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Salmon

BLS 4.0 food: Salmon raw (Lachs roh), code T410100 · cross-reference USDA FDC #175167

Per portion (125 g)

225 kcalenergy

24.9 gprotein

0 gfibre

14 gfat

0 gcarbohydrate

2265 mgEPA + DHA

Verified benefits — authorised EU health claims

Salmon meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.

Protein contributes to a growth in muscle mass.

✓ 44 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Protein contributes to the maintenance of muscle mass.

✓ 44 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Protein contributes to the maintenance of normal bones.

✓ 44 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

EPA and DHA contribute to the normal function of the heart.

✓ 1812 mg EPA+DHA per 100 g; condition for "source of omega-3": at least 40 mg EPA+DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of EPA and DHA per day.

EUR-Lex EU Commission NIH ODS

DHA contributes to maintenance of normal brain function.

✓ 1115 mg DHA per 100 g; condition: at least 40 mg DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of DHA per day.

EUR-Lex EU Commission

DHA contributes to the maintenance of normal vision.

✓ 1115 mg DHA per 100 g; condition: at least 40 mg DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of DHA per day.

EUR-Lex EU Commission

Show 43 more authorised claims

Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.

✓ 75 % of fatty acids are unsaturated and they provide 35 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.

EUR-Lex EU Commission

Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus.

✓ 3.8 µg per 100 g = 76 % of the EU NRV (5 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin D contributes to the maintenance of normal bones.

✓ 3.8 µg per 100 g = 76 % of the EU NRV (5 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin D contributes to the maintenance of normal muscle function.

✓ 3.8 µg per 100 g = 76 % of the EU NRV (5 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin D contributes to the maintenance of normal teeth.

✓ 3.8 µg per 100 g = 76 % of the EU NRV (5 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin D contributes to the normal function of the immune system.

✓ 3.8 µg per 100 g = 76 % of the EU NRV (5 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin E contributes to the protection of cells from oxidative stress.

✓ 1.9 mg per 100 g = 16 % of the EU NRV (12 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Riboflavin contributes to normal energy-yielding metabolism.

✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Riboflavin contributes to the maintenance of normal red blood cells.

✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Riboflavin contributes to the maintenance of normal skin.

✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Riboflavin contributes to the maintenance of normal vision.

✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Riboflavin contributes to the normal metabolism of iron.

✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Riboflavin contributes to the reduction of tiredness and fatigue.

✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Niacin contributes to normal energy-yielding metabolism.

✓ 12.3 mg per 100 g = 77 % of the EU NRV (16 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Niacin contributes to normal psychological function.

✓ 12.3 mg per 100 g = 77 % of the EU NRV (16 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Niacin contributes to the maintenance of normal skin.

✓ 12.3 mg per 100 g = 77 % of the EU NRV (16 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Niacin contributes to the reduction of tiredness and fatigue.

✓ 12.3 mg per 100 g = 77 % of the EU NRV (16 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Pantothenic acid contributes to normal mental performance.

✓ 1 mg per 100 g = 17 % of the EU NRV (6 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Pantothenic acid contributes to the reduction of tiredness and fatigue.

✓ 1 mg per 100 g = 17 % of the EU NRV (6 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin B6 contributes to normal psychological function.

✓ 0.55 mg per 100 g = 39 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin B6 contributes to normal red blood cell formation.

✓ 0.55 mg per 100 g = 39 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin B6 contributes to the normal function of the immune system.

✓ 0.55 mg per 100 g = 39 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin B6 contributes to the reduction of tiredness and fatigue.

✓ 0.55 mg per 100 g = 39 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin B6 contributes to the regulation of hormonal activity.

✓ 0.55 mg per 100 g = 39 % of the EU NRV (1.4 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to maternal tissue growth during pregnancy.

✓ 53.6 µg per 100 g = 27 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to normal blood formation.

✓ 53.6 µg per 100 g = 27 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to normal psychological function.

✓ 53.6 µg per 100 g = 27 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to the normal function of the immune system.

✓ 53.6 µg per 100 g = 27 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to the reduction of tiredness and fatigue.

✓ 53.6 µg per 100 g = 27 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate has a role in the process of cell division.

✓ 53.6 µg per 100 g = 27 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin B12 contributes to normal functioning of the nervous system.

✓ 3.9 µg per 100 g = 156 % of the EU NRV (2.5 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin B12 contributes to normal psychological function.

✓ 3.9 µg per 100 g = 156 % of the EU NRV (2.5 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin B12 contributes to normal red blood cell formation.

