What's New and Beneficial about Salmon

• With so much focus on the amazing omega-3 benefits of salmon, other unique health benefits from salmon may have been inadvertently overlooked. One fascinating new area of health benefits involves the protein and amino acid content of salmon. Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. One particular bioactive peptide called calcitonin (sCT) has been of special interest in these studies. The reason is because a human form of calcitonin is made by the thyroid gland, and we know that it is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. As researchers learn more and more about salmon peptides—including sCT—we expect to see more and more potential health benefits discovered related to inflammation, including inflammation of the joints.
• Even though contamination with mercury, pesticides, and persistent organic pollutants (POPS) has become a widespread problem in salmon habitats and has often compromised the quality of salmon itself, there are still some good alternatives for wild-caught salmon including species caught near New Zealand, Norway, and the West Coast of the United States (including Alaska).
• Regulations for certified organic salmon have yet to be rolled out into the marketplace by U.S. National Organics Program (NOP). At WHFoods, we continuously monitor the status of organic regulations and will update information in this area as it becomes available.

This chart graphically details the %DV that a serving of Salmon provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Salmon can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Salmon, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References

Health Benefits

Benefits Related to Omega-3 Content

Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. It's very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats—more than the average U.S. adult gets from all food over the course of several days. (If we consider 4 grams of omega-3 fatty acids to be a daily goal for a person consuming a 2,000 calorie diet—based upon recommendations from the 1999 Workshop on the Essentiality of and Recommended Dietary Intakes (RDI) for Omega-6 and Omega-3 Fatty Acids sponsored by the National Institutes of Health (NIH)—then this would equal about 50% of this goal. For more on this, see our write-up on omega-3s.)

About half of this omega-3 fat is provided in the form of DHA (docosahexaenoic acid acid) and approximately one third is provided in the form of EPA (eiocosapentaenoic acid). The amounts of DHA and EPA contained in salmon are unusual among commonly-eaten foods. In addition to this high concentration of omega-3 fats is the relatively small amount of omega-6 fats in salmon and its outstanding ratio of omega-3 to omega-6. Four ounces of salmon will typically contain less than 1/2 gram of omega-6 fat, for an omega-3 to omega-6 ratio of approximately 5.5 to 1. In the average U.S. diet, this ratio has repeatedly been shown to be lop-sided in the opposite direction, with at least 4-5 times as much omega-6 fat as omega-3 fat, and in some studies, up to 12-20 times more. In our World's Healthiest Foods rating system for food, only two foods provide more omega-3s per standard serving than salmon. Those two foods are walnuts and flaxseeds. Both of these plant foods are outstanding sources of omega-3s! However, they cannot be compared on an equal basis to salmon because their omega-3 fats come in the form of alpha-linolenic acid (ALA) rather than EPA or DHA.

The widely-studied benefits of omega-3 fatty acids are documented in our Omega-3 Fatty Acids profile in the Essential Nutrients section of our website. In general, these benefits involve improved control of the body's inflammatory processes, better overall cell function, improved transfer of information between the body's cells, and better brain function. When researchers look specifically at intake of omega-3-containing fish like salmon, they find health support in all of the above areas. However, some areas of omega-3 support are what we would call "standout" areas. These areas include:

Cardiovascular Benefits

Intake of fish rich in omega-3 fat (including salmon) is associated with decreased risk of numerous cardiovascular problems, including: heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood. Intake of omega-3-containing fish is also associated with improved metabolic markers for cardiovascular disease. Some cardiovascular benefits from omega-3 fat in fish like salmon start with only one omega-3 fish meal per week. Most of the benefits, however, start to show up in research studies with somewhat higher fish intake, along the lines of 2-3 times per week. In most studies, one serving of fish is approximately 6 ounces. Studies of fish intake and cardiovascular risk sometimes measure benefits against total grams of omega-3 fats obtained in the daily diet. In many of these studies, a daily minimum of 2 grams of omega-3s is required for measurable cardiovascular protection. (Remember that this 2-gram amount is the amount contained in approximately 4 ounces of cooked salmon.)

Improved Mood and Cognition

Many researchers consider DHA to be the most important fat found in the human brain, and the unusual concentration of this omega-3 fatty acid in salmon helps explain the research-documented benefits of salmon and omega-3 fish intake for thinking and the decreased risk of certain brain-related problems that accompanies omega-3 fish consumption. Intake of omega-3s and omega-3 containing fish is associated with decreased risk of depression, decreased risk of hostility in some studies of teenagers, and decreased risk of cognitive decline in older persons. Some studies have shown an association between IQ and omega-3 intake, and also between IQ and intake of omega-3 fish.

Especially interesting in this area of fish intake, DHA, and brain function is the relatively recent discovery of protectins. Protectins are special compounds made from DHA and preliminary research studies have shown them to have a potentially important role as anti-inflammatory regulatory molecules, especially when produced by nerve tissue. (When protectins are produced by nerve tissue, they are typically called "neuroprotectins.") Researchers have speculated that at least some of the brain-related benefits from omega-3 fish intake may be due to conversion of the DHA in these fish to protectins that can help prevent excessive inflammation.

