Wild Salmon Nutrition

Wild salmon is low in fat, high in protein and full of vitamins and minerals. There are different varieties of salmon, and it can be either farm-raised or wild-caught. Wild salmon has less fat than farm-raised salmon, and it is higher in heart healthy omega-3 fat. In most cases, wild salmon has lower concentrations of environmental contaminants such as PCBs and dioxins.

Types

There are two main classifications of salmon--Atlantic and Pacific. While Atlantic salmon has only one species, Pacific salmon has fives species: chinook, sockeye, coho, pink and chum. Species differ in color of flesh and fat content; for example, chinook and sockeye contain more fat than pink and chum. Most Atlantic salmon you can buy is farm-raised and comes from all over the world. Pacific salmon is usually wild-caught and comes from Alaska and the Pacific Northwest.

Omega-3 Fatty Acids

Wild salmon, especially chinook and sockeye, are very high in omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids that the body cannot make on its own. They are necessary for normal brain function and also proper growth and development. According to the American Heart Association, omega-3 fatty acids promote heart health by lowering blood triglycerides and preventing the accumulation of plaque in blood vessels. A 4 oz. serving of broiled chinook salmon provides 2.09 g of omega-3 fatty acids, which is 87 percent of the recommended daily amount.

Vitamin D

Vitamin D is necessary for many important functions in the body, and yet there are very few naturally occurring food sources of it. Salmon, especially the sockeye and chinook varieties, are very high in vitamin D. A 3-oz. serving of sockeye salmon provides almost twice the amount of vitamin D recommended by the Food and Nutrition Board to ensure nutritional adequacy.

Selenium

Another important nutrient provided by wild salmon is selenium. Selenium is a trace mineral that works with other vitamins to prevent oxidative stress. Selenium is also necessary for thyroid function and is an integral part of several systems in the body that defend against cancer. A 4-oz. serving of baked chinook salmon provides 75 percent of the recommended daily amount of selenium.

Vitamin B-12

Wild salmon is a very good source of vitamin B-12. Vitamin B-12 is essential for proper nerve function, red blood cell production and DNA synthesis. A 4-oz. serving of chinook salmon provides 54 percent of the recommended daily amount of vitamin B-12.