Salmon Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 156

% Daily Value *

Total Fat 6g %8

Saturated Fat 1g %4

Trans Fat 0g

Cholesterol 61mg %0

Sodium 92mg %6

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 26g

Vitamin D 670.0IU %111

Calcium 11.0mg %0

Iron 0.5mg %2

Potassium 436mg %11

Phosphorus 305.0mg %30

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in salmon

Vitamin C 0.0mg %0

Vitamin K 0.1µg %0

Vitamin A 193.0IU %6

Vitamin E 1.0mg %7

Vitamin B1 (Thiamin) 0.2mg %13

Vitamin B2 (Riboflavin) 0.2mg %19

Choline, total 112.6mg %20

Vitamin B5 (Pantothenic acid) 1.3mg %25

Vitamin B3 (Niacin) 10.1mg %63

Vitamin B6 0.8mg %64

Vitamin D 670.0IU %112

Vitamin B12 4.5µg %186

Minerals in salmon

Manganese 0.0mg %1

Calcium 11.0mg %1

Iron 0.5mg %3

Zinc 0.6mg %4

Sodium 92.0mg %6

Copper 0.1mg %8

Magnesium 36.0mg %9

Potassium 436.0mg %11

Phosphorus 305.0mg %31

Selenium 35.5µg %65

Amino Acids in salmon

Leucine 2.2g %75

Valine 1.5g %75

Isoleucine 1.3g %85

Histidine 0.7g %95

Cystine 0.3g %96

Methionine 0.9g %110

Threonine 1.2g %111

Tryptophan 0.3g %112

Lysine 2.6g %114

Phenylalanine 1.1g %116

Tyrosine 1.2g %129

Fatty Acids in salmon

Omega-3 0.95g %60

DPA 0.09g %62

EPA 0.30g %100

DHA 0.56g %280

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of salmon is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Salmon has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 84
Valine 39 56
Isoleucine 30 49
Histidine 15 27
Threonine 23 48
Tryptophan 6 13
Lysine 45 99
Met+Cys 22 44
Phe+Tyr 30 88

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in salmon is 6.6 which makes it a high P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of salmon is 1.6 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in salmon as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that salmon is lacking.

Nutrient Density Score for salmon is 43/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for salmon

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 0.20 <4
Zinc:Copper 7.24 <12
Potassium:Sodium 4.74 >2
Caclcium:Magnesium 0.31 <2
Iron:Copper 6.58 <15
Calcium:Phosphorus 0.04 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 61%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

50% of insulinogenic calories