✓ 3.9 µg per 100 g = 156 % of the EU NRV (2.5 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin B12 contributes to the normal function of the immune system.

✓ 3.9 µg per 100 g = 156 % of the EU NRV (2.5 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin B12 contributes to the reduction of tiredness and fatigue.

✓ 3.9 µg per 100 g = 156 % of the EU NRV (2.5 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Potassium contributes to the maintenance of normal blood pressure.

✓ 396 mg per 100 g = 20 % of the EU NRV (2000 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Potassium contributes to normal muscle function.

✓ 396 mg per 100 g = 20 % of the EU NRV (2000 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Phosphorus contributes to the maintenance of normal bones.

✓ 232 mg per 100 g = 33 % of the EU NRV (700 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Selenium contributes to normal spermatogenesis.

✓ 24 µg per 100 g = 44 % of the EU NRV (55 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Selenium contributes to the maintenance of normal hair.

✓ 24 µg per 100 g = 44 % of the EU NRV (55 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Selenium contributes to the maintenance of normal nails.

✓ 24 µg per 100 g = 44 % of the EU NRV (55 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Selenium contributes to the normal function of the immune system.

✓ 24 µg per 100 g = 44 % of the EU NRV (55 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Selenium contributes to the normal thyroid function.

✓ 24 µg per 100 g = 44 % of the EU NRV (55 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Also low in sodium — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.”

Goals this food supports

⚖️ Lose weight 💪 Build & keep muscle 🫀 Improve cholesterol 🩺 Healthy blood pressure ❤️ Heart health 🩸 Blood flow & blood vessels 💞 Sexual health & fertility 🧠 Strong brain & focus 🙂 Mood & psychological function ⚡ More energy, less tiredness 🦴 Strong bones & teeth 🛡️ Immune system ✨ Healthy skin 💇 Hair & nails 👁️ Eyes & vision 🩸 Healthy blood & iron 🌱 Long life & healthy ageing 🦋 Thyroid function

Full nutrient profile

Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).

Energy & macronutrients

Nutrient	per 100 g	per 125 g	%NRV	Origin
Energy	180 kcal	225 kcal		BLS `ENERCC` · Calculated by formula
Protein	19.9 g	24.9 g		BLS `PROT625` · Laboratory analysis
Fat	11.2 g	14 g		BLS `FAT` · Laboratory analysis
Carbohydrate (available)	0 g	0 g		BLS `CHO` · Calculated by formula
Sugars (total)	0 g	0 g		BLS `SUGAR` · Calculated by formula
starch	0 g	0 g		BLS `STARCH` · Logische Null
fibreSoluble	0 g	0 g		BLS `FIBSOL` · Musterberechnung
Water	69.2 g	86.5 g		BLS `WATER` · Laboratory analysis
Salt	0.08 g	0.1 g		BLS `NACL` · Calculated by formula

Fats & fatty acids

Nutrient	per 100 g	per 125 g	%NRV	Origin
Saturated fat	2.4 g	3 g		BLS `FASAT` · Calculated by formula
Monounsaturated fat	3.6 g	4.4 g		BLS `FAMS` · Calculated by formula
Polyunsaturated fat	3.5 g	4.3 g		BLS `FAPU` · Calculated by formula
Omega-3 fatty acids (total)	2.6 g	3.2 g		BLS `FAPUN3` · Calculated by formula
Alpha-linolenic acid (ALA, omega-3)	0.25 g	0.31 g		BLS `F18:3CN3` · Laboratory analysis
EPA	697 mg	871 mg		BLS `F20:5CN3` · Laboratory analysis
DHA	1115 mg	1394 mg		BLS `F22:6CN3` · Laboratory analysis
EPA + DHA (long-chain omega-3)	1812 mg	2265 mg		BLS
omega6	0.88 g	1.1 g		BLS `FAPUN6` · Calculated by formula
Linoleic acid (omega-6)	0.73 g	0.92 g		BLS `F18:2CN6` · Laboratory analysis
Oleic acid	2.2 g	2.7 g		BLS `F18:1CN9` · Laboratory analysis
Cholesterol	58.3 mg	72.9 mg		BLS `CHORL` · Laboratory analysis

