Salmon

Key numbers

Nutrient density

92/100

Per calorie, across the whole database

Typical price

$12.99

per lb · no organic version stocked

Servings a week

1.8

Per person, at typical purchase volume

What to look at instead

Pesticide residue monitoring does not apply to salmon the way it does to fresh produce. These are the measures that actually decide the purchase.

Omega-3 (EPA+DHA)

~1.8 g

Per 4 oz; two servings a week meets most dietary guidance

Mercury

Low

FDA/EPA list salmon in the "Best Choices" category — 2–3 servings a week

USDA organic seafood

Not available

No USDA organic standard exists for fish; imported "organic" salmon is certified under EU or other rules.

Wild vs farmed

Different, not better

Wild is leaner with more variable omega-3; farmed is fattier with consistently high omega-3. Both are sound choices.

Nutrition

Per 4 oz cooked (113 g).

• Omega-3 EPA+DHA ~1.8 g
• Vitamin D 71% DV
• Vitamin B12 127% DV

Buying and storing

• ◆Frozen-at-sea salmon is often fresher than the "fresh" case, which is usually previously frozen fish that has been thawed for display.
• ◆If price is the barrier, canned pink salmon delivers the same omega-3 category at roughly a third the cost per gram.

Common questions