Salmon

Food · Protein · Food, Typed Supps

One of the few foods that really is packed with omega-3.

Stage by stage

Intake (Chewing & digestion begins): Protein and fat structure begins breaking down with chewing and stomach acid.
Stomach (Protein digestion starts): Stomach enzymes begin breaking down the fish protein.
Small intestine (Fat & protein absorbed): Omega-3 fats (EPA/DHA) are absorbed alongside dietary fat; protein is broken into amino acids.
Bloodstream & tissues (Incorporated into cell membranes): EPA and DHA get incorporated into cell membranes throughout the body, including heart and brain tissue.

Timing

Any meal; the fat content helps absorb its own fat-soluble nutrients.

Time to effect

Weeks: Regular intake gradually shifts cell membrane fatty acid composition.

Allergens

Contains: Fish. Derived from what this food is, not from a product label.

Eating patterns

Fits: Pescatarian, Kosher, Keto, Low-FODMAP, Gluten-free. Depends on the product: Halal.

Satiety

122 on the satiety index, where white bread is 100 — moderate. Modelled from the Holt et al. (1995) measurements.

Environmental footprint

13.6 kg CO2e and 3691 litres of freshwater per kg, matched to "Fish (farmed)" in Poore & Nemecek (2018), Science 360.

Cost band

Pricey — roughly £20 per kg, as a band midpoint rather than a price.

Key nutrients

Omega-3 (EPA/DHA)
Complete protein
Vitamin D
Vitamin B12

Nutrition per 100g

Calories: 230.6
Protein: 20.5g
Carbohydrate: 0g
of which sugars: 0g
Fat: 16.7g
of which saturated: 3.8g
Fibre: 0g
Sodium: 32mg

Food vs. supplement

A 3.5oz (100g) serving of salmon provides roughly 1–2g combined EPA/DHA — often more than a standard fish oil capsule — plus protein, vitamin D, and B12 that the capsule alone doesn’t provide.

Kitchen tip

Bake at 400F for 12 to 15 minutes or pan-sear skin-side down for a crisp crust - canned salmon delivers similar omega-3 content for a fraction of the cost.

Common myth

“Farmed salmon has no real nutritional benefit compared to wild.” In reality: Both farmed and wild salmon are genuine omega-3 sources — farmed salmon often has comparable or even higher fat content, though the exact fatty acid ratio can differ slightly.