Fish, salmon, Atlantic, wild, raw
FDC 173686oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · -9 vs Fish & seafood medianWild Atlantic salmon posts a Nutrient Density Score of 66 of 100, a Good band placing that ranks 43 of 60 in Fish & seafood, a lower rung than its reputation might suggest. Protein is the clear standout at 40% DV, with potassium adding a smaller 10% DV, but the category's median score of 75 shows plenty of seafood outranks it here.
A typical 3 ounce raw portion, 85 g, pan-sears or bakes in minutes, and its natural fat content, 6.34 g per 100 g, is part of what makes it flake so easily at the table. Sodium runs low at 44 mg per 100 g with nothing flagged as limiting, though shoppers chasing a higher score might also look at Spanish mackerel or pink salmon.
See how this score is calculated, build a plate around fish, salmon, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | 7% |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.98 g | 5% |
| Cholesterol | 55 mg | 18% |
| Sodium | 44 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 20 g | 40% |
| Potassium | 490 mg | 10% |
| Calcium | 12 mg | 1% |
| Iron | 0.8 mg | 4% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 12 µg | 1% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | 6% |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.83 g | 4% |
| Cholesterol | 47 mg | 16% |
| Sodium | 37 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 17 g | 34% |
| Potassium | 417 mg | 9% |
| Calcium | 10 mg | 1% |
| Iron | 0.68 mg | 4% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 10 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 173686Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)Density 67 vs 66Fish, mackerel, spanish, rawDensity 68 vs 66Fish, salmon, pink, rawDensity 70 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Raw wild Atlantic salmon is the fish most associated with sashimi, poke bowls, and crudo, prized for its rich pink-orange flesh and smooth, buttery texture. When cooked it is equally at home grilled, pan-seared, baked, or smoked, and its flavor pairs naturally with citrus, dill, capers, soy sauce, and ginger. The flesh separates into large, moist flakes when cooked properly, which is part of why it works in everything from simple weeknight fillets to composed restaurant plates.
If eating it raw, buy fish labeled sushi-grade, keep it well chilled on ice, and use it the same day. For any preparation, look for firm flesh and a clean, oceanic smell rather than a strong fishy odor, and store it in the coldest part of the fridge or freeze it if it will not be used within a day or two. At only 142 calories per 100 grams raw, it delivers 19.8 grams of protein (40% DV) along with some potassium (10% DV), making it a lean centerpiece for a simple grilled or seared dinner.
Frequently asked questions about fish, salmon
How many calories are in raw Atlantic salmon?
Raw wild Atlantic salmon has 142 calories per 100 grams, or about 121 calories in a typical 85-gram serving.
Is salmon a good source of protein?
Yes, it provides 19.8 grams of protein per 100 grams, which is 40% of the Daily Value.
How should raw salmon be stored before cooking?
Keep it well chilled in the coldest part of the fridge and use it within a day or two, or freeze it if it won't be cooked soon; for raw preparations like sashimi, buy fish labeled sushi-grade.