As a woman approaching 40 myself, I understand firsthand the shifts that can come with this stage of life … perimenopause, menopause, and beyond. From gradual body composition changes to dips in energy and mood changes to hot flashes, these experiences are common, and you may be noticing some of them too (1,2).
What can feel especially frustrating is doing all the “right” things, yet not seeing the changes you expect. If that sounds familiar, you’re not alone. Many of the women I work with share the same concerns. The good news is that with a few adjustments, consistent effort, and a shift in approach, meaningful progress is absolutely within reach, especially when strength training becomes part of your routine (3).
Strength training isn’t about chasing a certain look or striving for perfection. It’s one of the most well-supported, effective ways to support your body through hormonal changes, preserve and build muscle, and feel stronger, more energized, and more capable in everyday life (3). Keep reading to learn why building muscle is essential after 40 and how to properly fuel your body to support it.
Why Strength Training Matters More For Women After 40
The beauty of getting older is that you certainly become wiser (or so I believe!) The downside of getting older is that your muscle mass and bone density begin to take a hit unless you’re proactively doing things to maintain it, especially during the season of menopause (4).
Here are 4 reasons why strength training matters more for middle-aged women:
It counteracts muscle loss.
Declining estrogen levels before, during and after menopause can alter your body’s ability to maintain lean muscle mass (4). Regular strength training counteracts this, helping to build and maintain lean muscle mass (5).
It modifies body composition.
We’re not talking about the number on a scale here, we’re talking about the percent of muscle to fat you carry. Regular strength training is important to build muscle, supporting a leaner body composition, meaning you have more muscle than fat. This bodes well for total body health as you age (6). Not only will you burn more calories at rest but your risk of developing other conditions related to high body fat go down as well (7).
It protects bone density (reducing fracture risk).
Putting pressure on your bones through strength training helps preserve bone density, a key component of healthy aging (3). While diet plays a role as well, movement, like strength training, also plays an important role (3).
Research shows consistent strength training helps improve metabolic and hormonal markers, as well as may reduce hot flashes and improve heart rate and blood pressure (3). Consistency is key to seeing these results, so adding a variety of strength training exercises into your routine (with appropriate supervision) is important.
Building Muscle For Women in Their 40s With Strength Training
Building muscle doesn’t mean you need a gym membership or have to train like an Olympian. Consistent strength training, done right at home with minimal equipment, can be highly effective for building and maintaining lean muscle. And no, gaining muscle doesn’t mean getting bulky. It means feeling stronger, looking more defined, and being better prepared to handle the hormonal shifts of midlife without compromising your health (3).
Working with a personal trainer or qualified fitness professional can be helpful for tailoring exercises to your individual needs and comfort level. But if that’s not always accessible, here are a few practical options to get started on your own.
Strength Training Exercises for Perimenopause and Menopause
Compound movements, or exercises that engage multiple muscles at once, are an efficient way to incorporate resistance training into your routine (8). Starting with lighter loads, or even just your body weight depending on your current fitness level, is perfectly fine. The goal is to gradually increase the challenge over time, a principle known as progressive overload, which is key to building and maintaining lean muscle (9).
Note, research is ongoing as to the best types of strength training to include for women during menopause, but current evidence suggests that incorporating any form of strength training is beneficial (3). Consider adding these exercises into your strength training routine.
Squats
How to Perform: Stand with feet shoulder-width apart, support your core, push your hips back and bend your knees, lowering your body as if sitting into a chair. Keep your chest up and weight in your heels, then press through your feet to return to standing.
Modification: Make it easier by using a chair for support or not going down as far in the squat. Make it harder by adding free weights.
Benefit in Midlife: Supports everyday movements, from sitting to standing.
Deadlifts
How to Perform: Stand with feet hip-width apart, holding weights in front of your thighs. Hinge at your hips by pushing them back while keeping a neutral spine and slight knee bend. Keep the weights close to your legs as you lower them until your torso is nearly parallel to the floor or you reach your comfortable range of motion, then drive through your heels and squeeze your glutes to return to standing.
Modification: If you have lower back pain, reduce how far you bend down. To increase the challenge, consider a standing one-leg deadlift (which also builds core strength and balance.)
Benefit in Midlife: Protects lower back and strengthens muscles that support posture.
Push-ups
How to Perform: Start in a plank position with hands under your shoulders, core braced. Lower your body in a straight line by bending your elbows until your chest is close to the floor, then push back up to the starting position while keeping your core engaged.