Joint Protection

One fascinating area of omega-3 and omega-3 fish research has involved the joints. Research on fish intake and joint protection has shown that EPA from fish like salmon can be converted by the body into three types of closely-related compounds that work to prevent unwanted inflammation. One group of compounds are the series 3 prostaglandins. A second type are the series 3 thromboxanes. A third and more recently discovered type are the resolvins. All of these omega-3 fat derivatives are able to help prevent excessive and unwanted inflammation. What's especially interesting about salmon, however, is that it combines these anti-inflammatory benefits that are related to omega-3 content with anti-inflammatory benefits that are related not to fat but to protein. Recent studies demonstrate the presence of small bioactive protein molecules (called bioactive peptides) in salmon that may provide special support for joint cartilage (as well as other types of tissue). One particular bioactive peptide called calcitonin has been of special interest in these studies, because a human form of calcitonin is made in the human body by the thyroid gland, and we know that it is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. Salmon peptides—including calcitonin (sCT)—may join forces with salmon's omega-3 molecules to provide unique anti-inflammatory benefits for the joints

Eye Benefits

Omega-3 intake and consumption of omega-3 fish has been associated with decreased risk of two eye-related problems: macular degeneration and chronic dry eye. In the case of macular degeneration (a chronic eye problem in which material in the center of the retina on the back of the eyeball begins to deteriorate and cause loss of vision), two fish servings per week is the amount that has been shown to significantly decrease risk. For decreased risk of chronic dry eye, a somewhat higher amount of omega-3 fish intake (2-4 servings per week) was the minimum amount needed, with 5-6 weekly servings showing even greater reduction of risk.

Like brain studies on omega-3 fish intake, dry eye studies have started to look specifically at neuroprotectins made from DHA in salmon and other omega-3 fish. These omega-3 derived molecules may help prevent chronic dry eye by lowering background levels of inflammation in the eye.

Decreased Cancer Risk

Intake of fish rich in omega-3 fat is also associated with decreased risk for several types of cancer. These cancer types include colorectal cancer, prostate cancer, and breast cancer. Some of the strongest findings for decreased cancer risk following regular intake of omega-3 fish involve the blood cell or lymph cell-related cancers including leukemia, multiple myeloma, and non-Hodgkins lymphoma. Similar to cardiovascular studies, cancer risk studies typically begin to show measurable benefits when omega-3 fish are consumed at least once per week.

Benefits Related to Protein and Amino Acid Content

The outstanding omega-3 benefits of salmon are not this food's only claim to unique health support. One intriguing new area of health benefits for salmon involves the protein and amino acid content of this fish. Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. We've seen recent studies, for example, on salmon peptides and treatment of ulcerative colitis. We also have to wonder whether intake of salmon peptides may be related to the reduced risk of colorectal cancer that is associated with consumption of this food. One particular bioactive peptide called calcitonin has been of special interest in these salmon and amino acid studies. The human body makes its own human form of calcitonin (through a process which takes place in the thyroid gland), and we know that calcitonin is a key hormone for helping regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. As researchers learn more and more about salmon peptides—including calcitonin (sCT), and its relationship to human calcitonin—we expect to see more and more of salmon's potential.

Benefits Related to Selenium

Another nutrient concentrated in salmon worthy of special mention is selenium. In terms of absolute selenium amount, salmon ranks in our WHFoods top 10, and four ounces provide about 62% of the Daily Value (DV) for this mineral. Strong selenium intake is associated with decreased risk of joint inflammation, and also with prevention of certain types of cancer, including colorectal cancer. As an antioxidant nutrient, selenium has also been shown to be especially important in cardiovascular protection through maintenance of the molecule glutathione. Each of these selenium-related benefits overlaps with other spotlight areas for salmon as a health-supportive food.

Description

With exceptional nutritional value due to their rich concentration of omega-3 fatty acids, salmon is a favorite among fish lovers and enjoyed even by those who are not always fond of fish. Salmon are incredible fish sometimes traveling thousands of miles throughout their life cycle and within two to five years returning to the very location where they were born to spawn and die. The specific characteristics and life cycles of salmon vary with each species. (For example, king salmon has a life cycle of approximately 4-6 years, sockeye, 4-6 years, and silver 3-4 years.)

A good portion of salmon can be classified either as Pacific (Oncorhynchus genus) or Atlantic (Salmo genus) salmon, according to the ocean in which they are found. There is just one native species of Atlantic salmon (Salmo salar), while there are many species of Pacific salmon including chinook (or king), sockeye (or red), coho (or silver), pink, and chum. Norwegian salmon, a popular type of salmon often offered on restaurant menus, is actually Atlantic salmon that is farm-raised in Norway. The flesh of salmon ranges in color from pink to red to orange with some varieties richer in important omega-3 fatty acids than others. For example, chinook and sockeye are fattier fish than pink and chum and contain great amounts of healthy omega-3 fatty acids.

