# Is salmon healthy? Nutrition, mercury and wild vs farmed, with the numbers

Salmon has a reputation as the health food of the fish counter, and also a few worries attached: farmed fish, mercury, sushi. Here’s what USDA data and the FDA actually say, so you can buy and cook it with confidence.

Source: https://nourishandstrong.com/is-salmon-healthy
Published: 2026-11-08
Updated: 2026-11-08
By: the Nourish & Strong team
General information, not medical advice.

**The short answer:** yes, salmon is one of the healthiest foods you can eat. A 3-ounce cooked portion gives you about 19 to 22 grams of protein, 0.5 to 1.8 grams of omega-3 EPA and DHA, all or more of your daily vitamin B12, and over half your daily selenium. It’s also one of the lowest-mercury fish the FDA tests, and both wild and farmed salmon are on its Best Choices list.

If you’re mainly after omega-3, our list of [foods high in omega-3](https://nourishandstrong.com/foods-high-in-omega-3) ranks salmon against 24 other fish, nuts and seeds. Here, we look at salmon on its own.

## Why is salmon good for you?

Salmon is good for you because it packs protein, omega-3 fats, vitamin D, vitamin B12 and selenium into a small portion that’s low in mercury. Harvard’s Nutrition Source notes that fish is high in protein, low in saturated fat, and rich in vitamin D and selenium. Here’s what 3 ounces (85g) of cooked salmon gives you, from USDA data:

| Salmon, 3 oz | Calories | Protein | EPA + DHA | Vitamin D | Vitamin B12 | Selenium |
| --- | --- | --- | --- | --- | --- | --- |
| Atlantic, farmed | 175 | 18.8g | 1.82g | 11.1 mcg (56% DV) | 2.4 mcg (100% DV) | 35 mcg (64% DV) |
| Atlantic, wild | 155 | 21.6g | 1.56g | Not listed | 2.6 mcg (108% DV) | 40 mcg (72% DV) |
| Sockeye, wild | 133 | 22.5g | 0.73g | 14.2 mcg (71% DV) | 3.8 mcg (158% DV) | 30 mcg (55% DV) |
| Coho, wild | 118 | 19.9g | 0.90g | 9.6 mcg (48% DV) | 4.2 mcg (175% DV) | 32 mcg (59% DV) |
| Pink | 130 | 20.9g | 0.52g | 11.0 mcg (55% DV) | 4.0 mcg (167% DV) | 32 mcg (58% DV) |
| Pink, canned, drained | 117 | 19.6g | 0.92g | 12.3 mcg (62% DV) | 4.2 mcg (175% DV) | 34 mcg (61% DV) |

Source: USDA FoodData Central, SR Legacy, cooked by dry heat unless canned. DV is the FDA Daily Value used on food labels: 50g protein, 20 mcg vitamin D, 2.4 mcg B12 and 55 mcg selenium. Vitamin D is hard to get from food, which makes salmon unusual. Our guide to [how to get vitamin D](https://nourishandstrong.com/how-to-get-vitamin-d) covers the other sources.

The heart evidence is about fish in general. A 2018 American Heart Association advisory concluded that 1 to 2 seafood meals a week lower the risk of heart failure, coronary heart disease, stroke and sudden cardiac death, especially when seafood replaces less healthy foods. Salmon also counts toward the protein most people want at each meal, which we explain in [how much protein do I need](https://nourishandstrong.com/how-much-protein-do-i-need).

## Is wild or farmed salmon better?

Both are healthy, and the differences are smaller than most people expect. In USDA data, farmed Atlantic salmon has a little more omega-3 and more total and saturated fat, while wild Atlantic salmon has a little more protein and fewer calories.

| Per 3 oz cooked | Atlantic, farmed | Atlantic, wild |
| --- | --- | --- |
| Calories | 175 | 155 |
| Protein | 18.8g | 21.6g |
| Total fat | 10.5g | 6.9g |
| Saturated fat | 2.0g | 1.1g |
| EPA + DHA | 1.82g | 1.56g |
| Selenium | 35 mcg | 40 mcg |
| FDA mercury group | Best Choice | Best Choice |

Wild Pacific salmon such as sockeye, coho and pink is leaner again, with less omega-3 per portion but more vitamin B12. Canned salmon holds up well too: drained canned sockeye has 1.08 grams of EPA and DHA in 3 ounces. Choose the one that fits your budget and that you’ll actually eat often.