Modification: Start on your knees to make it a bit easier. For those more advanced, increase the challenge by raising one leg.
Benefit in Midlife: Supports core stability, posture, and builds upper body strength.
Kettlebell (or Dumbbell) Swings
How to Perform: Stand with feet slightly wider than hip-width, grip the kettlebell (or dumbbell) with both hands, hinge at your hips. Lower the weight back between your legs, then explosively extend your hips and squeeze your glutes to propel the weight forward, raising it to chest level before lowering it (with control) back down.
Modification: Complete this with a small weight or towel to get the movement down until you’re ready to add heavier weights.
Benefit in Midlife: Supports posture, hip strength, glutes and core.
Frequency and Consistency in Your Routine
National guidelines recommend at least two days per week of resistance training to gain its full health benefits, and that recommendation remains especially important during midlife (10). If you’re just starting out with strength training, begin with two sessions per week and gradually build up to three or four, focusing on different muscle groups each time to allow for recovery.
If you already feel comfortable with resistance training, you can continue progressing by increasing your weights or adding an extra set to further challenge your muscles and support continued strength gains.
Safety, Stability, and Mobility
As you get started including strength training as part of your routine, you need to keep safety top of mind. It will do you no good if you head into your first workout and pull a muscle. That’s why the key to safe, effective strength training you can do for the long run should prioritize these components:
Include a warm-up and cool-down period.
Don’t neglect mobility training.
Incorporate regular core strength to support posture.
Focus on proper form.
Listen to your body, take rest days.
Nutrition and Fueling Your Training
Strength training is only one piece of the puzzle. You need to properly fuel your training to see the results you want, especially when it comes to those body composition changes (11). Keep these strategies in mind as you plan your weekly meals to support your strength training routine.
Prioritize protein.Protein is important, especially for supporting muscle tissue after a resistance training session (11). More isn’t necessarily better, though, depending on your personal health history and starting point. Research also supports emphasizing plant-based protein sources while meeting your individual needs (11).
For a female weighing 150-pounds, this would be between 54 and 82 grams per day.
Incorporate complex carbs. Whole grains, fruits, and starchy-veggies, like sweet potatoes, are great sources of complex carbohydrates that provide a variety of vitamins, minerals, and other micronutrients to keep your body supported while strength training. These foods offer important fuel for your muscles and provide fiber, a key nutrient that supports satiety (11).
Consider foods rich in micronutrients that support bone density, like calcium, vitamin D, vitamin C, and boron (11,12). Think dairy foods like Greek yogurt, low-fat cottage cheese, and even dried fruit, like prunes (11).
Don’t neglect sleep. Sleep is an important piece of the menopause support system (2). You’re more likely to get injured during your strength training session if you’re running low on sleep. Stick to a consistent wind-down routine and prioritize logging those zzz’s.
Some of our user favorite MyFitnessPal recipes that support your nutrient needs for strength training include:
Age is just a number, meaning unless you’ve been specifically advised otherwise by your medical team, building strength and improving overall health is achievable at any stage of life. In fact, midlife is one of the most important times to prioritize strength training for women. Consistent strength training supports muscle mass, bone density, metabolism, and even mood as you navigate the changes of menopause. And the best part? Your own bodyweight is enough to get started at home.
When combined with supportive nutrition and healthy lifestyle habits, strength training can help you move through this season with greater confidence, energy, and ease. Surrounding yourself with a like-minded community can make all the difference along the way. You can join the MyFitnessPal community here to find the support and motivation you’ve been looking for. We can’t wait to see the strength you build.
Red hot pokers are blazing right now in the Big Garden in Denver’s Washington Park. The meadow garden in which they’re planted is part of the park’s Pollinator Corridor.
The corridor is simply habitat — plants that sustain pollinators — stitched together across neighborhoods. With each person who plants a few pollinator-friendly plants in their yard or in balcony pots, the corridor grows. Yard by yard and street by street, it gives bees and other pollinators food and shelter to sustain them in our urban environment. Plus pollinator gardens add color and beauty!
Carthusian dianthus
Neighbors are encouraged to register their efforts on an online map, which shows the Pollinator Corridor expanding beyond the confines of Wash Park. You can even click on dots representing each participant to learn what they’re growing and see a photo.
Tall verbena
Red hot poker and yarrow
Penstemons putting out the bee welcome mat
I’ll end with a scene in a different part of the park, where I spotted a young, flowering Tatarian maple. Beautiful!
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”
Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.