The native habitats of Atlantic and Pacific salmon as described above no longer characterize most of salmon consumed in the United States or in many other countries. Farmed salmon now accounts for about 80% of all salmon consumed worldwide, making wild-caught salmon less common in the marketplace. Among wild-caught salmon, there have also become major differences (and varying differences) in habitat quality, making it more difficult to depend on "native habitats" as an indicator of salmon quality.

History

People have been enjoying salmon as a food ever since this beautiful fish appeared in the Earth's waters. Like other fish, in addition to being consumed in fresh form, preservation techniques such as smoking or salting were used to preserve the salmon. Smoked salmon is still considered traditional fare in many cuisines throughout the world.

Since 1980, global salmon production has increased over 400% in volume, with over 2,400,000 metric tons of salmon being produced in 2004 compared with less than 600,000 metric tons in 1980. Most of this increase has come from production of farmed salmon. (The amount of farmed salmon in today's marketplace is more than 1,000,000 metric tons greater than it was in 1980.) Farmed salmon now accounts for more than 80% of the world's salmon supply. Within this changing salmon marketplace, North American wild salmon, which used to account for about half of the world's wild salmon supply, now only accounts for about 15%. The farming of salmon has increased dramatically in Europe, and Japan and Russia each currently farm about 500,000 tons of salmon.

How to Select and Store

Salmon is sold in many different forms. Fresh salmon is available whole or in steak or fillet form. Salmon is also available frozen, canned, dried or smoked.

With respect to salmon quality, we have been impressed with the work of the Monterey Bay Aquarium in Monterey, California. Their website Monterey Bay Seafood Watch is a great place to get up-to-date recommendations for choosing high-quality salmon (and many other seafoods). Also available is their Seafood Watch App.

Just as with any seafood, it is best to purchase salmon from a store that has a good reputation for having a fresh supply of fish. Get to know a fishmonger (person who sells the fish) at your grocery store, so you can have a trusted resource from whom you can purchase your fish.

Fresh whole salmon should be displayed buried in ice, while fillets and steaks should be placed on top of the ice. If you are purchasing a whole fish and want to eat the skin, have the salmon scaled.

Smell is a good indicator of freshness. Since a slightly "off" smell cannot be detected through plastic, if you have the option, purchase displayed fish as opposed to pieces that are prepackaged. Once the fishmonger wraps and hands you the fish that you have selected, smell it through the paper wrapping and return it if it does not smell right.

While smoked salmon is popular, we don't believe it to be as healthful as fresh or canned salmon. That's because in addition to having less omega-3s than non-smoked fish, smoked fish may contain toxic substances called polycyclic aromatic hydrocarbons (PAHs). For more on this subject, please see this Q+A.

When storing all types of seafood, including salmon, it is important to keep it cold since fish is very sensitive to temperature. Therefore, after purchasing salmon or other fish, make sure to return it to a refrigerator as soon as possible. If the fish is going to accompany you during a day full of errands, keep a cooler in the car where you can place the salmon to make sure it stays cold and does not spoil.

The temperature of most refrigerators is slightly warmer than ideal for storing fish. Therefore, to ensure maximum freshness and quality, it is important to use special storage methods to create the optimal temperature for holding the fish. One of the easiest ways to do this is to place salmon, which has been well wrapped, in a baking dish filled with ice. The baking dish and fish should then be placed on the bottom shelf of the refrigerator, which is its coolest area. Replenish ice one or two times per day.

The length of time that salmon can stay fresh stored this way depends upon how fresh it is, i.e. when it was caught. Fish that was caught the day before you purchased it can be stored for about four days, while fish that was caught the week before can only be stored for about one or two days.

You can extend the shelf life of salmon by freezing it. To do so, wrap it well in plastic and place it in the coldest part of the freezer where it will keep for about two to three weeks.

Tips for Preparing and Cooking

Tips for Preparing Salmon

Try to buy a whole salmon side or filet that is from the thickest part of the fish. With regard to whether you should remove the skin or not, we have a detailed Q+A here that addresses this question.

The Healthiest Way of Cooking Salmon

The best ways to cook salmon is by using methods that will keep it moist and tender. Salmon can be easily overcooked and become dry, so be sure to watch your cooking times.

One of our favorite ways to prepare salmon is using our "Quick Broil" method. Preheat the broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. Place salmon on hot pan and broil for 7-10 minutes, depending on thickness. You do not need to turn the salmon. (See our Quick Broiled Salmon with Ginger Mint Salsa recipe for details on how to prepare "Quick Broiled" salmon.)

While grilled salmon tastes great, make sure it does not burn. It is best to grill salmon on an area without a direct flame. Extra care should be taken when grilling, as burning can damage nutrients and create free radicals that can be harmful to your health.

How to Enjoy

A Few Quick Serving Ideas

• Combine left-over cold salmon with greens and vegetables for a delicious salad.
• Serve seared, or broiled salmon over whole wheat pasta. Top with a sauce made with olive oil, dill weed, lemon peel, scallions and black pepper. Look for our healthy methods of Stovetop Searing and Quick Broiling.
• Quick Broil salmon and top with a honey mustard sauce.

