Salmon & Oily Fish

Salmon, sardines, mackerel and other oily fish are the main whole-food source of the long-chain omega-3 fats EPA and DHA, alongside high-quality protein.

What published research reports

USDA FoodData Central lists a 100 g cooked portion of Atlantic salmon at roughly 22–25 g of protein with meaningful amounts of vitamin D, vitamin B12 and selenium, plus 1–2 g of combined EPA and DHA depending on the variety. The NIH Office of Dietary Supplements fact sheet on omega-3s reports that these fats are structural components of cell membranes, that intake from fish is associated with cardiovascular measures such as lower triglycerides, and that the Dietary Guidelines recommend adults eat at least 8 oz (about 227 g) of seafood per week, choosing varieties lower in mercury.

References

• US Department of Agriculture. FoodData Central — Salmon, Atlantic. fdc.nal.usda.gov
• National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. ods.od.nih.gov