A couple weeks ago, on the drive home from Domenique’s garden, I stopped in Castle Rock to see Ryan and Allison Harter. Ryan is known online as thexericgarden, where he shares his love of crevice gardens, waterwise gardening, and floral abundance. It’s always great to see what’s going on in their garden. They’d just hosted a rock gardening tour group that day, but somehow they still had energy to stroll around and talk plants with me.
In the front garden, I was drawn straight to a pair of spiny, blue-green agaves. Ahh, like seeing friends from Texas again.
The garden was brightly colored with dianthus, catmint, salvia, iris, columbine, and coral bells.
Hens-and-chicks weave through the cracks, part of what Ryan calls his Ring of Fire outlining a small circular lawn.
They’re so cute.
Dianthus smells sweet and looks charming among the rocks.
Two crevice containers with striking purple-and-gray stones and tiny sedums sit on top of a boulder, drawing the eye toward the front door.
Ryan said he isn’t fully satisfied with them, but I like them!
Another crevice planter adds drama with black stones and orange sedum.
Coral bells edge the front walk, while a dry stream is ready to handle overflow from the downspout.
A trio of purples
This purple pairing caught my eye — sedum and creeping thyme, I think.
Penstemon catching the light
A baby ‘Snow Leopard’ cholla with red stones in a red pot — there’s a lot of interesting texture here.
Backyard garden
In the backyard garden, stone steps traced with hot-pink ice plant were still colorful, even though the flowers were closing for the day.
Violas had self-seeded charmingly in the cracks.
Yellow yarrow
Long view toward the house
Because the garden is on a slope, you get a layered view of plants when you look uphill.
Red yucca, another old friend from Texas
Flowering blue oat grass arches and sparkles like a spray of water from a fountain.
More layers
The middle tier of the hillside garden is a fire-pit patio with veronica creeping across the flagstones.
It’s becoming a living veronica patio.
Catmint and yellow buckwheat
One more
Fleabane
And more buckwheat
Lilac
Catmint
Blue oat grass
Looking up the stone steps
Check out this otherworldly purple rock.
Violas and ice plant, all closed up for evening
Last light in the garden
Dianthus
Its thready blue-green foliage is pretty too.
Those rhythmic splashes of pink lead you along the path.
Another oat grass fountain
And another
Anyone who thinks a rock garden is bleak and minimalist has only to look at Ryan and Allison’s garden to see it can be lush and colorful.
My thanks to them for another lovely visit!
Want more? I wrote a big 2-part blog post about this garden last summer. Feast your eyes here and here.
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”
Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.
The benefits of salmon are not usually the first thing people notice about it. First, it is the flavor. Salmon has that rich, satisfying, “this actually feels like a real meal” quality that can rescue you from another repetitive dinner.
Whether it is a quick salmon bowl, a piece straight from the oven, or leftovers added to rice or a salad, salmon has a way of feeling a little elevated without much effort.
But, the benefits don’t fall short, either. It brings protein, healthy fats, and versatility to the table, which is why it keeps coming up in healthy eating conversations.
“Salmon is one of the easiest ways to add both protein and seafood to a routine meal without making dinner more complicated,” explains MyFitnessPal dietitian Katherine Basbaum.
If you’re wondering whether salmon is healthy, the short answer is yes. Salmon packs a lot of nutrition into a relatively small serving.
A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon provides about 24 grams of protein, 10 grams of fat, and 200 calories. A 3-ounce cooked serving of pink salmon provides about 22 grams of protein, 4 grams of fat, and 130 calories. (2)
Salmon also offers more than just protein. Fish like salmon provide nutrients such as vitamin B12, vitamin D, and selenium, along with DHA and EPA omega-3 fats. (1,4) That mix is a big reason salmon comes up so often in healthy eating advice.
It also helps to keep portion size in mind. These nutrition numbers are based on a plain 3-ounce cooked serving, which is also the standard serving size the American Heart Association uses for fish. (2,3) If your portion is larger, or if the salmon is breaded, fried, or served with a rich sauce, the calories can be higher.
More broadly, fish is encouraged as part of a healthy eating pattern. FDA guidance says strong evidence shows that eating fish may have heart health benefits, and the American Heart Association recommends eating fish twice a week, especially fatty fish like salmon. (1,3)
“Salmon checks a lot of boxes at once: it’s rich in protein, it provides omega-3s, and it can make a simple meal feel more elevated and satisfying,” Basbaum explains.
Types of Salmon
There are two main categories of salmon you’ll usually see discussed: Atlantic salmon and Pacific salmon.
