Your 101 Guide To Salmon: Health Benefits, Environmental Impact & Cooking Tips

Salmon start their lives in freshwater and migrate to the ocean before eventually returning to their home waters to spawn and die. Along the way of this epic journey, they take in nutrients that make them one of the healthiest fish you can eat. Here's a deep dive into why salmon is so good for you, how to pick a sustainable piece, and how to prepare it.

Most salmon on grocery store shelves is either farmed Atlantic salmon or wild-caught Pacific salmon (of which there are a few different varieties). Here's what to know about each:

Here's how one 3-oz. serving of Atlantic farmed1, coho2, and sockeye3 salmon fare nutritionally, according to the USDA:

There are plenty of healthy types of fish out there, but salmon's unique array of omega-3 fatty acids, vitamins, minerals, and antioxidants put it a cut above the rest. Here are a few reasons nutritionists recommend eating it:

"Compared to other popular fishes like tuna, tilapia, and herring, salmon has a higher content of omega-3 fatty acids," Huma Chaudhry, R.D., LDN, a clinical dietitian, tells mindbodygreen.

Most Americans don't get adequate amounts of this fatty acid4 through diet, but Chaudhry notes that one serving of salmon provides enough to meet the NIH's daily recommendations5—1.6 grams for adult men and 1.1 grams for adult women.

As for why they're important: "There is a lot of evidence, especially for heart health, that omega-3 fatty acids are beneficial. People who have higher omega-3 intakes have a lower risk of cardiovascular diseases6, basically, across the board," says Penny Kris-Etherton, Ph.D., RDN, LDN, FAHA, a professor of nutritional sciences at Penn State and past chair of the AHA Council on Lifestyle and Cardiometabolic Health.

EPA and DHA are two types of polyunsaturated omega-3s you'll find in oily fish. They seem to protect against heart disease and stroke due to the way they positively impact blood lipids, blood pressure, heart rate, and heart rate variability7.

"Omega-3 fatty acids also seem to play an important role in cognition, especially in the young," notes Kris-Etherton. According to one study on Swedish teenagers, those who ate more fish tended to score higher on intelligence tests8 three years later.

However, the research on high fish consumption and higher IQ scores is mixed (some studies have only found a super-small relationship or no relationship at all9), so there's still more to learn about how omega-3s impact cognition.

RELATED READ: What Are Omega-3s, Actually? Here's The Lowdown On These Healthy Fats

"All species of wild salmon are considered to be excellent sources of vitamin D," says registered dietitian nutritionist Roxana Ehsani, M.S., R.D., CSSD, LDN. Vitamin D plays a key role in bone health10, hormone regulation11, immune function12, and gut health13. It's also been shown to promote a healthy mood. Most Americans don't get enough vitamin D from diet alone, making food sources of the vitamin, like salmon, extra important.

Ehsani notes that one 3-ounce serving of salmon also meets daily B12 needs (2.4 micrograms for most adults14). "Research has shown that being low in B12 can lead to depression15, memory problems, and dementia, so it's a really important nutrient," she adds.

Since B12 is a water-soluble vitamin that's only present in animal products, plant-based eaters need to be extra diligent about consuming it daily. Signs of a B12 deficiency include fatigue, trouble concentrating, and tingly hands and feet.

Kris-Etherton notes that the typical American diet is low in potassium, which is present in many fruits and vegetables, as well as in seafood. "[Potassium] is a really important nutrient for the management of normal blood pressure and blood pressure control," she notes, thanks to the way it counteracts the effects of sodium.

Research shows that increasing your dietary potassium intake can reduce your blood pressure16—especially if you're someone who consumes a lot of sodium. One serving of salmon can fill around 10% of your daily potassium needs17.

Salmon feed on astaxanthin-rich microalgae, which give the fish its reddish-orange shade. The richer its color, the higher salmon is in astaxanthin—a pigment with powerful antioxidant properties. Lab studies show that astaxanthin is even better absorbed in the presence of dietary fat18, such as the omega-3s found in salmon, dietitian Molly Knudsen, M.S., RDN, previously reported on mindbodygreen.

High levels of astaxanthin can help decrease wrinkles and improve skin hydration19, as well as protect skin cells from UV light.

Some suspect that astaxanthin could also play a role in the healthy aging process20, but we need more research to be sure.

Eating protein with each meal can help with blood sugar control21, muscle growth, and bone health22. Since it's such a satiating macronutrient, protein can also help keep you full for longer, potentially contributing to fat loss. Experts recommend eating at least 25 to 30 grams of high-quality protein in each meal to reap these benefits, which is easy to do with high-protein foods like salmon.

Since salmon is a complete protein, it has the right amounts of the amino acids your body needs to function, giving it a leg up on plant proteins. A serving of salmon tends to have a similar amount of protein to a serving of beef (but it's much leaner).

Consuming polyunsaturated omega-3s (the type present in salmon) during pregnancy can increase gestation time23. "The longer the infant is in utero, the less the risk there is of neonatal problems," explains Kris-Etherton, and research shows that increasing one's omega-3 intake can reduce the risk of preterm birth by up to 11%.

"Eating more seafood during pregnancy can also be better for a child's IQ and development," adds Ehsani. She points to one 2007 study that collected food journal information from 11,875 pregnant women. That study, published in the Lancet, concluded that pregnant women who ate less than 12 ounces (340 grams) of seafood a week were more likely to give birth to children with lower IQ scores and developmental delays24.

Finally, salmon also contains folate, which can reduce the risk of neural tube defects25 when consumed during pregnancy.