WHFoods Recipes That Feature Salmon

• Salmon, Cucumber, Dill Salad
• 15-Minute Braised Fennel Salmon
• 15-Minute Salmon with Mint Salsa
• Steamed Salmon and Asparagus with Mustard Dill Sauce
• 15-Minute Salmon with Tomato Salsa
• Braised Salmon with Leeks
• Quick Broiled Salmon with Ginger Mint Salsa
• Salmon in Citrus Sauce
• Salmon with Cucumber Chili Salad
• Salmon with Dill Sauce
• Salmon with Mustard
• Salmon with Mustard and Ginger
• Southwestern Salmon & Black Beans

Individual Concerns

Since 1946, the U.S. Department of Commerce, through its National Ocean and Atmospheric Administration (NOAA), operates the National Marine Fisheries Service and its Seafood Inspection Program (SIP). In addition, under the Seafood Hazard Analysis and Critical Control Point (HACCP) Regulation, the U.S. Food and Drug Administration is charged with the responsible of inspecting fish processing facilities in the U.S. However, since participation in SIP is voluntary, many fish are brought into the U.S. from other countries, and the HACCP fish processing inspection service only has the funding and manpower to inspect approximately 1% of fish products imported into the U.S., many consumers have become concerned about the safety of their fish, including their salmon. Given widespread contamination of marine habitats worldwide, this concern makes sense to us. We encourage consumers of fish to take special care in choosing all fish, including salmon. "Special care" might mean asking more questions to a local fish purveyor or taking extra time to locate high-quality fish. As described earlier in this profile, we recommend a visit to The Monterey Bay Seafood Watch for detailed information on salmon quality. You may also want to consider using their Seafood Watch App.

