Not only is it packed with flavour, it also packs a punch in terms of nutritional goodness.


Salmon is a nutrient-rich, protein-packed fish that’s high in healthy unsaturated fats (the kind associated with lowing cholesterol) and low in saturated fats.

An M&S 120g fillet, for example, contains an average of 24.4g of protein and 16.1g of fat – 12.4g of which is healthy unsaturated fat.

It’s also a good source of Omega-3 fatty acids with 2.6g per portion, of which long-chain Omega 3 accounts for 2.2g.

Long chain Omega-3

The NHS Eat Well scheme advises that eating a healthy, balanced diet should include at least two portions of fish a week, including one of oily fish such as salmon, mackerel, sardines or herring which are thought to be amongst the richest sources of long-chain omega-3 fatty acids.

Whilst these omega-3 fatty acids are considered essential for human health, the body can’t produce them itself; they must be absorbed from food, whether as the marine-based eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); plant-based alpha-linolenic acid (ALA), or as supplements.

In studies, Omega-3s have been found to:

  • Reduce the risk of heart disease, stroke and even prostate cancer
  • Maintain a healthy brain
  • Lower blood pressure
  • Reduce inflammation and, in turn, support mental health.

Of particular relevance to women who are trying to get pregnant, are already pregnant or are breastfeeding, omega-3s are also thought to help a baby’s nervous system to develop. Read the recommended weekly intake here.

Not only that, but salmon has been found to be highly digestible making it more nutritious compared with consuming omega-3 supplements alone.

Vitamins and minerals

Salmon is also an excellent source of vitamins and minerals, particularly:

  • Vitamin B group including B12 – linked to creating and repairing DNA and reducing the kind of inflammation that can lead to heart disease
  • Potassium – which helps control blood pressure and reduce the risk of stroke.
  • Selenium – credited with protecting bone health, improving thyroid function and even reducing the risk of some cancers.