The Health Benefits of Salmon & Why It’s So Good For You

If all the fish in the sea hosted a popularity contest, salmon would win — fins down. Salmon is the most widely consumed fish in the U.S., says IntraFish1. Known for its buttery, delicate flavor (less “fishy” taste), salmon is also versatile. Steamed, sautéed, smoked, grilled, baked or poached, there are so many different options for serving salmon for lunch or dinner.

Not only does it taste great, but there are also many nutritional benefits from eating salmon. Let’s take a look:

  • Full of Omega-3 fatty acids: Salmon contains Omega-3 fatty acids, which can help protect your eyes from Age-related Macular Degeneration (AMD) and glaucoma. Low levels of Omega-3 fatty acids are linked to dry eyes, says WebMD2.
  • Packed with protein: Eating food with protein can help you feel full longer, protect your bone health and help your body heal after an injury, according to Healthline3. Lucky for you, a 3.5-ounce serving of salmon comes with 22 to 25 grams of protein.
  • An excellent source of potassium: Did you know that wild salmon contains more potassium than a banana? Potassium is important because it can help manage your blood pressure and reduce your stroke risk, says Healthline4.

Try This Recipe: Roasted Salmon with Maple Glaze

Dress up your salmon with a splash of maple syrup with this recipe from the Mayo Clinic.


  • 1/4 cup maple syrup
  • 1 garlic clove, minced
  • 1/4 cup balsamic vinegar
  • 2 pounds salmon, cut into 6 equal-sized fillets
  • 1/4 teaspoon kosher or sea salt
  • 1/8 teaspoon fresh cracked black pepper
  • Fresh mint or parsley for garnish


Heat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a small saucepan over low heat, mix together the maple syrup, garlic and balsamic vinegar. Heat just until hot and remove from heat. Pour half of the mixture into a small bowl to use for basting, and reserve the rest for later.

Pat the salmon dry. Place skin-side down on the baking sheet. Baste the salmon with the maple syrup mixture. Bake about 10 minutes, baste again with maple syrup mixture and bake for another 5 minutes. Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total.

Transfer the salmon fillets to plates. Sprinkle with salt and black pepper, and top with reserved maple syrup mixture. Garnish with fresh mint or parsley and serve immediately.

Nutrition Facts

Per Serving: 257 calories; fat 10g; cholesterol 83mg; saturated fat 1.5g; carbohydrates 10g; protein 30g; sodium 167mg.


  1. “Here Are America’s Most Consumed Seafood Species,” IntraFish, last accessed June 9, 2022,
  2. “10 Foods That Are Good for Your Eyes,” WebMD, last accessed June 9, 2022,
  3. “Salmon Nutrition and Health Benefits,” Healthline, last accessed June 9, 2022,
  4. “Salmon Nutrition and Health Benefits”
  5. “Roasted Salmon with Maple Glaze,” Mayo Clinic, last accessed June 9, 2022,