Zinc Content in Atlantic Salmon
Atlantic salmon contains approximately 0.5 mg of zinc per 3.5 oz (100g) serving, making it a modest dietary source of this essential mineral. 1
Zinc Content in Context
Atlantic salmon is not among the highest zinc-containing seafood options. When comparing dietary sources:
- Higher zinc sources include oysters, red meat, poultry, and fortified cereals 2
- Atlantic salmon provides moderate zinc at approximately 0.5 mg per standard serving, which represents only 3-4% of the daily recommended intake of 12.7-16.3 mg for adults 1, 2
- Other seafood options like shrimp, lobster, and scallops contain similar modest zinc levels 1
Dietary Recommendations
For individuals seeking to optimize zinc intake:
- Prioritize high-protein foods including dark meats, cheese, eggs, and nuts over seafood for zinc content, as dietary zinc from these sources shows stronger protective effects than supplemental zinc 2
- Consume 8-16 mg/day of dietary zinc from varied food sources to reduce disease risk more effectively than equivalent supplemental intake 2
- Consider salmon primarily for omega-3 fatty acids rather than zinc content, as Atlantic salmon (both farmed and wild) provides 1.8-2.1 g of EPA/DHA per 3.5 oz serving, making it an excellent source of these beneficial fatty acids 1
Supplementation Considerations
If dietary zinc intake is insufficient:
- Standard supplementation of 15 mg/day is appropriate for adults not regularly consuming high-protein foods 2
- Maintain zinc-to-copper ratio of 8-15 mg zinc to 1 mg copper to prevent copper deficiency 2
- Use organic zinc compounds (zinc histidinate, zinc gluconate, zinc orotate) for better tolerability than inorganic forms 1, 3
Important Caveats
- Zinc in fish feed (for farmed salmon) contains multiple chemical species with varying bioavailability, though this primarily affects fish health rather than the zinc content in the final product consumed by humans 4, 5
- Vegetarians and vegans are at higher risk for zinc deficiency and should prioritize zinc-rich plant sources or supplementation rather than relying on seafood 6