Nutrition for Salmon Fish

Salmon is a type of fish that offers many nutrients essential for human health. It is protein-rich and one of the best food sources of omega-3 fatty acids, a unique type of health-promoting unsaturated fat. Salmon is low in artery-clogging saturated fat. It provides many vitamins and minerals essential for human health. Eating salmon regularly may help reduce your risk of developing certain diseases, such as heart disease, and strengthen your immune system.

Basic Nutrition Stats

A 3-oz. portion of cooked wild Atlantic salmon provides 155 calories, 7 g of fat (1 g saturated), 60 mg of cholesterol, no carbohydrates and 22 g of protein. The same amount also offers over 2,000 mg of heart-healthy omega-3 fats. Wild-caught cold water fish, such as salmon, are highest in omega-3 fatty acids. Salmon is a very nutrient-dense food. In other words, it provides a substantial amount of many nutrients in comparison to the total calories per serving.

Abundance of "Good" Fats

The fat composition of salmon makes it a superior food choice. It has an optimal ratio of omega-3 to omega-6 fatty acids. According to a study published in "Biomedicine and Pharmacotherapy," an increased intake of omega-3 fats (and a low omega-6/omega-3 ratio) has suppressive effects on cancer as well as cardiovascular, inflammatory and autoimmune diseases. The recommended ratio is 4:1 or less, and salmon has a ratio of less than 1:1. Salmon's fat composition helps reduce the risk of inflammation-related diseases and enhances the integrity of the immune and circulatory systems.

A Healthy Dose of B-Vitamins

Salmon is high in most of the B-vitamins. A 3-oz. cooked portion meets 16, 24 and 43 percent of the recommended daily value (DV) for vitamins B1 (thiamin), B2 (riboflavin) and B3 (niacin), respectively. These vitamins are important for energy metabolism. Salmon also meets 40 and 43 percent of the DV for vitamins B6 and B12, respectively. Vitamin B6 is used by the body to break down glycogen to glucose, which keeps your blood sugar steady, and for synthesizing the neurotransmitters serotonin and dopamine, which regulate mood, appetite and sleep. Vitamin B12 plays an important role in nervous system function and helps form DNA and new cells.

Rich in Minerals

Salmon is an optimal food source of the trace mineral selenium, providing 39.8 mcg, or over 55 percent of the DV in a 3-oz. cooked portion. Selenium is an antioxidant nutrient important for a strong immune system. Selenium helps regulate the thyroid hormones, which control metabolism and body temperature. Salmon is a good food source of phosphorus, potassium and copper, meeting 22, 15 and 14 percent of the DV for each in a 3-oz. portion, respectively. Phosphorus builds strong bones and teeth and helps form DNA. Potassium regulates blood pressure and muscle contraction. Copper works with iron to form hemoglobin, which carries oxygen-rich blood to cells.

Different Types Rich in Additional Nutrients

While wild-caught Atlantic salmon is richer in omega-3 fats than other types, chinook salmon is higher in tryptophan and magnesium than its Atlantic counterpart. A 4-oz. cooked portion offers 0.33 g of tryptophan, or over 100 percent of the DV, and 104 mg of magnesium, or roughly 26 percent of the DV. Tryptophan is an amino acid that can be converted to vitamin B3 (niacin) in the body and is used to manufacture important neurotransmitters in the brain. Magnesium is necessary for strong bones, muscle relaxation and a healthy immune system.