Salmon is well known for being one of the healthiest fish you can eat. This oily, cold water fish is packed with beneficial nutrients like protein, vitamin D omega-3 fatty acids and selenium. But just how much selenium is in salmon? And what does this mineral actually do for your health?
We’ll look more closely at salmon nutrition facts, discover how much selenium is in salmon, and talk about the health benefits of this important mineral.
An Overview of Salmon Nutrition
Salmon is a nutritional powerhouse A 3-ounce serving of cooked Atlantic salmon contains
- 127 calories
- 18 grams protein
- 5 grams fat (1.5 grams saturated fat)
- Zero carbs
- Vitamin D (31% of the RDI)
- Vitamin B12 (47% of the RDI)
- Potassium (8% of the RDI)
- Selenium (50% of the RDI)
As you can see salmon provides substantial amounts of protein vitamin D, B vitamins, potassium, and the antioxidant mineral selenium.
But selenium deserves special attention when looking at salmon nutrition.
How Much Selenium is in Salmon?
Salmon is one of the best dietary sources of selenium.
A 3-ounce serving of cooked Atlantic salmon contains around 36.5 micrograms of selenium.
To put that into perspective, the recommended daily intake for selenium is 55 micrograms per day for adults. So a serving of salmon provides over half of your daily needs for this essential mineral.
Other good sources of selenium include Brazil nuts, yellowfin tuna, sardines, eggs, sunflower seeds, and crimini mushrooms. But salmon still reigns as one of the top sources of naturally occurring selenium.
Now that we know how much selenium is in salmon, let’s discuss why this mineral is so important for health.
Why Your Body Needs Selenium
Selenium is a trace mineral that plays a number of critical roles in the body. Here are some of the top health benefits of selenium:
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Thyroid function – Selenium is required for the production of thyroid hormones. It also helps convert inactive thyroid hormone to the active form your body can use.
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Immune health – Selenium boosts immunity by stimulating the production and activity of immune cells like lymphocytes.
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Antioxidant defense – Along with vitamin E, selenium plays a role in protecting cells from oxidative damage.
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DNA protection – Selenium prevents chromosome breakage and alterations in DNA that can potentially lead to cell mutation and cancer development.
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Cognitive health – Selenium may help reduce the risk of cognitive decline, dementia, and Alzheimer’s disease.
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Fertility – Selenium is needed for sperm motility and may improve male fertility.
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Heart health – Some research shows selenium may lower markers of inflammation linked to heart disease risk.
Consuming enough selenium is crucial for optimal health. Even a small deficiency can negatively impact your thyroid function, immunity, and antioxidant status.
Health Benefits of Eating Salmon
Now that you understand why selenium matters, let’s explore some of the top health benefits associated with eating salmon:
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Reduced inflammation – Salmon contains healthy omega-3 fats that help reduce systemic inflammation. Chronic inflammation is at the root of most modern chronic diseases.
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Better brain health – The omega-3s in salmon support optimal brain function and may reduce age-related cognitive decline.
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Improved mood – Consuming salmon may decrease symptoms of depression and anxiety. Again, this can be attributed to the powerful anti-inflammatory effects of omega-3 fats.
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Lowered triglycerides – Eating salmon regularly has been shown to lower blood triglyceride levels to reduce heart disease risk.
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Healthy skin – The omega-3s and peptides in salmon can help reduce acne, redness, wrinkles, and other signs of unhealthy skin.
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Stronger bones and joints – The vitamin D in salmon helps your body absorb calcium for proper bone mineralization.
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Disease prevention – Eating salmon may help prevent major chronic illnesses like heart disease, neurodegenerative disease, and certain cancers.
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Healthy weight – Replacing less nutritious proteins with salmon can aid in fat loss and weight management.
As you can see, salmon brings a wealth of benefits beyond just serving as an excellent source of selenium. Between the protein, omega-3s, vitamin D, B vitamins, and antioxidants, salmon is arguably one of the healthiest foods you can eat.
Choosing the Healthiest Salmon
If you want to gain the most nutritional bang for your buck from salmon, opt for wild-caught varieties over farmed.
