacin equivalent (mg) | 1.7 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 44 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | 0.7 |
| Vitamin C (mg) | 10 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0.2 |
| Cholesterol (mg) | 67.5 |
| Retinol (µg) | 0 |
| Carotene (µg) | 2639 |
| Retinol Equivalent (µg) | 440 |