What does pink salmon contain? A nutritional guide

December 4, 2025 •

3 min read

Pink salmon, a nutritional powerhouse, provides over 160% of the daily value for vitamin B12 in a 3.5-ounce serving. This fish is packed with essential omega-3s, protein, and other key vitamins and minerals crucial for a healthy diet.

Quick Summary

Pink salmon offers omega-3 fatty acids, high-quality protein, vitamin B12, vitamin D, and minerals such as selenium and phosphorus.

Key Points

Rich in Omega-3s: Pink salmon provides omega-3 fatty acids, EPA and DHA, crucial for heart and brain health.
High-Quality Protein: As a lean protein source, pink salmon supports muscle maintenance and metabolism.
Excellent Source of Vitamin B12: A single serving can provide a large portion of the daily recommended intake for Vitamin B12, which is vital for red blood cell formation and neurological health.
Contains Vitamin D: Pink salmon is a natural food source of Vitamin D, supporting bone health and immune system function.
Loaded with Minerals: It is also a good source of key minerals like selenium, phosphorus, and potassium, which are important for overall well-being.
Highly Sustainable: The abundance and rapid lifecycle of pink salmon make it a highly sustainable seafood choice.
Versatile and Accessible: Available fresh, frozen, and canned, its mild flavor makes it suitable for a wide variety of meals.

Nutritional Profile of Pink Salmon

Pink salmon, also known as 'humpback' salmon, is a lean Pacific salmon species with a mild flavor. Despite its size and cost, it is packed with nutrients that support health.

Macronutrients: Protein and Fats

Pink salmon is a source of lean protein, which is vital for building and maintaining muscle mass, regulating metabolism, and promoting satiety. A 3-ounce serving provides over 20 grams of protein, supporting an active lifestyle. The fish contains omega-3 fatty acids, EPA and DHA. While leaner than other species, it provides a significant amount of these essential fats. A 3-ounce serving of cooked pink salmon can offer around 670 mg of omega-3s. These fatty acids are crucial for supporting brain function, cardiovascular health, and reducing inflammation.

Vitamins and Minerals

Pink salmon is loaded with essential vitamins and minerals, including B-vitamins, vitamin D, selenium, and phosphorus.

Key vitamins found in pink salmon include:

Vitamin B12: Important for red blood cell production and nervous system health, a 3.5-ounce serving can provide over 160% of the daily recommended value.
Vitamin D: Pink salmon is a natural food source of vitamin D, supporting calcium absorption and bone health. A 3.5-ounce serving of cooked salmon can provide over half of the daily value.
Niacin (B3): Essential for converting food into energy and for protecting heart health, pink salmon contains a healthy dose of this B-vitamin.
Vitamin B6: Involved in numerous bodily functions, including protein metabolism and brain development.

Important minerals include:

Selenium: Essential for immune function, thyroid health, and reproductive health. Pink salmon provides a significant percentage of the daily recommended intake.
Phosphorus: A key component for strong bones and teeth, this mineral is abundant in pink salmon.
Potassium: Helps regulate fluid balance and blood pressure, with wild pink salmon containing more potassium than a banana.
Calcium: When consumed with the edible bones often found in canned pink salmon, it becomes an excellent source of calcium, comparable to a glass of milk.

Comparing Pink Salmon to Other Species

While all salmon offers health benefits, their nutritional profiles and characteristics can differ. Pink salmon is a great option for those seeking a milder flavor and a leaner fish.


Feature	Pink Salmon	Sockeye Salmon	King Salmon	Chum Salmon	Atlantic Salmon
Average Size	Smallest of the Pacific salmon, typically 1.5-2.5 kg.	Medium, larger and more nutrient-dense than pink.	Largest of the salmon species, with high fat content.	Medium-sized, firm texture.	Variable size, usually farmed.
Fat Content	Low oil content, around 4% avg., making it lean.	High oil content, around 8.4% avg., more nutrient-dense.	Highest fat/oil content.	High fat/oil content.	Can contain more fat and calories than wild varieties.
Flavor Profile	Mild, delicate flavor.	Rich, bold, and more pronounced flavor.	Rich, buttery flavor.	Unique flavor, bright red flesh.	Rich, oily flavor profile.
Common Use	Often canned, great for salads, burgers, and lighter dishes.	Grilling, burgers, or any dish where a richer flavor is desired.	Can be grilled, baked, or pan-seared, high value fish.	Canned or jerky, firm texture makes it versatile.	Versatile for grilling, baking, and other preparations.
Omega-3s	Good source, with about 0.7-1.0 g per 3-ounce serving in canned.	Higher concentration than pink, a powerhouse of nutrients.	Highest concentration of omega-3s.	High concentration of omega-3s, comparable to king.	Good source, often from farmed feed.

Preparation and Availability

Pink salmon is available fresh during its season (mid-June through September) and frozen or canned year-round. Its mild flavor and tender texture make it versatile. It works well in baking, broiling, grilling, or poaching. Canned pink salmon is a pantry staple that can be used in salads, sandwiches, and casseroles. Canned versions that include the soft, edible bones provide a significant boost of calcium. Wild Alaska pink salmon is a sustainable choice due to its abundance and rapid lifecycle. For more information on wild Alaska pink salmon, visit the Alaska Seafood Marketing Institute.

Conclusion

Pink salmon is a beneficial and accessible fish containing an array of nutrients. From its high-quality protein and omega-3 fatty acids to its levels of Vitamin B12, Vitamin D, and minerals like selenium, it offers health benefits. Its milder flavor and affordability make it an excellent choice for those seeking to incorporate more healthy seafood into their diet. Whether enjoyed fresh, frozen, or canned, this species is a nutrient-dense food that supports heart health and brain function.

Disclaimer: Nutritional values can vary slightly depending on cooking method and source. Consult a healthcare provider for personalized dietary advice.

Frequently Asked Questions

Yes, pink salmon is leaner and generally contains a slightly lower fat content compared to richer varieties like king or sockeye salmon. However, it still provides a good, beneficial amount of omega-3 fatty acids.

Canned pink salmon is a very healthy and convenient option. It retains many of the same nutrients as fresh salmon, including protein and omega-3s. A key benefit is that canned versions with bones included provide a significant boost of calcium.

Astaxanthin is a powerful antioxidant from the carotenoid family that gives salmon its pink color. Pink salmon does contain astaxanthin, which offers anti-inflammatory properties and may help protect skin from damage.

Yes, pink salmon can be beneficial for weight management. Its high protein content helps you feel fuller for longer, and the omega-3 fatty acids can support a healthy metabolism.

Pink salmon is a relatively low-mercury fish due to its smaller size and shorter lifespan compared to larger, longer-lived predators. It is generally considered a safe choice to eat in moderation as part of a balanced diet.

Yes, canned pink salmon is pre-cooked during the canning process and is safe to eat straight from the can. It is ready to be used in recipes like salads, sandwiches, and dips.

Pink salmon is milder in flavor, leaner, and more affordable, making it perfect for quick meals. Sockeye salmon has a bolder, richer flavor, firmer texture, and higher fat content, making it a more nutrient-dense option.