## Is farmed salmon bad for you?

No, the best evidence says the benefits of eating farmed salmon outweigh the risks from contaminants. The worry is real, though, so here’s what the research shows.

A large 2004 study in *Science* tested over 2 metric tons of farmed and wild salmon from around the world. Farmed salmon had significantly higher levels of organochlorine contaminants, such as PCBs, than wild. Salmon raised in Europe had higher levels than salmon from North and South America. The authors concluded that eating farmed Atlantic salmon may pose health risks that take away from the benefits of fish.

A 2006 review in *JAMA* by Harvard researchers weighed those risks against the benefits. It found the levels of PCBs and dioxins in fish are low and that the benefits of eating fish exceed the potential risks. Harvard’s Nutrition Source sums up their math: if 100,000 people ate farmed salmon twice a week for 70 years, the extra PCBs might cause 24 extra cancer deaths but would prevent at least 7,000 deaths from heart disease. More than 90% of PCBs and dioxins in the US food supply come from foods other than seafood, such as meat, dairy, eggs and vegetables.

Both studies date from the mid-2000s, so treat the exact numbers as a snapshot. They still point the same way: eat salmon, and vary your fish.

## Is salmon high in mercury?

No, salmon is one of the lowest-mercury fish you can buy. In FDA testing, fresh or frozen salmon averaged 0.022 parts per million (ppm) of mercury, and canned salmon 0.014 ppm.

| Fish | Average mercury (ppm) |
| --- | --- |
| Salmon, canned | 0.014 |
| Salmon, fresh or frozen | 0.022 |
| Tuna, canned light | 0.126 |
| Tuna, canned albacore | 0.350 |
| Swordfish | 0.995 |

Source: FDA, Mercury Levels in Commercial Fish and Shellfish, 1990 to 2012. Swordfish averages about 45 times the mercury of fresh salmon. Mercury collects most in large, long-lived fish, which is why the FDA and EPA list shark, swordfish, king mackerel, marlin, orange roughy, Gulf of Mexico tilefish and bigeye tuna as choices to avoid. Salmon is on the Best Choices list, including during pregnancy.

## How much salmon can you eat in a week?

Most adults can eat salmon at least twice a week, and there’s no official upper limit for adults. The Dietary Guidelines for Americans recommend at least 8 ounces of seafood a week. The American Heart Association suggests at least two servings of fish a week, 6 to 8 ounces in total, Cleveland Clinic reports.

If you’re pregnant or breastfeeding, the FDA and EPA advise 8 to 12 ounces a week, as 2 to 3 servings from the Best Choices list, with 4 ounces counting as one serving. Children get smaller servings by age.

Can you eat salmon every day? Harvard says the EPA, FDA and Institute of Medicine found the evidence insufficient to recommend limits on fish for adults. The 2006 *JAMA* review advised that people eating fish 5 or more times a week should limit the species highest in mercury, which salmon isn’t. Mixing in other Best Choices like sardines, trout and shrimp keeps things varied.

## Can you eat salmon raw?

You can, but cooked salmon is the safer choice, the FDA says. If you eat raw fish, its rule of thumb is to pick fish that has been previously frozen, because freezing kills any parasites. Freezing doesn’t kill all harmful germs, though.

The FDA says these groups should avoid raw or undercooked fish, including sushi, sashimi and ceviche:

- People who are pregnant
- Children
- Older adults
- People with weakened immune systems, including those with diabetes, cancer, HIV or a transplant

The same groups should avoid refrigerated smoked salmon, such as lox or nova, unless it’s cooked into a dish. Canned or shelf-stable smoked salmon is fine. Smoked salmon is also salty: USDA data shows 3 ounces of lox has about 1,700 mg of sodium, nearly three quarters of the 2,300 mg Daily Value. If you’re watching your [blood pressure](https://nourishandstrong.com/how-to-lower-blood-pressure), keep it as an occasional treat.

## What temperature should salmon be cooked to?

Salmon should be cooked to an internal temperature of 145°F (63°C), the FDA says. Check the thickest part with a food thermometer. Without one, cook it until the flesh separates easily with a fork.