Pacific salmon includes several species, such as Chinook, coho, pink, and sockeye. Atlantic salmon is a different type, and in U.S. seafood markets, it is usually farm-raised. (5,8)
If you see wild-caught salmon at the store, it is usually one of the Pacific types. These species can vary in flavor, texture, color, and fat content:
Pink: generally smaller than other Pacific salmon types, and usually used in canned salmon because of its abundance (11)
From a nutrition standpoint, both wild-caught and farmed salmon can be good choices. The NIH Office of Dietary Supplements notes that farmed fish often contain more EPA and DHA omega-3s than wild-caught fish, although that can vary depending on feed. (4)
“Wild and farmed salmon can both be nutritious choices, so the best option is often the one you enjoy, can afford, and will actually cook,” Basbaum explains.
Salmon is surprisingly low-fuss, and a few simple tips can make cooking, seasoning, and storing it much easier.
How to cook salmon
Salmon is easy to cook and works with a lot of different methods. You can bake it, broil it, grill it, pan-sear it, or air-fry it. The FDA says seafood should be cooked to an internal temperature of 145°F.
If you want the easiest option, baking is a great place to start. Pan-searing is good if you want a crisp outside, while broiling cooks salmon quickly and gives it a little more color on top. It can be as simple as a fillet, olive oil, salt, pepper, and a hot oven.
How to season salmon
Salmon does not need much seasoning to taste good. A simple mix of salt, black pepper, lemon, and olive oil works well on its own.
You can also change the flavor depending on the kind of meal you want:
For a fresh, simple option, try lemon, garlic, dill, and parsley.
For a smoky, slightly spicy option, use chipotle-style flavors like chipotle powder or smoked paprika, garlic, lime, and a little olive oil.
For a savory option, try low-sodium soy sauce, ginger, garlic, and a small amount of sesame oil.
For something bolder, use paprika, black pepper, garlic powder, and Dijon mustard.
Because salmon has a richer flavor, it pairs especially well with bright ingredients like citrus, herbs, yogurt sauces, capers, and vinegary vegetables.
How to store salmon
Raw and cooked salmon do not last the same amount of time in the fridge. According to FDA storage guidance, raw fatty fish like salmon should be used within 1 to 2 days, while cooked fish can stay for 3 to 4 days in the refrigerator. The FDA also says seafood and other perishable foods should not be left out for more than 2 hours, or more than 1 hour if the temperature is above 90°F. (6,7)
It also helps to check the smell before eating it. The FDA says spoiled seafood may smell sour, rancid, fishy, or like ammonia. If it smells off, it is safest to throw it away. (6)
Recipe Ideas for Salmon
Salmon works best in meals that balance its richer flavor with something fresh, crunchy, or hearty. If you are wondering what goes well with salmon, easy options include roasted vegetables, potatoes, rice, quinoa, leafy greens, cucumbers, citrus, yogurt sauces, and fresh herbs.
That is why salmon fits so well into different kinds of meals. You can pair it with simple sides for a quick dinner, add it to grain bowls, or serve it with a salad for something lighter.
You can also use salmon cold the next day in grain bowls, wraps, or salads, which makes it especially useful for meal prep.
These recipes are also available in MyFitnessPal, so if you make one, you can search for it in the app and log it as is. It can also help you compare different salmon meal ideas and see how the sides, sauces, and portion sizes change the calories and macros from one version to the next.
Frequently Asked Questions (FAQs)
Is salmon healthy?
Yes, for most people salmon is a healthy choice. It provides protein, DHA and EPA omega-3 fats, and nutrients fish are known to offer such as vitamin B12, vitamin D, and selenium. FDA guidance also says strong evidence shows that eating fish as part of a healthy eating pattern may have heart health benefits. (1,4)
How much protein is in salmon?
A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon has about 24 grams of protein. A 3-ounce cooked serving of pink salmon has about 22 grams. (2)
How long is salmon good for in the fridge?
Raw salmon is generally best within 1 to 2 days in the refrigerator. Cooked salmon usually keeps for 3 to 4 days when refrigerated properly. (6,7)
Is candied salmon healthy?
Candied salmon can still provide protein and fat, but it is usually higher in sugar and often higher in sodium than a plain salmon fillet because of the way it is cured or sweetened. (13,2)
Bottom line
The main benefits of salmon are simple: it gives you protein, omega-3 fats, and a realistic way to eat more seafood without overcomplicating meals.
