Cached · 10/4/2026 Share

AI-generated · Not medical advice. This analysis is produced by an AI model and may be incomplete or inaccurate. Ingredients and recipes change — always read the actual product label and consult a qualified healthcare professional before making dietary or medical decisions, especially regarding allergies or health conditions. Read the full disclaimer →

Generic / Unbranded · other

Salmon

Name: Salmon (Fresh Atlantic Salmon Fillet, Raw)
Brand: Generic / Unbranded

A nutrient-dense whole food rich in omega-3s and high-quality protein, with only minor considerations around sourcing and contaminants.

VeganVegetarianGluten-FreeDairy-FreeNut-FreePalm Oil-Free

score

/ 100

Ingredient Breakdown

0 red · 3 amber · 4 green

Calories

Approx. 208 kcal per 100g (farmed Atlantic, raw); wild is approx. 142 kcal per 100g

Serving

150g fillet (about 5 oz)

Sugar

0g (0% daily value)

Sat. Fat

About 3g per 150g serving (approx. 15% daily value)

Raw or undercooked salmon can carry parasites and bacteria such as Listeria and Salmonella; cook to 63°C (145°F) or use sushi-grade fish that has been properly frozen.

Pregnant individuals, young children, older adults, and immunocompromised people should avoid raw and cold-smoked salmon.

Smoked, cured, and canned salmon can contain much more sodium and sometimes preservatives such as nitrites or sulfites; read the label.

Fish allergy is one of the major food allergens; salmon should be avoided by anyone with a fish allergy.

Farmed salmon may have higher contaminant or antibiotic exposure depending on origin; choosing certified products reduces this concern.

Full Analysis

Ingredients (7)

Salmon (Salmo salar or Oncorhynchus spp.)

aka Salmon fish flesh

Excellent source of complete protein, EPA and DHA omega-3 fatty acids, vitamin D, B12, and selenium. Regular fish consumption is linked to cardiovascular and cognitive benefits.

Daily Intake — A 150g serving provides roughly 55-60% of the daily protein reference intake and well above the weekly omega-3 target

SAFE

Omega-3 fatty acids (EPA and DHA)

aka Fish oils

These long-chain omega-3s support heart, brain, and eye health and help reduce inflammation. Salmon is one of the best dietary sources.

Daily Intake — A 150g serving provides about 2-3g of EPA+DHA, exceeding typical daily recommendations of 250-500mg

SAFE

Astaxanthin / Canthaxanthin (feed-derived pigment)

E161j (astaxanthin) Controversial

aka Natural pink color pigment

Wild salmon get astaxanthin from krill and crustaceans. Farmed salmon get it via feed, usually synthetic astaxanthin. It is considered safe and is an antioxidant, but some consumers prefer to know that farmed color is feed-derived. Farmed fish must be labeled 'color added' in some regions.

Daily Intake — No established daily limit is exceeded at normal serving sizes

MODERATE

Saturated fat

aka Animal fat

Moderate and well within healthy limits. It is balanced by a high proportion of unsaturated fats.

Daily Intake — About 3g per 150g serving, roughly 15% of the daily value

SAFE

Sodium (naturally occurring)

aka Salt

Raw salmon is naturally low in sodium. Smoked, cured, or canned versions can be much higher, so check labels.

Daily Intake — About 70-90mg per 100g, under 5% of the daily limit for raw fillet

SAFE

Environmental contaminants (mercury, PCBs, dioxins)

Controversial

aka Trace pollutants

Salmon is low in mercury compared with large predatory fish such as swordfish or king mackerel. Farmed salmon may carry slightly higher PCBs and dioxins depending on feed and origin, but levels are generally within regulatory limits.

Daily Intake — Health authorities generally advise 2 servings per week; pregnant individuals should follow local guidance

MODERATE

Antibiotic or antiparasitic residues (farmed only)

Controversial

aka Aquaculture treatments

Some farming regions use antibiotics or sea-lice treatments more heavily than others. Norway and others have greatly reduced antibiotic use, but practices differ. Look for ASC or BAP certification, or choose wild-caught.

Daily Intake — Regulated residue limits apply; levels vary widely by country and farm

MODERATE

Upgrade Your Pantry

Healthier alternatives

Wild-caught Alaskan salmon

Typically lower in total fat and calories, has naturally derived astaxanthin, and is subject to strict sustainability management.

Find on Amazon

Sardines in olive oil or water

Rich in omega-3s, lower on the food chain so lower in contaminants, and more affordable and sustainable.

Find on Amazon

ASC-certified farmed salmon

Certified farms must meet standards on antibiotic use, feed sourcing, and environmental impact.

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Fun Fact

Salmon flesh is pink because of astaxanthin from crustaceans; without it in their diet, wild or farmed salmon flesh would be pale gray-white.

Made by Not applicable (generic whole food; produced by many fisheries and aquaculture companies such as Mowi, SalMar, and Cermaq)

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