The flagship omega-3 food. Two servings of salmon a week roughly meets the EPA/DHA intake associated with lower cardiovascular risk in major cohort studies — plus rare dietary vitamin D.
Meat & Poultry
Chicken Breast
165 kcal31 g protein
FOOD PROFILE
Salmon (Atlantic)
206kcalCalories
22.1gProtein
0gCarbs
12.4gFat
0gFiber
What the research says
Marine n−3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer (VITAL)
Omega-3 supplementation reduced heart attack risk, with the strongest benefit among participants who rarely ate fish — supporting food-first omega-3 intake.
Read the study →
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
206
| Total Fat | 12.4 g |
|---|---|
| Saturated Fat | 2.5 g |
| Sodium | 61 mg |
| Potassium | 384 mg |
| Total Carbohydrate | 0 g |
| Dietary Fiber | 0 g |
| Total Sugars | 0 g |
| Protein | 22.1 g |
Omega-3 EPA & DHA (~2 g), vitamin D, B12, selenium (cooked)
Source: USDA FoodData Central (approx.)