Here’s an overview of the differences between wild and farmed salmon:
Wild salmon:
- Higher in omega-3 fatty acids
- Lower in saturated fat, calories, and contaminants
- Pinker flesh color indicating higher astaxanthin content
Farmed salmon:
- Contains more omega-6 fatty acids
- Higher in saturated fat, calories, and contaminants
- Given a synthetic pigment added to the feed to achieve a pink color
Additionally, choose salmon from Alaska or the Pacific Northwest when possible, as these fisheries tend to be well managed for sustainability.
No matter which type you select, aim to eat salmon at least twice per week to take advantage of its stellar nutritional profile.
Simple Ways to Eat More Salmon
If you want to start eating salmon more often to get more selenium in your diet, here are some simple, delicious ways to enjoy it:
- Make a maple Dijon glazed salmon in the oven or air fryer
- Top a salad with grilled salmon for an easy protein boost
- Enjoy smoked salmon on avocado toast for breakfast
- Bake salmon patties and serve in lettuce wrap “tacos”
- Make a refreshing salmon poke bowl with avocado, brown rice, and veggies
- Whip up salmon cakes and pair with a lemon dill sauce
- Grill salmon kebabs marinated in teriyaki and serve over cauliflower rice
- Sauté salmon in a skillet and add to a Buddha bowl with quinoa and greens
Salmon is endlessly versatile, so get creative and try out new flavors and preparations. Just remember to keep cooking methods simple to preserve the beneficial omega-3 fats.
The Takeaway on Selenium in Salmon
Salmon is hands-down one of the best sources of selenium, an essential dietary mineral that serves vital roles in thyroid health, antioxidant defense, immune function, and chronic disease prevention. Just a 3-ounce serving of salmon contains over half of your daily selenium needs.
Along with providing excellent selenium nutrition, salmon offers numerous other benefits thanks to its stellar nutritional profile. Eating salmon regularly can improve your health from head to toe.
To maximize the health benefits of this nutritious fish, opt for sustainably-caught wild salmon over farmed. Then get creative in the kitchen and enjoy salmon in a variety of delicious and simple ways.
Aim for at least two servings of salmon per week to take advantage of all it has to offer. Your health will thank you!
Selenium produces cytokines, which hep stimulate and guide immune responses
On the list of things considered good for us to eat, salmon ranks quite high. It’s a great way to get high-quality, low-fat protein, as well as many vitamins and minerals, like calcium and niacin. Most people know that salmon is a great source of omega-3 fatty acids. This has been the subject of a lot of research and media attention in recent years.
It’s impossible to say enough about how important this quality is. But salmon also has other nutrients that are important for human nutrition and health. One such nutrient is selenium.
Selenium is a trace mineral element found in soil, water, and certain foods. Selenium is an important part of the diets of many animals, including humans, because it helps several important enzymes called selenoproteins work.
In humans, selenoproteins are needed throughout life to ensure normal growth, development, and maintenance of overall function. Selenium and the enzymes into which it is incorporated are crucial in several key metabolic processes. They are also crucial in immune system function and antioxidant defense systems. As a consequence, selenium has wide-reaching effects on the human body.
The thyroid gland in humans releases a lot of thyroid hormone, but most of it stays in the bloodstream inactive. Selenoproteins are among the enzymes required for thyroid hormone activation. The activated hormone is critical in balancing overall metabolic rate and producing normal growth and development.
In addition to selenium, antioxidant nutrients like vitamin C, vitamin E, and the omega-3 fatty acids EPA and DHA work together with selenium-dependent enzymes to boost antioxidant activity in additional metabolic pathways. Researchers are still looking into what the full effects of these interactions are, but they do know that cells need enough antioxidants to stop the oxidative damage that comes with getting older and can be sped up by things like infection and inflammation.
Enough antioxidant activity can help keep the arteries from hardening and heart disease at bay, as well as rheumatoid arthritis and other inflammatory conditions at bay. Chronic and acute infections, cancers, and other conditions may also be improved by the action of selenium-dependent antioxidants.