Whether you buy wild-caught sockeye, farmed Atlantic salmon, or another type you like, salmon is one of the more practical proteins to keep in regular rotation. (1,3,4) If part of your goal is eating more protein or building more balanced meals, logging salmon in MyFitnessPal may also make it easier to see how it fits into your routine over time.
The benefits of salmon are not usually the first thing people notice about it. First, it is the flavor. Salmon has that rich, satisfying, “this actually feels like a real meal” quality that can rescue you from another repetitive dinner.
Whether it is a quick salmon bowl, a piece straight from the oven, or leftovers added to rice or a salad, salmon has a way of feeling a little elevated without much effort.
But, the benefits don’t fall short, either. It brings protein, healthy fats, and versatility to the table, which is why it keeps coming up in healthy eating conversations.
“Salmon is one of the easiest ways to add both protein and seafood to a routine meal without making dinner more complicated,” explains MyFitnessPal dietitian Katherine Basbaum.
If you’re wondering whether salmon is healthy, the short answer is yes. Salmon packs a lot of nutrition into a relatively small serving.
A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon provides about 24 grams of protein, 10 grams of fat, and 200 calories. A 3-ounce cooked serving of pink salmon provides about 22 grams of protein, 4 grams of fat, and 130 calories. (2)
Salmon also offers more than just protein. Fish like salmon provide nutrients such as vitamin B12, vitamin D, and selenium, along with DHA and EPA omega-3 fats. (1,4) That mix is a big reason salmon comes up so often in healthy eating advice.
It also helps to keep portion size in mind. These nutrition numbers are based on a plain 3-ounce cooked serving, which is also the standard serving size the American Heart Association uses for fish. (2,3) If your portion is larger, or if the salmon is breaded, fried, or served with a rich sauce, the calories can be higher.
More broadly, fish is encouraged as part of a healthy eating pattern. FDA guidance says strong evidence shows that eating fish may have heart health benefits, and the American Heart Association recommends eating fish twice a week, especially fatty fish like salmon. (1,3)
“Salmon checks a lot of boxes at once: it’s rich in protein, it provides omega-3s, and it can make a simple meal feel more elevated and satisfying,” Basbaum explains.
Types of Salmon
There are two main categories of salmon you’ll usually see discussed: Atlantic salmon and Pacific salmon.
Pacific salmon includes several species, such as Chinook, coho, pink, and sockeye. Atlantic salmon is a different type, and in U.S. seafood markets, it is usually farm-raised. (5,8)
If you see wild-caught salmon at the store, it is usually one of the Pacific types. These species can vary in flavor, texture, color, and fat content:
Pink: generally smaller than other Pacific salmon types, and usually used in canned salmon because of its abundance (11)
From a nutrition standpoint, both wild-caught and farmed salmon can be good choices. The NIH Office of Dietary Supplements notes that farmed fish often contain more EPA and DHA omega-3s than wild-caught fish, although that can vary depending on feed. (4)
“Wild and farmed salmon can both be nutritious choices, so the best option is often the one you enjoy, can afford, and will actually cook,” Basbaum explains.
Salmon is surprisingly low-fuss, and a few simple tips can make cooking, seasoning, and storing it much easier.
How to cook salmon
Salmon is easy to cook and works with a lot of different methods. You can bake it, broil it, grill it, pan-sear it, or air-fry it. The FDA says seafood should be cooked to an internal temperature of 145°F.
If you want the easiest option, baking is a great place to start. Pan-searing is good if you want a crisp outside, while broiling cooks salmon quickly and gives it a little more color on top. It can be as simple as a fillet, olive oil, salt, pepper, and a hot oven.
How to season salmon
Salmon does not need much seasoning to taste good. A simple mix of salt, black pepper, lemon, and olive oil works well on its own.
You can also change the flavor depending on the kind of meal you want:
For a fresh, simple option, try lemon, garlic, dill, and parsley.
For a smoky, slightly spicy option, use chipotle-style flavors like chipotle powder or smoked paprika, garlic, lime, and a little olive oil.
For a savory option, try low-sodium soy sauce, ginger, garlic, and a small amount of sesame oil.
For something bolder, use paprika, black pepper, garlic powder, and Dijon mustard.
Because salmon has a richer flavor, it pairs especially well with bright ingredients like citrus, herbs, yogurt sauces, capers, and vinegary vegetables.
