Salmon
A fatty fish loaded with EPA and DHA omega-3s, among the most well-researched compounds for heart and brain health.
Brain
Heart Health
Recovery
Salmon is rich in omega-3 fatty acids, high-quality protein, B vitamins, and selenium. These nutrients support brain, heart, and joint health. Enjoy salmon grilled, baked, or in sushi for maximum benefits.
Salmon
Per
3 oz cooked (85g)
Calories
175
Vitamin K
0%
Vitamin A
1%
Vitamin C
4%
Vitamin B12
113%
Vitamin D
47%
Iron
2%
Magnesium
6%
Potassium
7%
Calcium
1%
Fiber
0g
Nutrition Highlights
EPA/DHA omega-3s, vitamin D, B12, protein
Fuhrman ANDI chart, grouped with mahi-mahi, cooked, 4 oz
Nutrition Density Score (ANDI Score)
39
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Bake or pan-sear at moderate heat rather than charring — high, prolonged heat degrades omega-3 fats faster than gentle cooking.
Absorption Boost
Leafy greens — omega-3s and vitamin D pair well with greens' vitamin K and calcium for overall cardiovascular support
Turmeric — some evidence it complements omega-3's anti-inflammatory pathways
Use Caution If
You take blood thinners — high omega-3 intake can mildly affect clotting at high doses
You're pregnant — choose lower-mercury varieties and stay within recommended weekly servings
Storage
Refrigerate and use within 1–2 days, or freeze immediately; previously frozen fish should be thawed in the fridge, not at room temperature.
Biomarkers to Track
Subjective
(Daily)
Mood and mental clarity
Joint comfort
Objective
(Quarterly)
Omega-3 index
Triglycerides