Selenium seems to play a part in the immune system by helping to make cytokines, which are molecules that help cells talk to each other and help the immune system fight off infection and inflammation. Selenium-deficient individuals are more prone to infection, but dietary selenium supplementation enhances certain immunologic responses.
Therefore, adequate selenium intake is needed for normal human functioning. Selenium deficiency is very uncommon and only happens in places like northern China where the soil doesn’t have much selenium and seafood is hard to get. Individuals with intestinal absorption problems or who undergo long-term intravenous feedings can also experience selenium deficiency.
Selenium in food or supplements may help prevent or treat a lot of illnesses, and a lot of research is being done in this area right now. Possible uses include preventing or treating cancer, heart disease and other cardiovascular conditions, HIV/AIDS and other infections, asthma, burns, cataracts, rheumatoid arthritis, osteoarthritis, and other conditions.
You can get selenium from many foods, but organ meats, seafood, muscle meats, and Brazil nuts grown in selenium-rich soils are the best. The amount of selenium in plant foods depends on how much selenium is in the soil where the plants are grown.
Seafoods with particularly high levels of selenium are salmon, halibut, crab, shrimp, red snapper, and swordfish. Levels in farm-raised salmon are pretty high, but they can be a little off depending on the selenium content of their food and the water where they are raised. Researchers are still looking into adding trace nutrients like selenium to fish food, which could have big health benefits for both the fish and the people who eat them.
Selenium levels in salmon are usually between 25 and 50 micrograms (mcg) per 100 grams, with an average of 40 mcg per 85 grams (3 oz). The current U. S. recommended dietary allowance for daily selenium intake is 55 mcg for adult women and 70 mcg for men. The average American diet has about 100 mcg of selenium per day, but this can change depending on how much seafood is eaten and how much selenium is in the soil where plants were grown.
Selenium may not be so easy to get in food in some parts of the world, especially where the soil is low in selenium. However, just a small amount of salmon readily provides the recommended amount of selenium.
Extra supplements are still being studied because they might help prevent disease, especially some types of cancer, as well as heart and blood vessel issues. According to early studies, taking 200 mcg of selenium every day has amazing effects on keeping men from getting prostate cancer.
As with many nutrients, more may be better, but only up to a point. Toxicity from excess selenium can occur. The daily maximum that is suggested is 400 mcg, but studies have shown that 200 mcg per day seems to be safe.
(Editor’s Note: This article was originally published in the February 2006 print edition of the Global Aquaculture Advocate.)
How Much Selenium Is In Salmon?
FAQ
Does salmon have a lot of selenium?
Which fish has the most selenium?
How much selenium is in an egg?
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Food
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Micrograms (mcg) per serving
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Percent DV*
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Egg, hard-boiled, 1 large
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15
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27
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Baked beans, canned, plain or vegetarian, 1 cup
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13
|
24
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Oatmeal, regular and quick, unenriched, cooked with water, 1 cup
|
13
|
24
|
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Mushrooms, portabella, grilled, ½ cup
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13
|
24
|
What foods are highest in selenium?
How much selenium is in salmon?
However, on average, the size of wild salmon is slightly smaller than farmed salmon. A half fillet of cooked wild Atlantic salmon provides 131% of the daily value for selenium ( 29 ). A 92-gram can of sardines offers 88% of selenium’s daily value ( 30 ).
Does salmon contain calcium?
Salmon is rich in essential minerals such as iron, calcium, phosphorus, and selenium, and vitamins. However, on the list, sardines are a fish with large amounts of calcium.
How much selenium is in a serving of fish?
An ounce (28.35g) serving gives 41% of the daily value ( 33 ). Swordfish is another selenium-rich fish option; a 106-gram piece of swordfish provides 132% of the daily value ( 34 ). Firm tofu provides a moderately high level of selenium; a half-cup serving provides 40% of the daily value ( 35 ).
Does wild salmon have more selenium than farmed salmon?
Farmed Atlantic salmon provides 134% of the daily value for selenium per cooked half fillet ( 28 ). Gram for gram, wild Atlantic salmon offers slightly more selenium content than farmed Atlantic salmon. However, on average, the size of wild salmon is slightly smaller than farmed salmon.