How to store salmon
Raw and cooked salmon do not last the same amount of time in the fridge. According to FDA storage guidance, raw fatty fish like salmon should be used within 1 to 2 days, while cooked fish can stay for 3 to 4 days in the refrigerator. The FDA also says seafood and other perishable foods should not be left out for more than 2 hours, or more than 1 hour if the temperature is above 90°F. (6,7)
It also helps to check the smell before eating it. The FDA says spoiled seafood may smell sour, rancid, fishy, or like ammonia. If it smells off, it is safest to throw it away. (6)
Recipe Ideas for Salmon
Salmon works best in meals that balance its richer flavor with something fresh, crunchy, or hearty. If you are wondering what goes well with salmon, easy options include roasted vegetables, potatoes, rice, quinoa, leafy greens, cucumbers, citrus, yogurt sauces, and fresh herbs.
That is why salmon fits so well into different kinds of meals. You can pair it with simple sides for a quick dinner, add it to grain bowls, or serve it with a salad for something lighter.
You can also use salmon cold the next day in grain bowls, wraps, or salads, which makes it especially useful for meal prep.
These recipes are also available in MyFitnessPal, so if you make one, you can search for it in the app and log it as is. It can also help you compare different salmon meal ideas and see how the sides, sauces, and portion sizes change the calories and macros from one version to the next.
Frequently Asked Questions (FAQs)
Is salmon healthy?
Yes, for most people salmon is a healthy choice. It provides protein, DHA and EPA omega-3 fats, and nutrients fish are known to offer such as vitamin B12, vitamin D, and selenium. FDA guidance also says strong evidence shows that eating fish as part of a healthy eating pattern may have heart health benefits. (1,4)
How much protein is in salmon?
A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon has about 24 grams of protein. A 3-ounce cooked serving of pink salmon has about 22 grams. (2)
How long is salmon good for in the fridge?
Raw salmon is generally best within 1 to 2 days in the refrigerator. Cooked salmon usually keeps for 3 to 4 days when refrigerated properly. (6,7)
Is candied salmon healthy?
Candied salmon can still provide protein and fat, but it is usually higher in sugar and often higher in sodium than a plain salmon fillet because of the way it is cured or sweetened. (13,2)
Bottom line
The main benefits of salmon are simple: it gives you protein, omega-3 fats, and a realistic way to eat more seafood without overcomplicating meals.
Whether you buy wild-caught sockeye, farmed Atlantic salmon, or another type you like, salmon is one of the more practical proteins to keep in regular rotation. (1,3,4) If part of your goal is eating more protein or building more balanced meals, logging salmon in MyFitnessPal may also make it easier to see how it fits into your routine over time.
The benefits of salmon are not usually the first thing people notice about it. First, it is the flavor. Salmon has that rich, satisfying, “this actually feels like a real meal” quality that can rescue you from another repetitive dinner.
Whether it is a quick salmon bowl, a piece straight from the oven, or leftovers added to rice or a salad, salmon has a way of feeling a little elevated without much effort.
But, the benefits don’t fall short, either. It brings protein, healthy fats, and versatility to the table, which is why it keeps coming up in healthy eating conversations.
“Salmon is one of the easiest ways to add both protein and seafood to a routine meal without making dinner more complicated,” explains MyFitnessPal dietitian Katherine Basbaum.
If you’re wondering whether salmon is healthy, the short answer is yes. Salmon packs a lot of nutrition into a relatively small serving.
A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon provides about 24 grams of protein, 10 grams of fat, and 200 calories. A 3-ounce cooked serving of pink salmon provides about 22 grams of protein, 4 grams of fat, and 130 calories. (2)
Salmon also offers more than just protein. Fish like salmon provide nutrients such as vitamin B12, vitamin D, and selenium, along with DHA and EPA omega-3 fats. (1,4) That mix is a big reason salmon comes up so often in healthy eating advice.
It also helps to keep portion size in mind. These nutrition numbers are based on a plain 3-ounce cooked serving, which is also the standard serving size the American Heart Association uses for fish. (2,3) If your portion is larger, or if the salmon is breaded, fried, or served with a rich sauce, the calories can be higher.
More broadly, fish is encouraged as part of a healthy eating pattern. FDA guidance says strong evidence shows that eating fish may have heart health benefits, and the American Heart Association recommends eating fish twice a week, especially fatty fish like salmon. (1,3)
“Salmon checks a lot of boxes at once: it’s rich in protein, it provides omega-3s, and it can make a simple meal feel more elevated and satisfying,” Basbaum explains.
Types of Salmon
There are two main categories of salmon you’ll usually see discussed: Atlantic salmon and Pacific salmon.
