Salmon, Farmed & Wild, raw
Introduction
Salmon is an animal-sourced fish prized for its rich flavour and versatility; it can be eaten raw (as sushi or sashimi) if very fresh and handled safely, though many prefer it cooked. Notable for its distinctive pink-to-orange flesh, that colour comes from carotenoid pigments such as astaxanthin, which wild salmon obtain from their crustacean diet and farmed salmon receive via feed supplementation.
Farmed salmon generally has a higher fat content than wild salmon, contributing to a richer texture and greater calorie density. Key macronutrients include high-quality protein and varying amounts of fat (notably omega-3 long-chain polyunsaturated fatty acids EPA and DHA); micronutrients of note are vitamin D, vitamin B12, selenium, iodine and niacin, along with smaller amounts of phosphorus and potassium.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.