Is Raw Salmon Good for You?
Is raw salmon good for you?

Is raw salmon good for you? Salmon is a popular fish that is often eaten cooked, but some people also enjoy it in its raw form. This blog post will discuss the health benefits of eating raw salmon that everyone should know!

Nutritional Content of Salmon

Salmon is a type of fish that is found in both fresh and salt water environments. It is an oily fish that is high in healthy fats. Salmon is also a good source of protein, vitamins, and minerals. 

The nutritional value of salmon can vary depending on the species and whether it is wild or farmed. For example, farmed salmon tends to be higher in fat and calories, but wild salmon has more protein. 

However, all types of salmon are a good source of essential nutrients like selenium, potassium, and B vitamins. Salmon is a delicious and healthy option for people of all ages. So, whether you choose wild or farmed salmon, you can get a nutritious meal.

Types of Salmon

There are many different types of salmon, but the most common are pink, sockeye, and chinook salmon. All three types of salmon are good for you, but they each offer their own unique set of health benefits.

  • Pink salmon is the smallest and most common type of salmon. It is also the most affordable. Pink salmon is a good source of protein, omega-three fatty acids, and vitamin D.
  • Sockeye salmon is larger than pink salmon and has a deeper red color. It is more expensive than pink salmon. But it is worth the extra cost because it contains more omega-three fatty acids. Sockeye salmon is also a good source of protein, vitamin D, and selenium.
  • Chinook salmon is the largest type of salmon. It has a high-fat content, which makes it rich in omega-three fatty acids. Chinook salmon is also packed with protein, vitamin D, and potassium.

Is raw salmon good for you?

Health Benefits of Raw Salmon 

The health benefits of eating raw salmon are numerous. Salmon is an excellent choice if you want a healthy fish to add to your diet.

Here are the top six health benefits of eating raw salmon:

  1. Omega-3 fatty acid
    Salmon is a good source of omega-three fatty acids, which are beneficial for heart health. Raw salmon contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both healthy fats that can help protect against heart disease.

    Also, the omega-three fatty acids in salmon can help to reduce inflammation throughout the body. Eating salmon may also help to improve cognitive function and memory. This is because omega-three fatty acids are essential for brain health.

    Finally, omega-three fatty acids can also help protect against certain types of cancer, such as breast cancer.
  1. Protein
    Salmon is packed with protein. Protein is essential for your body because it helps you heal after an injury, keeps your bones healthy, and helps keep your muscle mass even as you lose weight or age.

    Research has shown that each meal should have at least 20-30 grams of high-quality protein for the best health. That's a lot of protein! A 100-gram (3.5-ounce) serving of salmon has 22-25 grams of protein. 
  1. Vitamin B
    Salmon is a great way to get a lot of B vitamins. They help your body do many essential things. It helps turn the food you eat into energy, make and fix DNA, and reduce chronic inflammation, which can lead to illness.

    Studies have also shown that all B vitamins work together to keep your brain and nervous system running at their best. 
  1. Potassium
    Salmon is a delicious and healthy option for people looking to increase their potassium intake. Wild salmon contains 13% of the Daily Value (DV) of potassium per 3.5 ounces (100 grams). In contrast, farmed salmon has 8%. That means that just one serving of wild salmon contains more potassium than an equal-sized banana, which has 9% of the DV.

    Potassium is essential for controlling blood pressure, and salmon consumption may also lower your risk of stroke. One study showed that people with high blood pressure who took potassium supplements saw a significant drop in their blood pressure.

    Fluid retention can contribute to high blood pressure. Potassium aids in keeping fluid levels balanced in the body and helps reduce water retention. Salmon is a delicious way to get more potassium in your diet. And it can also help you maintain a healthy blood pressure level.
  1. Selenium
    Salmon is rich in selenium, a trace mineral that your body needs in small amounts. Selenium helps protect bone health, lowers thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of some types of cancer. The amount of selenium in 3.5 ounces (100 grams) of salmon is 75–85% of the DV. 
  1. Astaxanthin
    One of the most potent ingredients in salmon is astaxanthin. It is an antioxidant linked to reducing the risk of heart disease, lowering inflammation, and protecting the brain and nervous system. Astaxanthin is also known for its anti-aging properties. It can help to protect the skin from damage and reduce the appearance of wrinkles.
  1. Vitamin D
    Salmon is an excellent source of vitamin D, and just one serving can provide you with a significant amount for your daily needs. Vitamin D helps the body absorb calcium, which is necessary for strong bones and teeth.

    Vitamin D also plays a vital role in immune function, cognitive function, and reducing inflammation throughout the body.

Things To Consider When Eating Raw Salmon

Eating raw salmon can be a delicious and nutritious experience. However, there are a few things to consider before indulging:

  • Parasites and bacteria may be present in raw salmon. So, only eat salmon that has been blast frozen to temperatures below -31 degrees Fahrenheit (-35 degrees Celsius). Note that not all bacteria and viruses can be killed by blast freezing
  • Only consume salmon that has been caught in clean, well-maintained waters. Make sure to also clean the fish thoroughly.
  • When preparing raw salmon at home, keep your counters, knives, and serving utensils clean.
  • Put the raw salmon in the fridge until you're ready to eat it—this will help avoid spreading bacteria.
  • The chances of getting sick from eating raw salmon are very low, but it is still essential to take precautions.

Make sure you consider these factors and you can safely enjoy this delicious seafood treat. 

Is raw salmon good for you?

Who Should NOT Eat Raw Salmon?

Raw fish is a delicacy enjoyed by many. But it's essential to be aware that it can pose a risk of foodborne illness, particularly for those with weakened immune systems. 

Among those who should avoid eating raw seafood are: 

  • Pregnant women
  • Young children
  • The elderly
  • People with conditions such as cancer, liver disease, HIV/AIDS, organ transplants, and diabetes. 

Symptoms of food poisoning can be mild for many people. But they can be severe for those with compromised immune systems and may require hospitalization. Therefore, it's essential to exercise caution when consuming raw fish.


Is raw salmon good for you? The answer is a resounding yes! Salmon is an incredibly nutritious fish with protein, omega-three fatty acids, and various vitamins and minerals. It also contains astaxanthin, an antioxidant with anti-inflammatory and brain-protecting properties. 

However, there are a few things to consider before eating one. If you follow the simple guidelines discussed above, you can enjoy raw salmon's fantastic health benefits!