Pacific salmon includes several species, such as Chinook, coho, pink, and sockeye. Atlantic salmon is a different type, and in U.S. seafood markets, it is usually farm-raised. (5,8)
If you see wild-caught salmon at the store, it is usually one of the Pacific types. These species can vary in flavor, texture, color, and fat content:
Pink: generally smaller than other Pacific salmon types, and usually used in canned salmon because of its abundance (11)
From a nutrition standpoint, both wild-caught and farmed salmon can be good choices. The NIH Office of Dietary Supplements notes that farmed fish often contain more EPA and DHA omega-3s than wild-caught fish, although that can vary depending on feed. (4)
“Wild and farmed salmon can both be nutritious choices, so the best option is often the one you enjoy, can afford, and will actually cook,” Basbaum explains.
Salmon is surprisingly low-fuss, and a few simple tips can make cooking, seasoning, and storing it much easier.
How to cook salmon
Salmon is easy to cook and works with a lot of different methods. You can bake it, broil it, grill it, pan-sear it, or air-fry it. The FDA says seafood should be cooked to an internal temperature of 145°F.
If you want the easiest option, baking is a great place to start. Pan-searing is good if you want a crisp outside, while broiling cooks salmon quickly and gives it a little more color on top. It can be as simple as a fillet, olive oil, salt, pepper, and a hot oven.
How to season salmon
Salmon does not need much seasoning to taste good. A simple mix of salt, black pepper, lemon, and olive oil works well on its own.
You can also change the flavor depending on the kind of meal you want:
For a fresh, simple option, try lemon, garlic, dill, and parsley.
For a smoky, slightly spicy option, use chipotle-style flavors like chipotle powder or smoked paprika, garlic, lime, and a little olive oil.
For a savory option, try low-sodium soy sauce, ginger, garlic, and a small amount of sesame oil.
For something bolder, use paprika, black pepper, garlic powder, and Dijon mustard.
Because salmon has a richer flavor, it pairs especially well with bright ingredients like citrus, herbs, yogurt sauces, capers, and vinegary vegetables.
How to store salmon
Raw and cooked salmon do not last the same amount of time in the fridge. According to FDA storage guidance, raw fatty fish like salmon should be used within 1 to 2 days, while cooked fish can stay for 3 to 4 days in the refrigerator. The FDA also says seafood and other perishable foods should not be left out for more than 2 hours, or more than 1 hour if the temperature is above 90°F. (6,7)
It also helps to check the smell before eating it. The FDA says spoiled seafood may smell sour, rancid, fishy, or like ammonia. If it smells off, it is safest to throw it away. (6)
Recipe Ideas for Salmon
Salmon works best in meals that balance its richer flavor with something fresh, crunchy, or hearty. If you are wondering what goes well with salmon, easy options include roasted vegetables, potatoes, rice, quinoa, leafy greens, cucumbers, citrus, yogurt sauces, and fresh herbs.
That is why salmon fits so well into different kinds of meals. You can pair it with simple sides for a quick dinner, add it to grain bowls, or serve it with a salad for something lighter.
You can also use salmon cold the next day in grain bowls, wraps, or salads, which makes it especially useful for meal prep.
These recipes are also available in MyFitnessPal, so if you make one, you can search for it in the app and log it as is. It can also help you compare different salmon meal ideas and see how the sides, sauces, and portion sizes change the calories and macros from one version to the next.
Frequently Asked Questions (FAQs)
Is salmon healthy?
Yes, for most people salmon is a healthy choice. It provides protein, DHA and EPA omega-3 fats, and nutrients fish are known to offer such as vitamin B12, vitamin D, and selenium. FDA guidance also says strong evidence shows that eating fish as part of a healthy eating pattern may have heart health benefits. (1,4)
How much protein is in salmon?
A 3-ounce cooked serving of Atlantic, coho, sockeye, or Chinook salmon has about 24 grams of protein. A 3-ounce cooked serving of pink salmon has about 22 grams. (2)
How long is salmon good for in the fridge?
Raw salmon is generally best within 1 to 2 days in the refrigerator. Cooked salmon usually keeps for 3 to 4 days when refrigerated properly. (6,7)
Is candied salmon healthy?
Candied salmon can still provide protein and fat, but it is usually higher in sugar and often higher in sodium than a plain salmon fillet because of the way it is cured or sweetened. (13,2)
Bottom line
The main benefits of salmon are simple: it gives you protein, omega-3 fats, and a realistic way to eat more seafood without overcomplicating meals.
