Nutrition

Salmon is an excellent source of protein (all 9 essential amino acids), healthy fats including omega-3 fatty acids, and several essential vitamins and minerals, making it a first-rated component of healthy and sustainable diets.

Today’s global food systems face unprecedented challenges, and at the same time, offer many opportunities to drive widescale health, social and environmental progress. As the world’s population is projected to grow by billions in the coming decades, so too will the pressures on our planet’s resources. The status quo is no longer an option.

The link between environmental challenges, climate change, malnutrition, diseases and economic inequality is becoming clearer. Society is looking to the convergence of nutrition and sustainability for solutions. Change at speed and scale is essential to ensure global food systems can provide healthy, sustainable foods.

Sustainable aquaculture, including responsibly farmed salmon, plays a central role in helping to achieve global dietary and sustainability recommendations, and offering a sustainable food choice.

Here we share some of the many benefits eating farmed salmon can offer:

Salmon Fillets

Responsibly-farmed salmon: A healthy, sustainable source of nutrition for a growing global population.

Nutrient profile

Farmed salmon is an excellent source of protein, healthy fats in the form of omega-3 and several essential vitamins and minerals. The average 3.5 oz. (100 g) portion of farmed salmon contains 41% of the recommended daily intake of protein and at least 20% of the recommended daily intake of vitamins B3, B5, B6, B12, vitamin D, vitamin E and selenium. It is also a good source of potassium, which is a nutrient of public health concern in the United States.

On average a 3.5 oz. (100 g) portion of farmed salmon also contains ~2g of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are unique to seafood and the best dietary sources are found in oily fish. These two omega-3s are important for human health and are associated with multiple improved health outcomes, especially when consumed from fish.

Salmon Graphic Nutrients English

Dietary guidelines

Global food-based dietary guidelines recommend regular consumption of fish and particularly oily fish due to its high levels of EPA and DHA. The 2015–2020 Dietary Guidelines for Americans recommend eating at least 8 oz. (around two servings) of seafood per week.

Strong evidence from mostly prospective cohort studies, but also randomized controlled trials has shown that eating patterns that include seafood are associated with reduced risk of CVD, and moderate evidence indicates that these eating patterns are associated with reduced risk of obesity.

2015–2020 Dietary Guidelines for Americans

Global food-based dietary guidelines – including those published by The United Kingdom, Qatar, The Netherlands, Sweden and others – are starting to recognize the importance of sustainably-certified seafood in helping to meet nutritional needs, but greater consistency globally is needed to raise awareness of the important role seafood can play in healthy diets.


Health impacts

Research shows that eating seafood at least twice a week helps maintain a healthy heart and reduces the risk of cardiovascular diseases.

Regular consumption of salmon can promote health and development across the lifespan. Farmed salmon is rich in omega-3 fatty acids, which support vision, early brain development and heart health. The omega-3 fatty acids found in fish have been found to help offset the adverse effect of heavy metals and environmental pollutants. Experts agree that the health benefits of eating fish, including farmed and wild salmon, far outweigh the possible risks from contaminants. You can learn more about food safety in our sustainability report here.

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Helping maintain a healthy heart by lowering blood pressure, triglycerides and inflammation, and therefore reducing the risk of developing cardiovascular disease and cardiovascular mortality.1,2

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Reducing the risk of coronary heart disease.2

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Supporting brain function and development in infants.3

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Possibly preventing psychiatric diseases, particularly cognitive decline in the elderly.4

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Possibly preventing inflammation and reducing the risk of arthritis.5


Sustainable nutrition

The food choices we make can have important impacts both on our health and on the planet.

Nutrient-rich and sustainable protein sources, like farmed salmon, are needed to feed a growing population with healthier more sustainable diets. With a population set to reach nearly 10 billion by 2050, and a need to conserve the earth’s resources, responsible aquaculture offers one solution in providing highly nutritious and eco-efficient food.

100 g of farmed salmon provides all 9 essential amino acids and ~20.5 g of protein, which is 41% of the daily required protein intake.

As food systems evolve, the GSI is proud to support the work of many global authorities, including the UN Food and Agriculture Organization and the High Level Panel for a Sustainable Ocean Economy to ensure the industry continues to be managed responsibly, and support the recommendations for increasing seafood consumption.

GSI members help ensure farm-raised salmon is one of the most eco-efficient animal-based proteins available, while maintaining salmon’s nutritional integrity and reducing pressure on the ocean’s resources.

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The GSI Handbook

Take a deeper look into the role farmed salmon can play in future food systems and the work we are doing to ensure our industry is adapting and improving at the speed and scale the world needs.

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