Salmon

Omega-3 (EPA & DHA), protein, vitamin D.

A raw salmon fillet on a chopping board
Photo: Caroline Attwood on Unsplash
Category
Proteins
Plate rating
96/100
Glycemic index
≈0 (no carbs)
Pesticide residue
Lower

What salmon offers

  • Omega-3 fatty acids for heart & brain
  • High-quality protein
  • Studied for inflammation
  • Vitamin D and B12

When to eat it

Lunch or dinner; two servings of fish a week is a common guideline.

Tip

An FDA "Best Choice" fish — low in mercury

Pairs well with

Asparagus · Lemon · Quinoa

Blood sugar

Contains little or no carbohydrate, so it has almost no direct effect on blood sugar. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More proteins

LentilsPlant protein, fiber, iron, folateProteins
EggsComplete protein, choline, vitamin B12Proteins
Greek YogurtProbiotics, protein, calcium, gut healthProteinsMedicine note
SardinesOmega-3, calcium with bones, vitamin D & B12ProteinsMedicine note
EdamameComplete plant protein, fiber, folateProteinsMedicine note
ChickpeasPlant protein, fiber, folate, ironProteins

Sources

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.