`Benefits of Salmon: Nutrition, Types, Cooking Tips, and Recipe Ideas

Benefits of salmon

Discover the benefits of salmon, including protein, omega-3s, calories, salmon types, storage tips, and easy recipe ideas.

The post Benefits of Salmon: Nutrition, Types, Cooking Tips, and Recipe Ideas appeared first on MyFitnessPal Blog.

Benefits of salmon

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.

Saturated and Unsaturated Fatty Acids: What You Need to Know | MyFitnessPal

Guide to Fats: Types, Benefits, and How Much You Need

Nutritional Value

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:

Sockeye: rich flavor and deep red flesh (10)
Chinook: high oil content and succulent meat (11)
Coho: reddish-orange, leaner and versatile (12)
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.

A white bowl filled with moist, flaky chunks of canned tuna is placed on a rough, wooden surface. The fish pieces slightly overlap each other, enhancing the rustic charm of the wood background. MyFitnessPal Blog

Here’s What You Should Know About the Tinned Fish Trend

How to Cook, Season, and Store Salmon

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.

A few easy ideas:

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.