Whether you buy wild-caught sockeye, farmed Atlantic salmon, or another type you like, salmon is one of the more practical proteins to keep in regular rotation. (1,3,4) If part of your goal is eating more protein or building more balanced meals, logging salmon in MyFitnessPal may also make it easier to see how it fits into your routine over time.
The Garden Fling, an annual event for online gardeners, has led to many treasured friendships for me. Now that I’m in Denver, I’m just 45 minutes from one of those friends.
Judy Seaborn, former owner of seed company Botanical Interests, headed up the Denver Fling in 2019. The tours that year included a magical dinner in her own garden, with tables set up under an enormous weeping willow. Since then, she’s moved to a new home in Niwot, where she’s two years into the creation of a beautiful new garden designed for outdoor living.
Judy kindly invited us to dinner recently and gave us a tour of the garden, where her first task was taming a steep slope across the backyard with terraces. The sloping terrain is perfect for a garden stream, so she added one. It curves and steps down through the upper garden, accented with red boulders…
…and drops into a small rocky pool under the deck, where a shaded patio enjoys this water view.
Such pretty stonework
Judy enchants her grandchildren with two large fairy garden tables.
She says the kids will play at these for hours.
A red wagon atop what looks like an old sewing machine base has been turned into a fun water table with the addition of a spigot. Just add water, a bucket, and toys.
‘Husker Red’ penstemon in bloom
Rocky Mountain penstemon too
Bumblebees were spelunking for nectar and pollen.
Judy made a “racetrack” for trikes or scooters — a paved path that runs from the fairy garden and circles around a birdbath. I used to have a looped track for scooters too when our kids were little. Kids love racing around the garden on them.
A child-sized motel chair and large gargoyle add whimsy.
Upper patio view — the path here leads on to a fenced vegetable garden, as well as a lawn shaded by a large tree.
The tree is borrowed; it belongs to the next-door neighbor. But Judy benefits from its enormous canopy, which shades a focal-point lounging space in the back corner. Here Judy commissioned a woven steel arbor, inside which hangs an egg chair. Stone pavers keep the interior tidy. It’s very inviting, so I tucked myself in like a wren in a nest.
View from the egg chair, with uplighting in young redbuds and crabapples.
Before dinner, Judy gave me a tour of the veggie garden, which a sign on the gate declares to be Nana’s Garden.
She harvested lettuce for dinner and cracked me up by posing with it like a flower in her hair.
Twilight view of the veggie garden
Back along the path, you can just make out the gray shadow of a tall mountain between the trees.
Another birdbath reflects the evening sky. That’s a copper dripper tube hooked over the edge, for attracting birds.
And here comes Cheddar, an exuberant goldendoodle Judy was pet-sitting. He sprawled across my feet during dinner. What a charmer!
Looking down at the terraced garden and patio under the deck. Judy has so many wonderful places to sit and enjoy the garden. It was a treat to visit and try out some of them. Thanks, Judy!
By the way, if you’re reading this and wondering about the Fling and how to get in on the action, follow the official website, Facebook group, or Instagram. The Fling is held annually in a different city across North America, and while this year’s Fling in Buffalo is sold out, next year it’ll be held in Portland. Registration is open to anyone with an active, public social media account about gardening. More details here. I’d love to see more Coloradans attend!
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
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Digging Deeper
My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.
Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.
This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.
Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight
Overnight Spring Vegetable Strata
Ingredients
Cooking spray
3 cups cubed, day old crusty whole-wheat bread
2 tbsp olive oil
1/2 medium onion, thinly sliced
10 oz. (284g) frozen spinach, thawed and squeezed dry
8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.
Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.
In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.
The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.
Let stand for 5 minutes, then cut into 6 portions and serve immediately.
Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.
This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.
Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight
Overnight Spring Vegetable Strata
Ingredients
Cooking spray
3 cups cubed, day old crusty whole-wheat bread
2 tbsp olive oil
1/2 medium onion, thinly sliced
10 oz. (284g) frozen spinach, thawed and squeezed dry
8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.
Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.
In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.
The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.
Let stand for 5 minutes, then cut into 6 portions and serve immediately.
Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.
This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.
Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight
Overnight Spring Vegetable Strata
Ingredients
Cooking spray
3 cups cubed, day old crusty whole-wheat bread
2 tbsp olive oil
1/2 medium onion, thinly sliced
10 oz. (284g) frozen spinach, thawed and squeezed dry
8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.
Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.
In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.
The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.
Let stand for 5 minutes, then cut into 6 portions and serve immediately.
