The omega-3 fats your body actually uses are EPA and DHA. The ALA in nuts and seed oils is also an omega-3, but only a few percent of it converts to EPA and DHA inside you.
That is why salmon keeps getting recommended. Few foods supply EPA and DHA directly, without the conversion bottleneck, while also carrying meaningful vitamin D.
Key benefits
- 1
It lowers triglycerides and cardiovascular risk
EPA and DHA clearly reduce blood triglycerides. Observational studies repeatedly link eating oily fish twice a week or more with lower cardiovascular risk, which is the basis for the twice-weekly fish recommendation from major cardiology bodies.
- 2
It supplies vitamin D without sunlight
100 g of salmon holds about 11 µg (440 IU) of vitamin D. Very few foods contain it in meaningful quantities, which makes salmon especially valuable if you spend most of the day indoors or live through dark winters.
- 3
It provides protein that maintains muscle
Over 20 g of complete, highly digestible protein per 100 g. Omega-3s also appear to improve the muscle protein synthesis response, which is why salmon shows up so often in diets aimed at preventing age-related muscle loss.
- 4
It is structural material for brain and eyes
DHA is a primary structural fat in brain grey matter and the retina. Because DHA intake during pregnancy and breastfeeding is linked to infant visual and cognitive development, low-mercury fish is actively encouraged in pregnancy.
How to eat it well
- Twice a week, 100–150 g per serving is what most guidelines describe.
- Avoid long, high-heat cooking. Omega-3s are vulnerable to heat and oxygen. Medium heat in a pan, a 180°C oven, or gentle poaching all beat a hard, prolonged sear.
- The fat sits near the skin. Crisping it and eating it means less omega-3 lost.
- Canned salmon is a good option too — the softened bones add calcium, and it costs far less.
- Cooking with lemon or herbs helps slow the oxidation of those fats.
What to watch out for
- Salmon is low in mercury, but the usual advice in pregnancy is still two to three servings a week at most.
- If you take anticoagulants, discuss high-dose omega-3 supplements with your clinician (eating the fish itself is usually fine).
- Smoked salmon is high in sodium and, because of how it is processed, is not recommended during pregnancy or for people who are immunocompromised.
- Avoid entirely if you have a fish allergy.
- Farmed and wild salmon differ somewhat in fatty acid profile, but both are good sources of EPA and DHA.
Nutrition
Approximate values per 100 g edible portion.
- Calories
- 208 kcal
- Protein
- 20.4 g
- Fat
- 13.4 g
- Omega-3
- 2.2 g
- Vitamin D
- 11 µg
- Vitamin B12
- 3.2 µg
- Selenium
- 24 µg
- Potassium
- 363 mg
Key nutrients
- Omega-3
- Protein
- Vitamin D
- Vitamin B12
- Selenium