Making salmon a regular part of your rotation can improve markers of metabolic health for the long haul, per research. "Regularly eating salmon has been linked to lower cholesterol26, regulated blood pressure27, and even reducing the effects of inflammation28," says Chaudhry.

It's no wonder that salmon is a staple fish (along with sardines and anchovies) in the Mediterranean diet, which is consistently considered one of the best eating plans for metabolic health and longevity.

In short, Kris-Etherton concludes, "People really should, across the board, eat more seafood for overall health."

Overall, salmon is a very healthy and safe fish to eat, though there are some risks to know about. Here's how to navigate its pros and cons:

Salmon is lower in the neurotoxin mercury than other fish like swordfish and tuna. This makes it a safer option for those at higher risk of mercury poisoning29, such as children, those with kidney disease, and those who are pregnant.

Since salmon has benefits for childhood development, eating it during pregnancy is actually a good idea—not something to fear. "'It's a message we've got to get out to not just pregnant women but women who want to become pregnant because it does take up to two to three months to build up omega-3 fatty acids in cell membranes. It doesn't happen immediately," Kris-Etherton notes.

If you're pregnant or planning to become pregnant, the EPA and FDA30 recommend limiting yourself to 2 to 3 servings of fish per week, just to be safe.

Wild salmon that swim in heavily polluted waters can contain polychlorinated biphenyls (PCBs) and other industrial contaminants, though the risk these pose to human health is not well understood. In one risk assessment on herring and salmon conducted across four countries in 2020, though, the benefits of the fatty fish outweighed their potential for contamination31.

Still, if you're concerned about pollutants, you can buy your fish from areas that have strict clean water regulations in place, like Alaska and the North Pacific.

In rare cases, raw fish can be a source of parasites and dangerous bacteria32. To reduce your risk, limit your raw fish intake to one or two times a week and buy from reputable suppliers.

Farmed salmon can also harbor antibiotic-resistant bacteria when grown on a farm that uses antibiotics33. Look for farmed filets that are certified by the Aquaculture Stewardship Council or Monterey Bay Seafood Watch to ensure they were responsibly raised (more on these certifications below).

The American Heart Association recommends eating two servings of fatty fish34 a week to support cardiovascular health. This includes salmon, as well as fish like mackerel, anchovies, sardines, and herring (SMASH fish for short!).

While two servings a week is a good baseline, Kris-Etherton notes that for most people, there's no reason not to eat more than that—especially if you're using fish to replace less healthy proteins like processed meats.

Depending on where it comes from, salmon can be a very sustainable protein source.

Since salmon follow a pretty predictable migration pattern and travel in large schools, fishers will simply drop a "passive net" in a bay and wait for fish to swim through. Ray Hilborn, Ph.D., a marine biologist and fisheries science professor at the University of Washington, explains that this means the industry has a lower carbon footprint than other fisheries.

Bycatch also isn't as much of a concern with salmon fishing. Most bycatch happens when nets are released deep into offshore waters, scooping up a variety of species (some of which might be threatened or endangered) in the process. Since salmon nets are usually deployed closer to the surface—and further inland—the risk of catching other species is much lower.

Alaska, where most wild salmon is caught in the U.S., also has strict rules around how much fishing can occur each season. Researchers across the state monitor salmon populations year-round to determine the health of various stocks. They use these observations to set catch limits, ensuring that fishers don't take more salmon in one season than can naturally reproduce.

Because of this strict monitoring, Hilborn says that "there are more salmon in the ocean now than at any time in history, as far as we know."

That said, overfishing is still a possibility where salmon stocks aren't as closely monitored. Salmon farms can also come with their own set of environmental issues. For example, sea lice can quickly spread in crowded salmon farms and pose a major threat to juvenile salmon if it seeps to wild populations. Fish feed can also be resource-intensive to produce, potentially contributing to land clearing and deforestation.

To avoid these environmental pitfalls, look out for the following when shopping for salmon:

To quickly compare the environmental impact of different types of salmon when shopping, you can also refer to Monterey Bay Aquarium's Seafood Watch, which compiles this information into an easy-to-skim guide.

These insider tips will help you choose the most delicious and nutritious cut or can of salmon at the store:

Store fresh salmon in the fridge as soon as you get home and use it within a few days.

Store frozen salmon in the freezer and eat it within a few months. You can either thaw it in the fridge before cooking or cook it straight from frozen. Don't refreeze your salmon once it's thawed; it'll affect the taste and quality.

Canned salmon can typically last in a cool, dark place for two years or more.

Now for the fun part: cooking tips! While some people find preparing fish intimidating, it really doesn't need to be.

"[Salmon] is truly one of the easiest (and quickest) foods to cook," say Emma Teal Laukitis and Claire Neaton, aka The Salmon Sisters. "Preparing it can be as easy as turning the oven on, placing salmon portions in a baking dish, sprinkling with your favorite seasoning, topping with a little olive oil or butter, and baking for 10 minutes while you prepare the rest of your meal."

You'll know your fish is done when it flakes when touched with a fork and is slightly translucent at its thickest part, they add. "Salmon is delicate and keeps cooking once it's taken away from the heat, so we like to err on the side of undercooking," Laukitis and Neaton say.

Here are a few more quick ways to get salmon on the table:

Makes 4 to 6 servings

Salmon is a healthy source of vitamins, minerals, antioxidants, and healthy omega-3 fats that make it a great fish for supporting cardiovascular health, immunity, brain function and mood, and more. Whether you bake it in the oven or toss it on the grill, salmon makes for a healthy protein source that's hard to beat.