Nutritional Profile

The unique protein and amino acid composition of salmon is often overlooked in its nutritional profile. Salmon contains short protein molecules called peptides that have been shown to be bioactive and may have important anti-inflammatory properties. Salmon also provides important amounts of the antioxidant amino acid taurine. The unique protein and amino acid composition of salmon is often overlooked in its nutritional profile. Salmon contains short protein molecules called peptides that have been shown to be bioactive and may have important anti-inflammatory properties. Salmon also provides important amounts of the antioxidant amino acid taurine. Salmon is an excellent source of vitamin B12, vitamin D and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus and vitamin B6. It is also a good source of choline, pantothenic acid, biotin and potassium.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Salmon. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Salmon, wild Coho, broiled (Note: "--" indicates data unavailable)
4.00 oz (113.40 g)	GI: very low
BASIC MACRONUTRIENTS AND CALORIES
nutrient	amount	DRI/DV (%)
Protein	26.59 g	53
Carbohydrates	0.00 g	0
Fat - total	4.88 g	6
Dietary Fiber	0.00 g	0
Calories	157.62	9
MACRONUTRIENT AND CALORIE DETAIL
nutrient	amount	DRI/DV (%)
Carbohydrate:
Starch	0.00 g
Total Sugars	0.00 g
Monosaccharides	0.00 g
Fructose	0.00 g
Glucose	0.00 g
Galactose	0.00 g
Disaccharides	0.00 g
Lactose	0.00 g
Maltose	0.00 g
Sucrose	0.00 g
Soluble Fiber	0.00 g
Insoluble Fiber	0.00 g
Other Carbohydrates	0.00 g
Fat:
Monounsaturated Fat	1.79 g
Polyunsaturated Fat	1.44 g
Saturated Fat	1.20 g
Trans Fat	-- g
Calories from Fat	43.89
Calories from Saturated Fat	10.76
Calories from Trans Fat	--
Cholesterol	62.37 mg
Water	81.08 g
MICRONUTRIENTS
nutrient	amount	DRI/DV (%)
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1	0.09 mg	8
Vitamin B2	0.16 mg	12
Vitamin B3	9.02 mg	56
Vitamin B3 (Niacin Equivalents)	13.99 mg
Vitamin B6	0.64 mg	38
Vitamin B12	5.67 mcg	236
Biotin	4.54 mcg	15
Choline	81.65 mg	19
Folate	14.74 mcg	4
Folate (DFE)	14.74 mcg
Folate (food)	14.74 mcg
Pantothenic Acid	0.92 mg	18
Vitamin C	1.59 mg	2
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)	191.64 IU
Vitamin A mcg Retinol Activity Equivalents (RAE)	57.83 mcg (RAE)	6
Vitamin A mcg Retinol Equivalents (RE)	0.00 mcg (RE)
Retinol mcg Retinol Equivalents (RE)	57.83 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)	57.83 mcg (RE)
Alpha-Carotene	0.00 mcg
Beta-Carotene	0.00 mcg
Beta-Carotene Equivalents	0.00 mcg
Cryptoxanthin	0.00 mcg
Lutein and Zeaxanthin	0.00 mcg
Lycopene	0.00 mcg
Vitamin D
Vitamin D International Units (IU)	511.43 IU	128
Vitamin D mcg	12.81 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)	1.04 mg (ATE)	7
Vitamin E International Units (IU)	1.55 IU
Vitamin E mg	1.04 mg
Vitamin K	0.11 mcg	0
Minerals
nutrient	amount	DRI/DV (%)
Boron	-- mcg
Calcium	51.03 mg	5
Chloride	-- mg
Chromium	-- mcg	--
Copper	0.08 mg	9
Fluoride	-- mg	--
Iodine	32.00 mcg	21
Iron	0.69 mg	4
Magnesium	37.42 mg	9
Manganese	0.02 mg	1
Molybdenum	3.86 mcg	9
Phosphorus	365.14 mg	52
Potassium	492.15 mg	10
Selenium	43.09 mcg	78
Sodium	65.77 mg	4
Zinc	0.64 mg	6
INDIVIDUAL FATTY ACIDS
nutrient	amount	DRI/DV (%)
Omega-3 Fatty Acids	1.32 g	55
Omega-6 Fatty Acids	0.09 g
Monounsaturated Fats
14:1 Myristoleic	-- g
15:1 Pentadecenoic	-- g
16:1 Palmitol	0.31 g
17:1 Heptadecenoic	-- g
18:1 Oleic	0.98 g
20:1 Eicosenoic	0.31 g
22:1 Erucic	0.17 g
24:1 Nervonic	-- g
Polyunsaturated Fatty Acids
18:2 Linoleic	0.06 g
18:2 Conjugated Linoleic (CLA)	-- g
18:3 Linolenic	0.06 g
18:4 Stearidonic	0.06 g
20:3 Eicosatrienoic	-- g
20:4 Arachidonic	0.02 g
20:5 Eicosapentaenoic (EPA)	0.45 g
22:5 Docosapentaenoic (DPA)	-- g
22:6 Docosahexaenoic (DHA)	0.75 g
Saturated Fatty Acids
4:0 Butyric	-- g
6:0 Caproic	-- g
8:0 Caprylic	-- g
10:0 Capric	-- g
12:0 Lauric	-- g
14:0 Myristic	0.17 g
15:0 Pentadecanoic	-- g
16:0 Palmitic	0.77 g
17:0 Margaric	-- g
18:0 Stearic	0.18 g
20:0 Arachidic	-- g
22:0 Behenate	-- g
24:0 Lignoceric	-- g
INDIVIDUAL AMINO ACIDS
nutrient	amount	DRI/DV (%)
Alanine	1.61 g
Arginine	1.59 g
Aspartic Acid	2.72 g
Cysteine	0.28 g
Glutamic Acid	3.97 g
Glycine	1.28 g
Histidine	0.78 g
Isoleucine	1.23 g
Leucine	2.16 g
Lysine	2.44 g
Methionine	0.79 g
Phenylalanine	1.04 g
Proline	0.94 g
Serine	1.09 g
Threonine	1.17 g
Tryptophan	0.30 g
Tyrosine	0.90 g
Valine	1.37 g
OTHER COMPONENTS
nutrient	amount	DRI/DV (%)
Ash	1.47 g
Organic Acids (Total)	0.00 g
Acetic Acid	0.00 g
Citric Acid	0.00 g
Lactic Acid	0.00 g
Malic Acid	0.00 g
Taurine	-- g
Sugar Alcohols (Total)	0.00 g
Glycerol	0.00 g
Inositol	0.00 g
Mannitol	0.00 g
Sorbitol	0.00 g
Xylitol	0.00 g
Artificial Sweeteners (Total)	-- mg
Aspartame	-- mg
Saccharin	-- mg
Alcohol	0.00 g
Caffeine	0.00 mg
Note: The nutrient profiles provided in this website are derived from The Food Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among the 50,000+ food items in the master database and 163 nutritional components per item, specific nutrient values were frequently missing from any particular food item. We chose the designation "--" to represent those nutrients for which no value was included in this version of the database.

