Nutrition Info

(1-ounce serving)
Omega-3s (EPA+DHA) g (%)
Protein g (%)
Vitamin B12 mcg (%)
Potassium mg (%)
Selenium mcg (%)
Iron mg (%)
Fat g
Sodium mg
Calories ()
For nutrients other than omega-3s, “RDI” numbers represent the USDA's Reference Daily Intake.

Hypothetical concern:

Health problems associated with mercury in commercial fish are theoretical, and highly unlikely unless your weekly intake of fish is more than:

88.8 ounces (5.5 pounds)

The level of detectable mercury is too low to pose any hypothetical health risk, regardless of weekly intake. You may eat an unlimited amount without adverse health effects from mercury.

(Confused about farmed vs. wild?)

Farmed vs. Wild Salmon?

Do you have concerns about whether farm-raised or wild salmon is healthier to eat? The short answer is that they are (nutritionally) almost identical. Most farm-raised salmon tends to be a bit higher in omega-3s, but some consumers just prefer the taste of wild salmon more—and in some regions farm-raised salmon is far more available (and cheaper).

For most, choosing the right salmon comes down to taste. Salmon from aquaculture farms can taste milder, and wild salmon tends to have a more robust flavor to it. The salmon yoursquo;ll find in pouches and cans is wild.

It’s not terribly important which kind of salmon you choose. The crucial thing is to get enough fish (whether it’s salmon or some other species) in your diet.

Sources: USDA nutrient database, EPA/FDA research

Your Weight


Portion Size


About this App

The HowMuchFish app shows how much fish you can safely eat—and just how much nutritional goodness is packed in every bite.

Special Note About Pregnancy

The EPA and FDA say there are just four uncommon fish you should avoid—shark, swordfish, king mackerel, and tilefish. But don't worry: Chances are you're not eating these fish anyway.

Concerned About Cholesterol?

The Harvard School of Public Health advises that worrying about the tiny levels of cholesterol in seafood is “something of a red herring.” Studies have shown that “eating shrimp and lobster,” which contain more cholesterol than other seafood, “doesn't raise LDL [bad] cholesterol. Also, most people make more cholesterol than they absorb from their food.&rdquo Remember, fish is also the most readily available source of “good” fat (omega-3s).


How Much Fish?

The HowMuchFish app shows how much fish you can safely eat—and just how much nutritional goodness is packed in every bite.


Click the Weight button below to enter your weight, then click to choose your Portion Size, and then choose your Fish by clicking one of the pictures.