Seafood

Salmon

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

An oily fish rich in omega-3 fats.

~20 g protein and ~13 g fat (mostly healthy) per 100 g. Aim for 1–2 portions of oily fish/week.

Benefits

  • Omega-3 (EPA/DHA)
  • Protein
  • Vitamin D
  • B12

Pros

  • Heart and brain benefits
  • Vitamin D

Cons

  • Farmed quality varies
  • Sustainability concerns
  • Higher cost

Sources & references

  1. WHO — Q&A on red/processed meat
  2. British Nutrition Foundation

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