salmon nutrition

Salmon Nutrition: Protein, Omega-3 and Vitamin D

Salmon nutrition per 100g, including protein, omega-3 and vitamin D, plus NHS fish guidance.

Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.

Quick answer

Salmon provides protein, long-chain omega-3 fats, vitamin D and vitamin B12. The USDA-based data used by Nutrigate lists about 22.1g of protein and 13.1 micrograms of vitamin D per 100g.

Nutrition data per 100g

USDA-based values used by Nutrigate for a generic food. Preparation and branded products can differ.

Open USDA source

Protein: 22.1g
Omega-3: 2.3g
Vitamin D: 13.1µg

Why salmon gets attention

Salmon is an oily fish, which means it is particularly high in long-chain omega-3 fats. It also provides protein and several vitamins and minerals, so it can be a nutrient-rich centrepiece for a meal.

Fresh, frozen and canned fish can all be useful. Canned fish is often a cost-effective option, although some products can be high in salt, so labels are worth a glance.

Simple ways to serve it

Bake or grill salmon with potatoes and vegetables, flake it into pasta with peas, or add tinned salmon to a sandwich with salad. The method can be as simple as you need it to be.

Lemon, herbs, capers, ginger and chilli all work well with salmon. They bring plenty of flavour without relying on a heavy sauce.

Follow fish guidance that fits you

The NHS recommends at least two portions of fish each week, including one oily fish portion, for most people. Pregnancy and breastfeeding advice has specific limits for oily fish and certain species.

If salmon is not for you, sardines, mackerel, herring and trout are other oily fish options. Plant omega-3 foods can also be part of a balanced diet, though they are different types of omega-3.