References

• Arita M, Bianchini F, Aliberti J, Sher A, Chiang N, Hong S, Yang R, Petasis NA, Serhan CN. Stereochemical assignment, antiinflammatory properties, and receptor for the omega-3 lipid mediator resolvin E1. J Exp Med. 2005 Mar 7;201(5):713-22. 2005. PMID:15753205.
• Beydoun MA, Kaufman JS, Satia JA, Rosamond W, Folsom AR. Plasma n-3 fatty acids and the risk of cognitive decline in older adults: the Atherosclerosis Risk in Communities Study. Am J Clin Nutr. 2007 Apr;85(4):1103-11. 2007. PMID:17413112.
• Chrysohoou C, Panagiotakos DB, Pitsavos C, Skoumas J, Krinos X, Chloptsios Y, Nikolaou V, Stefanadis C. Long-term fish consumption is associated with protection against arrhythmia in healthy persons in a Mediterranean region--the ATTICA study. Am J Clin Nutr. 2007 May;85(5):1385-91. 2007. PMID:17490977.
• Chua B, Flood V, Rochtchina E, Wang JJ, Smith W, Mitchell P. Dietary fatty acids and the 5-year incidence of age-related maculopathy. Arch Ophthalmol. 2006 Jul;124(7):981-6. 2006. PMID:16832023.
• Connor W. Will the dietary intake of fish prevent atherosclerosis in diabetic women. <. Am J Clin Nutr. 2004 Sep;80(3):626-32. 2004. PMID:15321789.
• Connor WE, Connor SL. The importance of fish and docosahexaenoic acid in Alzheimer disease. Am J Clin Nutr. 2007 Apr;85(4):929-30. 2007. PMID:17413088.
• Cullon DL, Yunkerr MB, Alleyne C et al. Persistent organic pollutants in Chinook salmon (Oncorhynchus tshawytscha): implications for resident killer whales of British Columbia and adjacent waters. Environmental Toxicology and Chemistry. Oxford: Jan 2009. Vol. 28, Iss. 1; p. 148-161. 2009.
• Elvevoll EO, Barstad H, Breimo ES, Brox J, Eilertsen KE, Lund T, Olsen JO, Osterud B. Enhanced incorporation of n-3 fatty acids from fish compared with fish oils. Lipids. 2006 Dec;41(12):1109-14. 2006. PMID:17269556.
• Erkkila A, Lichtenstein A, Mozaffarian D, Herrington D. Fish intake is associated with a reduced progression of coronary artery atherosclerosis in postmenopausal women with coronary artery disease. Am J Clin Nutr , Sept. 2004; (80(3):626-32. 2004. PMID:15321802.
• Foran JA, Carpenter DO, Hamilton MC et al. Risk-based consumption advice for farmed Atlantic and wild Pacific salmon contaminated with dioxins and dioxin-like compounds. Environ Health Perspect 2005, 113(5):552—556. 2005.
• Fritschi L, Ambrosini GL, Kliewer EV, Johnson KC; Canadian Cancer Registries Epidemiologic Research Group. Dietary fish intake and risk of leukaemia, multiple myeloma, and non-Hodgkin lymphoma. Cancer Epidemiol Biomarkers Prev. 2004 Apr;13(4):532-7. 2004. PMID:15066916.
• Ginsberg GL and Toal BF. Quantitative approach for incorporating methylmercury risks and omega-3 fatty acid benefits in developing species-specific fish consumption advice. Environ Health Perspect. 2009 Feb;117(2):267-75. Epub 2008 Sep 3. 2009.
• Green KN, Martinez-Coria H, Khashwji H, Hall EB, Yurko-Mauro KA, Ellis L, Laferla FM. Dietary Docosahexaenoic Acid and Docosapentaenoic Acid Ameliorate Amyloid-{beta} and Tau Pathology via a Mechanism Involving Presenilin 1 Levels. J Neurosci. 2007 Apr 18;27(16):4385-95. 2007. PMID:17442823.
• Grimstad T, Berge RK, Bohov P et al. Salmon diet in patients with active ulcerative colitis reduced the simple clinical colitis activity index and increased the anti-inflammatory fatty acid index--a pilot study. Scand J Clin Lab Invest. 2011 Feb;71(1):68-73. Epub 2010 Dec 8. 2011.
• Halpern T, Paulson N, Hatch J. Chinook Salmon. http://www.gen.umn.edu/research/fish/. 0.
• Hamilton MC, Hites RA, Schwager SJ et al. . Lipid composition and contaminants in farmed and wild salmon. Environ Sci Technol. 2005, Nov 15; 39(22):8622-9. 2005.
• Harris WS, Pottala JV, Sands SA, et al. Comparison of the effects of fish and fish-oil capsules on the n 3 fatty acid content of blood cells and plasma phospholipids. Am J Clin Nutr. 2007 Dec;86(6):1621-5. 2007. PMID:18065578.
• He K, Song Y, Daviglus ML, Liu K, Van Horn L, Dyer AR, Goldbourt U, Greenland P. Fish consumption and incidence of stroke: a meta-analysis of cohort studies. Stroke. 2004 Jul;35(7):1538-42. 2004. PMID:15155968.
• Hedelin M, Chang ET, Wiklund F, Bellocco R, Klint A, Adolfsson J, Shahedi K, Xu J, Adami HO, Gronberg H, Balter KA. Association of frequent consumption of fatty fish with prostate cancer risk is modified by COX-2 polymorphism. Int J Cancer. 2006 Oct 25; [Epub ahead of print] . 2006. PMID:17066444.