- **Buying:** choose fish kept in a fridge case or on a thick bed of ice.
- **Storing:** keep it at 40°F or below and use it within 2 days, or freeze it.
- **Thawing:** thaw it in the fridge overnight, or sealed in a bag in cold water.
- **Serving:** don’t leave cooked salmon out more than 2 hours, or 1 hour above 90°F.
- **Sniff test:** if raw or cooked fish smells sour, rancid or of ammonia, throw it out.

For an easy first try, our [sheet-pan salmon](https://nourishandstrong.com/sheet-pan-salmon) roasts fillets with beans and greens on one tray. Fish is a better bet than capsules, too: see [is fish oil worth taking](https://nourishandstrong.com/is-fish-oil-worth-taking). If you’d like salmon and other high-protein dinners planned for you, the Menopause Meal Plan has four weeks of menus with grocery lists.

## Quick questions

### Is salmon healthy to eat every day?

Salmon is safe for most adults to eat often, and there’s no official upper limit. Harvard says US health agencies found the evidence insufficient to limit fish for adults, and salmon is one of the lowest-mercury fish. Variety is still wise, so rotate in other low-mercury fish such as sardines, trout and shrimp.

### Is canned salmon as healthy as fresh?

Canned salmon is about as healthy as fresh. USDA data shows 3 ounces of drained canned pink salmon has about 20 grams of protein, 0.9 grams of omega-3 and 62% of the Daily Value for vitamin D. It has more sodium than fresh, around 320 to 350 mg per 3 ounces, so check the label.

### Does farmed salmon have more mercury than wild?

Mercury is low in both farmed and wild salmon. The FDA reports an average of 0.022 ppm for fresh or frozen salmon and lists all salmon on its Best Choices list. The bigger difference is PCBs: a 2004 study found farmed salmon had higher levels, though later reviews concluded the benefits still outweigh the risks.

### Is smoked salmon healthy?

Smoked salmon is nutritious but very salty. USDA data shows 3 ounces of lox has about 1,700 mg of sodium, nearly three quarters of the 2,300 mg Daily Value. The FDA says people who are pregnant, older adults and people with weakened immune systems should avoid refrigerated smoked salmon unless it’s cooked into a dish.

### Is salmon good for your heart?

Yes, salmon is good for your heart. A 2018 American Heart Association advisory found that 1 to 2 seafood meals a week lower the risk of heart failure, coronary heart disease, stroke and sudden cardiac death, especially when seafood replaces less healthy foods. Salmon is among the fish highest in omega-3.

### How much protein is in salmon?

A 3-ounce portion of cooked salmon has about 19 to 22 grams of protein, depending on the type, USDA data shows. Farmed Atlantic salmon has 18.8 grams and wild sockeye 22.5 grams. That’s 38% to 45% of the 50-gram Daily Value used on food labels.

This article is general information, not medical advice. If you’re pregnant, breastfeeding, feeding young children or have a weakened immune system, follow the FDA advice on fish and raw seafood and ask your doctor about your own needs. Don’t stop or change any prescribed medicine without talking to your doctor.

## Sources

- [USDA FoodData Central. SR Legacy food composition data](https://fdc.nal.usda.gov/download-datasets)
- [FDA. Advice about Eating Fish](https://www.fda.gov/food/consumers/advice-about-eating-fish)
- [FDA. Mercury Levels in Commercial Fish and Shellfish (1990-2012)](https://www.fda.gov/food/environmental-contaminants-food/mercury-levels-commercial-fish-and-shellfish-1990-2012)
- [FDA. Selecting and Serving Fresh and Frozen Seafood Safely](https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-fresh-and-frozen-seafood-safely)
- [FDA. Daily Value on the Nutrition and Supplement Facts Labels](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels)
- [Harvard T.H. Chan School of Public Health, The Nutrition Source. Fish: Friend or Foe?](https://nutritionsource.hsph.harvard.edu/fish/)
- [Cleveland Clinic. Omega-3 Fatty Acids](https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids)
- [Rimm EB et al. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association. Circulation, 2018](https://pubmed.ncbi.nlm.nih.gov/29773586/)
- [Hites RA et al. Global assessment of organic contaminants in farmed salmon. Science, 2004](https://pubmed.ncbi.nlm.nih.gov/14716013/)
- [Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA, 2006](https://pubmed.ncbi.nlm.nih.gov/17047219/)