Is Salmon Good for You?

We also asked a dietitian about the continual debates of canned vs. fresh and wild vs. farmed.

Is Salmon Good for You?

You’re delighted if it’s in your sushi roll, and it’s always top of the menu at your local bagel spot, but is salmon good for you? Short answer: Yes. According to Alyssa Pike, R.D., manager, nutrition communications, International Food Information Council, salmon is “packed” with nutrients.

“Salmon is a heart-healthy fish and a source of many nutrients, most notably the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), vitamin B12, and selenium,” says Pike. 

If you are a curious soul and want to learn more about the role these fatty acids could play in your diet, as well as where a dietitian officially stands on the debates of canned versus fresh and wild versus farmed, read on to find out.

Salmon health benefits

There are many benefits of eating salmon, according to experts. Salmon is well-known for being a star on the fatty-fish scene. While many types of seafood contain omega-3 fatty acids, fish like salmon, herring, cod, and trout are particularly rich in omega-3 fatty acids, which is known to contribute to heart health by decreasing the risk of blood clots and lowering blood pressure. Here’s what else we know about the nutritional benefits of factoring salmon into your diet.

Eicosapentaenoic and docosahexaenoic acids are two n-3 fatty acids found in oily fish like salmon. According to a study, these fatty acids can inhibit several aspects of inflammation by limiting the expression of inflammatory genes.

As the regulation of thyroid hormones requires a consistent supply of selenium, salmon can be a great dietary addition for people with thyroid disease and thyroid-associated ophthalmopathy.

According to the USDA, a three-ounce serving of wild, raw salmon contains 121 calories, 16.8 grams of protein, and 5.39 grams of fat, making it a filling food (with hearth-healthy) fats.

Is eating salmon every day healthy?

Generally speaking, eating salmon every day is not always recommended, unless you eat small amounts. “The 2020–2025 Dietary Guidelines for Americans recommend that people consume 8 to 10 ounces of seafood per week, especially fish that are lower in mercury, which would include salmon,” says Pike. To get an idea of size, a packet of smoked salmon typically contains about four ounces of salmon.

If you are expecting or nursing, you might like to make particular considerations when it comes to enjoying salmon. “Women who might become or are pregnant or lactating have specific seafood recommendations set by the FDA and EPA, which are meant to limit methylmercury exposure as much as possible,” explains Pike. “Those women should talk with their health care provider to determine unique seafood limits and ensure they are within a safe range.” 

How do different types of salmon vary in nutrition?

Salmon fans can be a group with particular, refined tastes. Some might swear by a hearty meal of grilled salmon steak with nutrient-dense greens, while others will only eat it raw (and sandwiched between avocado and wasabi) at their favorite sushi restaurant. All options are certifiably delicious, but if you are curious about which type of salmon is healthiest for you, let’s break down how each varies in nutrition.

Fancy a smoked salmon bagel with a generous helping of cream cheese? Go for it, but keep one thing in mind: “Smoked salmon has a similar nutrient profile to fresh salmon with one notable difference–it’s much higher in sodium,” says Pike.

While your taste buds might crave a cut of fresh Norwegian salmon, your wallet might have other plans. Canned salmon can be a more convenient, affordable option, but is canned salmon good for you? Turns out, it is—you just might need to be aware of your sodium consumption.

“Canned salmon is just as healthy as fresh salmon and contains essentially the same nutrients, with the exception of sodium,” says Pike. “Canned salmon will typically have more sodium than most fresh salmon varieties, so it’s important to compare labels for sodium content if you are looking to monitor the amount of sodium you consume.” 

While you might enjoy a bit of raw salmon from time to time, ensure you are consuming it only from high-quality eateries with impeccable food standards. “Raw salmon has the same nutrient profile as cooked salmon,” says Pike. “However, consuming raw or undercooked fish increases your risk of food-borne illness.” 

While some people are not huge fans of tucking into the silvery salmon skin, it is worth eating if you are hoping to increase your nutrient consumption. “Salmon skin contains the same vitamins and minerals as in salmon flesh,” explains Pike. “Because of the unique texture of the salmon skin, it’s usually a personal preference whether or not to eat it.” 

While you might not always be able to taste the difference between salmon from a farm and open seas, according to the USDA, farmed salmon tends to be higher in fat and vitamin D when compared with wild-caught salmon.

This story originally appeared on: Glamour - Author:Condé Nast