• Holguin F, Tellez-Rojo MM, Lazo M, Mannino D, Schwartz J, Hernandez M, Romieu I. Cardiac autonomic changes associated with fish oil vs soy oil supplementation in the elderly. Chest. 2005 Apr;127(4):1102-7. 2005. PMID:15821181.
• Iribarren C, Markovitz JH, Jacobs DR, Schreiner PJ, Daviglus M, Hibbeln JR. Dietary intake of n-3, n-6 fatty acids and fish: Relationship with hostility in young adults-the CARDIA study. Eur J Clin Nutr. 2004 Jan;58(1):24-31. 2004.
• Johnson LL, Ylitalo GM, Arkoosh MR et al. Contaminant exposure in outmigrant juvenile salmon from Pacific Northwest estuaries of the United States. Environ Monit Assess. 2007 Jan;124(1-3):167-94. Epub 2006 Sep 7. 2007.
• Kalmijn S, van Boxtel MP, Ocke M, Verschuren WM, Kromhout D, Launer LJ. Dietary intake of fatty aids and fish in relation to cognitive performance at middle age. Neurology. 2004 Jan 27;62(2):275-80. 2004. PMID:14745067.
• Karsdal MA, Byrjalsen I, Bay-Jensen AC et al. Biochemical markers identify influences on bone and cartilage degradation in osteoarthritis - the effect of sex, Kellgren-Lawrence (KL) score, Body Mass Index (BMI), oral salmon calcitonin (sCT) treat. BMC Musculoskeletal Disorders Year: 2010 Vol: 11 Issue: 1 Pages/record No.: 125. 2010.
• Kiecolt-Glaser JK, Belury MA, Porter K, Beversdorf DQ, Lemeshow S, Glaser R. Depressive Symptoms, omega-6:omega-3 Fatty Acids, and Inflammation in Older Adults. Psychosom Med. 2007 Mar 30; [Epub ahead of print]. 2007. PMID:17401057.
• Knapp G, Roheim C and Anderson J. The Great Salmon Run. Institute of Social and Economic Research (ISER) at the University of Alaska. Anchorage, AK. 2007. 2007.
• Kratz M, Swarbrick MM, Callahan HS et al. Effect of dietary n—3 polyunsaturated fatty acids on plasma total and high-molecular-weight adiponectin concentrations in overweight to moderately obese men and women. Am J Clin Nutr. 2008 February; 87(2): 347-353. 2008.
• Mahaffey KR, Clickner RP and Jeffries RA. Methylmercury and omega-3 fatty acids: co-occurrence of dietary sources with emphasis on fish and shellfish. Environ Res. 2008 May;107(1):20-9. Epub 2007 Nov 8. 2008.
• Mazza M, Pomponi M, Janiri L, Bria P, Mazza S. Omega-3 fatty acids and antioxidants in neurological and psychiatric diseases: an overview. Prog Neuropsychopharmacol Biol Psychiatry. 2007 Jan 30;31(1):12-26. Epub 2006 Aug 28. 2007. PMID:16938373.
• McLennan PL, Owen AJ, Slee EL et al. Myocardial function, ischaemia and n-3 polyunsaturated fatty acids: a membrane basis. J Cardiovasc Med (Hagerstown). 2007 Sep;8 Suppl 1:S15-8. 2007.
• Middaugh JP, Arnold SM and Verbrugge LA. Risk-Based Consumption of Dioxin-Contaminated Farmed Salmon. Environ Health Perspect. 2005 October; 113(10): A655-A656. 2005.
• Miljanovic B, Trivedi KA, Dana MR, Gilbard JP, Buring JE, Schaumberg DA. Relation between dietary n-3 and n-6 fatty acids and clinically diagnosed dry eye syndrome in women. Am J Clin Nutr. 2005 Oct;82(4):887-93. 2005. PMID:16210721.
• Mitsui T, Sashinami H, Sato F et al. Salmon cartilage proteoglycan suppresses mouse experimental colitis through induction of Foxp3+ regulatory T cells. Biochem Biophys Res Commun. 2010 Nov 12;402(2):209-15. Epub 2010 Oct 20. 2010.
• Moore CS, Bryant SP, Mishra GD, Krebs JD, Browning LM, Miller GJ, Jebb SA. Oily fish reduces plasma triacylglycerols: a primary prevention study in overweight men and women. Nutrition. 2006 Oct;22(10):1012-24. 2006. PMID:17027436.
• Mozaffarian D, Gottdiener JS, Siscovick DS. Intake of tuna or other broiled or baked fish versus fried fish and cardiac structure, function, and hemodynamics. Am J Cardiol. 2006 Jan 15;97(2):216-22. 2006. PMID:16442366.
• Mozaffarian D, Prineas RJ, Stein PK, Siscovick DS. Dietary fish and n-3 fatty acid intake and cardiac electrocardiographic parameters in humans. J Am Coll Cardiol. 2006 Aug 1;48(3):478-84. 2006. PMID:16875972.
• Mozaffarian D, Psaty BM, Rimm EB, Lemaitre RN, Burke GL, Lyles MF, Lefkowitz D, Siscovick DS. Fish intake and risk of incident atrial fibrillation. Circulation. 2004 Jul 27;110(4):368-73. 2004. PMID:15262826.
• Nurk E, Drevon CA, Refsum H, et al. Cognitive performance among the elderly and dietary fish intake: the Hordaland Health Study. Am J Clin Nutr. 2007 Nov;86(5):1470-8. 2007. PMID:17991661.
