Seafood is full of healthy protein that improves heart health, brain function, bone strength and more. Find out how.

The most important effects that seafood has on your body are a healthy heart, a strong skeleton and an effective brain.

Nutrition facts

Nutrition value per 100 g of boneless salmon

Energy 757 kJ
181 kcal
Protein 18.4 g
of which
- Saturated fat 2.6 g
- Monounsaturated fat 5 g
- Polyunsaturated fat 3.28 g
of which
- Omega 3 (n-3) 2.25 g
- Omega 6 (n-6) 0.52 g
Cholesterol 70 mg
Carbohydrates 0 g
Thiamine 0.23 mg
Ribloflavin 0.1 mg
Niacin 9.2 g
B6 1 mg
Folate 26 μg
B12 6.2 μg
A 30 μg
D 12.5 μg
E 1.3 mg
Calcium 20 mg
Phosphorus 200 mg
Iron 0.8 mg
Magnesium 24 mg
Potassium 330 mg
Zinc 0.4 mg
Selenium 26 μg
Marit Bjørgen
Norwegian seafood is an important part of the diet that lets me perform at my very best. After I started eating seafood at least three times a week, I began to perform better, I rested better and I stayed healthier. And trout is one of my favourite types of fish!

Marit Bjørgen

The world's greatest cross-country skier

Supercharge your whole body

Frequently asked questions

Who in Norway monitors the content of undesirable substances in salmon and trout?

The Norwegian Food Safety Authority and FIDES (the National Institute of Nutrition and Seafood Research) take samples and analyse them. The fish farming industry in Norway is subject to strict regulation.

Does farmed salmon contain more heavy metals than wild salmon?

No. Farmed salmon today contains less toxic pollutants than wild salmon. That is because farmed salmon are feeded by a documented and controlled feed. Undesirable substances as PCBs, dioxins and heavy metals in salmon fillets have been monitored for more than a decade. The content is far below proscribed limits.

Does farmed salmon contain hazardous pharmaceutical residues?

No. No residues from illegal drugs or legally used pharmaceuticals above set limits have ever been found. The Norwegian authorities perform thousands of tests every year.

Has ocean-farmed salmon been dyed?

No. The pinkish-red colour of wild and ocean-farmed salmon comes from a carotenoid called astaxanthin. Ocean-farmed salmon receives this through diet supplements – the same way we take vitamins.

Is it safe for pregnant consumers to eat salmon?

Yes. In fact, the Directorate of Health recommends that pregnant women and breastfeeding women eat more seafood. Mother's intake of fatty fish such as farmed salmon, contributes to the development of the nerve system in fetuses and infants who are breastfed.

The advice with raw fish is to ensure that the cooling chain has been unbroken during transportation, and that you freeze the fish before you prepare it to kill any parasites.

Could you get the same health benefits from capsules or pills?

Several of the health benefits of seafood occur when different substances work together. A combination of marine omega-3 fatty acids and the amino acid taurine is more effective at reducing cholesterol than taking marine omega-3 fatty acids alone.

Want to learn more?

Close up of nutrition facts sheet

Salmon, the superfood

Read our fact sheet for more information on nutrients and omega-3 fatty acids.

PDF (0.7MB)