Vitamins

Nutrient	per 100 g	per 125 g	%NRV	Origin
Vitamin A	0 µg	0 µg	0 %	BLS `VITAA` · Calculated by formula
Vitamin D	3.8 µg	4.8 µg	76 %	BLS `VITD` · Calculated by formula
Vitamin E	1.9 mg	2.4 mg	16 %	BLS `VITE` · Laboratory analysis
Vitamin K	0.6 µg	0.75 µg	1 %	BLS `VITK` · Calculated by formula
Thiamin (vitamin B1)	0.14 mg	0.17 mg	13 %	BLS `THIA` · Laboratory analysis
Riboflavin (vitamin B2)	0.3 mg	0.38 mg	21 %	BLS `RIBF` · Laboratory analysis
Niacin (vitamin B3)	12.3 mg	15.4 mg	77 %	BLS `NIAEQ` · Calculated by formula
Pantothenic acid (vitamin B5)	1 mg	1.3 mg	17 %	BLS `PANTAC` · Aggregated from several sources reference National Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016
Vitamin B6	0.55 mg	0.69 mg	39 %	BLS `VITB6` · Laboratory analysis
Biotin	4 µg	5 µg	8 %	BLS `BIOT` · Aggregated from several sources reference Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 National Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016
Folate	53.6 µg	67 µg	27 %	BLS `FOL` · Calculated by formula
Vitamin B12	3.9 µg	4.9 µg	156 %	BLS `VITB12` · Laboratory analysis
Choline	78.5 mg	98.1 mg		USDA FDC 175167

Minerals & trace elements

Nutrient	per 100 g	per 125 g	%NRV	Origin
Sodium	31.9 mg	39.9 mg		BLS `NA` · Laboratory analysis
Potassium	396 mg	495 mg	20 %	BLS `K` · Laboratory analysis
Calcium	11 mg	13.8 mg	1 %	BLS `CA` · Aggregated from several sources reference Norwegian Food Safety Authority, Norwegian Food Composition Database 2023 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 National Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024
Magnesium	23.3 mg	29.1 mg	6 %	BLS `MG` · Laboratory analysis
Phosphorus	232 mg	290 mg	33 %	BLS `P` · Laboratory analysis
Iron	0.24 mg	0.3 mg	2 %	BLS `FE` · Laboratory analysis
Zinc	0.32 mg	0.4 mg	3 %	BLS `ZN` · Scientific literature reference Converted value from: BVL; Lebensmittel Monitoring 2008; 2008
Iodine	5 µg	6.3 µg	3 %	BLS `ID` · Laboratory analysis
Selenium	24 µg	30 µg	44 %	USDA FDC 175167
Copper	0.04 mg	0.05 mg	4 %	BLS `CU` · Scientific literature reference Converted value from: BVL; Lebensmittel Monitoring 2008; 2008
Manganese	0.04 mg	0.05 mg	2 %	BLS `MN` · Aggregated from several sources reference Public Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 National Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 US Department of Agriculture, Agricultural Research Service; USDA National Nutrient Database for Standard Reference, Legacy Release; 2019 U.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central: Foundation Foods. Version Current: April 2024. Internet: fdc.nal.usda.gov.
fluoride	0.03 mg	0.04 mg		BLS `FD` · Other nutrient database reference Leibniz-Institut für Lebensmittel-Systembiologie; SFK Online Version; 2016

Essential amino acids

Nutrient	per 100 g	per 125 g	%NRV	Origin
Histidine	0.51 g	0.64 g		BLS `HIS` · Laboratory analysis
Isoleucine	0.92 g	1.1 g		BLS `ILE` · Laboratory analysis
Leucine	1.5 g	1.9 g		BLS `LEU` · Laboratory analysis
Lysine	1.8 g	2.3 g		BLS `LYS` · Laboratory analysis
Methionine	0.6 g	0.75 g		BLS `MET` · Laboratory analysis
Phenylalanine	0.8 g	1 g		BLS `PHE` · Laboratory analysis
Threonine	0.91 g	1.1 g		BLS `THR` · Laboratory analysis
Tryptophan	0.26 g	0.33 g		BLS `TRP` · Laboratory analysis
Valine	1.1 g	1.3 g		BLS `VAL` · Laboratory analysis

Sources

Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
FoodData Central — USDA Agricultural Research Service
Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
EU Register of nutrition and health claims made on foods — European Commission
Omega 3Fatty Acids — fact sheet for health professionals — NIH Office of Dietary Supplements
Vitamin D — fact sheet for health professionals — NIH Office of Dietary Supplements
Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
Riboflavin — fact sheet for health professionals — NIH Office of Dietary Supplements
Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
Pantothenic Acid — fact sheet for health professionals — NIH Office of Dietary Supplements
Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
Vitamin B12 — fact sheet for health professionals — NIH Office of Dietary Supplements
Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements

Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.

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