• Parra D, Bandarra NM, Kiely M et al. Impact of fish intake on oxidative stress when included into a moderate energy-restricted program to treat obesity. Eur J Nutr. 2007 Dec;46(8):460-7. Epub 2007 Nov 17. 2007.
• Paulo MC, Andrade AM, Andrade ML et al. Influence of n-3 polyunsaturated fatty acids on soluble cellular adhesion molecules as biomarkers of cardiovascular risk in young healthy subjects. Nutr Metab Cardiovasc Dis. 2008 Dec;18(10):664-70. Epub 2008 Apr 16. 2008.
• Pilon G, Ruzzin J, Rioux LE et al. Differential effects of various fish proteins in altering body weight, adiposity, inflammatory status, and insulin sensitivity in high-fat-fed rats. Metabolism. 2011 Feb 7. [Epub ahead of print]. 2011.
• Ruzzin J, Pepersen R, Meugnier E et al. Persistent Organic Pollutant Exposure Leads to Insulin Resistance Syndrome. Environmental Health Perspectives. Research Triangle Park: Apr 2010. Vol. 118, Iss. 4; p. 465-471. 2010.
• Schaefer EJ, Bongard V, Beiser AS, Lamon-Fava S, Robins SJ, Au R, Tucker KL, Kyle DJ, Wilson PW, Wolf PA. Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham Heart Study. Arch Neurol. 2006 Nov;63(11):1545-50. 2006. PMID:17101822.
• Seddon JM, George S, Rosner B. Cigarette smoking, fish consumption, omega-3 fatty acid intake, and associations with age-related macular degeneration: the US Twin Study of Age-Related Macular Degeneration. Arch Ophthalmol. 2006 Jul;124(7):995-1001. 2006. PMID:16832023.
• Smith KL and Guentzel JL. Mercury concentrations and omega-3 fatty acids in fish and shrimp: Preferential consumption for maximum health benefits. Mar Pollut Bull. 2010 Sep;60(9):1615-8. Epub 2010 Jul 14. 2010.
• Sondergaard BC, Madsen SH, Segovia-Silvestre T et al. Investigation of the direct effects of salmon calcitonin on human osteoarthritic chondrocytes. BMC Musculoskeletal Disorders 2010, 11:62 (5 April 2010). 2010.
• Steffen LM, Folsom AR, Cushman M, Jacobs DR Jr, Rosamond WD. Greater Fish, Fruit, and Vegetable Intakes Are Related to Lower Incidence of Venous Thromboembolism. The Longitudinal Investigation of Thromboembolism Etiology. Circulation. 2006 Dec 18; [Epub ahead of print] . 2006. PMID:17179018.
• Storey A, McArdle F, Friedmann PS, Jackson MJ, Rhodes LE. Eicosapentaenoic acid and docosahexaenoic acid reduce UVB- and TNF-alpha-induced IL-8 secretion in keratinocytes and UVB-induced IL-8 in fibroblasts. J Invest Dermatol. 2005 Jan;124(1):248-55. 2005. PMID:15654981.
• Strange CJ. Troubling Waters. Bioscience. Washington: Dec 2008. Vol. 58, Iss. 11; p. 1008-1013. 2008.
• Tabak C, Wijga AH, de Meer G, Janssen NA, Brunekreef B, Smit HA. Diet and asthma in Dutch school children (ISAAC-2). Thorax. 2006 Dec;61(12):1048-53. Epub 2005 Oct 21. 2006. PMID:16244092.
• Theodoratou E, McNeill G, Cetnarskyj R, Farrington SM, Tenesa A, Barnetson R, Porteous M, Dunlop M, Campbell H. Dietary Fatty acids and colorectal cancer: a case-control study. Am J Epidemiol. 2007 Jul 15;166(2):181-95. Epub 2007 May 9. 2007. PMID:17493949.
• Ueshima H, Stamler J, Elliott P, Chan Q, Brown IJ, Carnethon MR, Daviglus ML, He K, Moag-Stahlberg A, Rodriguez BL, Steffen LM, Van Horn L, Yarnell J, Zhou B. Food Omega-3 Fatty Acid Intake of Individuals (Total, Linolenic Acid, Long-Chain) and Their Blood Pressure. INTERMAP Study. Hypertension. 2007 Jun 4; [Epub ahead of print] . 2007. PMID:17548718.
• van Gelder BM, Tijhuis M, Kalmijn S, Kromhout D. Fish consumption, n-3 fatty acids, and subsequent 5-y cognitive decline in elderly men: the Zutphen Elderly Study. Am J Clin Nutr. 2007 Apr;85(4):1142-7. 2007. PMID:17413117.
• Wolk A, Larsson SC, Johansson JE, Ekman P. Long-term fatty fish consumption and renal cell carcinoma incidence in women. JAMA. 2006 Sep 20;296(11):1371-6. 2006. PMID:16985229.
• Wu M, Harvey KA, Ruzmetov N, Welch ZR, Sech L, Jackson K, Stillwell W, Zaloga GP, Siddiqui RA. Omega-3 polyunsaturated fatty acids attenuate breast cancer growth through activation of a neutral sphingomyelinase-mediated pathway. Int J Cancer. 2005 Nov 10;117(3):340-8. 2005. PMID:15900589.
• Zhang J, Wang C, Li L et al. Inclusion of Atlantic salmon in the Chinese diet reduces cardiovascular disease risk markers in dyslipidemic adult men. Nutr Res. 2010 Jul;30(7):447-54. 2010.
• Zhu CF, Peng HB, Liu GQ et al. Beneficial effects of oligopeptides from marine salmon skin in a rat model of type 2 diabetes. Nutrition. 2010 Oct;26(10):1014-20. Epub 2010 Jun 11. 2010.