Is salmon good for you? But there’s still a reason to be careful

Few fish are as popular as salmon. According to the National Fisheries Institute, the only seafood that is more popular in the United States is shrimp – but salmon still reins supreme as the country’s top finfish.

People love salmon because it tastes less “fishy” than other fish and because it can be prepared any number of cooking methods, including grilled, air fried, baked, poached, sautéed or smoked. “It’s also commonly consumed raw in sushi, sashimi and ceviche,” says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook.

Beyond its unique flavor profile and versatility, salmon is considered one of the world’s most nutritious fish. “Salmon offers a wide variety of nutrients and benefits including protein, healthy fats, and it’s loaded with vitamins and minerals,” says Wilson Sanchez, a clinical registered dietitian based in New York.

Which salmon species is most popular?

There are seven species of Pacific salmon – though only five of them live in North American waters. These five are chum, sockeye, Chinook, Coho, and pink – with pink being the smallest and most abundant species and Chinook being the largest and least abundant, per the Pacific Salmon Foundation. (The two other Pacific salmon varieties – Masu and Amago – only live in waters around Asia.)

While Americans enjoy many of these Pacific salmon varieties, Atlantic salmon is by far the most popular salmon species consumed in the country, with 90% of the farmed salmon enjoyed here being of that variety, per the Food and Agriculture Organization.

Is salmon good for you?

Regardless of which salmon variety you enjoy, the finfish packs a ton of important nutrients. Just 3 ounces of Atlantic salmon, for instance, contains nearly 8 milligrams of calcium, 3.3 milligrams of vitamin C, 7 milligrams of niacin, 23 milligrams of magnesium, 204 milligrams of phosphorus, and a whopping 309 milligrams of potassium, according to the U.S. Department of Agriculture. The fish contains lots of folate, betaine, vitamin A, retinol, and vitamin E as well, notes Sanchez. 

“Salmon is also rich in Omega-3 fatty acid,” adds Goodson, “which supports heart health, may help reduce inflammation, and can also improve mental function.” She also points out how the significant amount of protein in salmon – 17.3 grams in only 3 ounces – can help maintain muscle mass, support tissue repair, and improve feelings of fullness. This satiety along with salmon’s low-calories makes the food beneficial for healthy weight management. 

Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind “Calm Your Mind with Food,” recommends including salmon in the diet for many reasons, with one being that “it’s packed with vitamin B12, which is an essential nutrient for nourishing and regulating the nervous system.”

The fish has also been shown to reduce dementia and Alzheimer’s disease risk, and Goodson says that because salmon is high in vitamin D, “it can be helpful with bone health, immune function, and mood regulation.”

Can you eat salmon every day?

Despite so many advantages, it might be best to eat salmon in moderation. One reason for this is that salmon contains mercury – though at lower amounts than in other fish. Mercury has been shown to build up in the body over time and can cause brain development issues in some people. It’s worth noting, however, that such issues are only tied to eating very high quantities of the fish. 

Goodson says that smoked and processed (canned) salmon are also traditionally higher in sodium than other varieties and should be avoided by anyone with high blood pressure or people who need to limit their salt intake. 

Salmon can interact negatively with some medications as well. “Fish oil is a natural anticoagulant, which means that it acts as a blood thinner,” explains Sanchez. Because of this, people taking anticoagulant medications such as aspirin, coumarin, and warfarin may want to consult with their doctor about any dietary restrictions, including fish.” 

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