Omega-3 Fatty Acid Content of Salmon


There are different types of salmon, such as chinook, sockeye (or red), coho (silver), chum (keta), pink, and steelhead. The Chinook is considered the King because it’s the largest type, and can weigh up to 126 pounds.

This fish is considered the healthiest to eat, especially the wild-caught Alaskan. It is rich in omega-3 fatty acids that are known to boost heart health, as well as protecting the brain from cognitive decline.

For more information, here’s a very interesting article on The World’s Healthiest Foods about the omega-3 fatty acid content of salmon:

Can you tell us more about the unusual omega-3 fatty acid content of salmon?

Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. It’s very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats—more than the average U.S. adult gets from all food over the course of several days. Read more…

In addition to that, it also contains B vitamins, potassium, selenium, and minerals, which all contribute to its wonderful benefits. Moreover, it’s also rich in protein – a 100 gram serving contains 25 grams! Read more about its benefits in this article on The Science of Eating:


Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. About half of the omega-3 fats are provided in the form of EPA and a slightly lower amount is provided in the form of DHA. Read more…

Unfortunately, just like other animal meat, it has its risks, too. Learn about it in this article from Dr. Mercola:

Norway Issues Warnings About Health Dangers of Farmed Salmon

Environmental experts have warned about the unsustainability of fish farms for over a decade, yet nothing has been done to address such concerns. This is an important issue for me as I consume most of my protein as salmon. I purchase mine from Vital Choice, which is certified wild caught from Alaska. Read more…

Bottom line? The omega-3 fatty acid content of salmon is enough reason to consume it every now and then. However, it should be consumed in moderation because of its saturated fats and cholesterol content that’s bad for the health. Always make sure that you buy the wild one, as it has fewer residues than farmed.

You can prepare it by baking, steaming, or grilling. You can also toss it into salad, slaw, or add in burgers, salsa and more.

To store, wrap it in a plastic, and put it in a bowl of ice in the fridge, especially in the freezer. Moreover, if you want to store it for longer, the same procedure applies, but you may want to put it in several layers of plastic. Tip: it’s best to cook it on the day you buy it, but its freshness can hold for up to two days.

If you want other sources of omega-3s, you can turn to plant-based sources such as flax seeds, walnuts, and soy.


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