How Much Vitamin D is in Salmon? A Deep Dive into this Nutritious Fish

Salmon is well known as one of the healthiest fish you can eat. Not only is it a great source of protein, it also contains omega-3 fatty acids that are vital for heart and brain health. But did you know salmon is also one of the best natural sources of vitamin D?

Vitamin D is an essential nutrient that many people are deficient in. It plays a pivotal role in bone health and calcium absorption. Emerging research also suggests it may help prevent chronic diseases like cancer, autoimmune disorders and heart disease.

So how much vitamin D is actually in salmon? And does it matter whether you choose wild or farmed varieties? Keep reading to find out,

Why Vitamin D Matters

Before diving into the vitamin D content of salmon let’s quickly review why this nutrient is so important.

Vitamin D is sometimes called the “sunshine vitamin” because your skin makes it when exposed to ultraviolet rays from the sun However, getting enough vitamin D from the sun can be difficult depending on where you live Other factors like skin color, use of sunscreen and time spent outdoors also affect how much you produce.

This is why vitamin D intake from foods and supplements is recommended as well. According to the National Institutes of Health, the daily recommended intake is:

• 600 IU (15 mcg) for ages 1–70 years old
• 800 IU (20 mcg) for ages 71 years and older

Unfortunately, deficiency is very common. It’s estimated that about 1 billion people worldwide have low blood levels of vitamin D.

Vitamin D deficiency causes rickets in children and osteomalacia in adults. Both conditions soften and weaken bones, leading to deformities and fractures.

Emerging research also links low vitamin D levels to an increased risk of cancer, autoimmune disorders, heart disease, high blood pressure and depression.

Given the importance of vitamin D for health, it’s a good idea to include rich food sources of it in your diet. Salmon just so happens to be one of the best.

Vitamin D in Wild Salmon

Many observational studies show that wild salmon contains more vitamin D than farmed salmon.

For example, a 100-gram serving may provide:

• Wild salmon: 5.8–25.6 mcg vitamin D
• Farmed salmon: 2.4–12.6 mcg vitamin D

However, there is considerable variability in these estimates. A detailed analysis of global research in both wild and farmed salmon revealed the following:

• Wild Atlantic salmon contains 5.7–26.6 mcg vitamin D per 3.5-ounce (100-gram) serving
• Farmed Atlantic salmon contains 2.9–9.5 mcg for the same serving size
• Wild Pacific salmon like sockeye contains approximately 18.8 mcg per serving

The vitamin D content of wild salmon depends on the species, habitat and life stage. Levels are highest in wild salmon that eat plenty of fish and shrimp.

One study observed that wild salmon from northern latitudes contained more vitamin D than southern populations, likely because they ingest more fish high in vitamin D to survive in colder, darker waters.

Vitamin D in Farmed Salmon

The vitamin D content of farmed salmon depends on what the fish are fed. Traditionally, farmed salmon are fed fishmeal and fish oil fortified with vitamin D.

The maximum amount of vitamin D permitted in salmon feed in the European Union is 7.5 mcg per kg of feed. However, global regulations range from 5–20 mcg per kg of feed.

In a 12-week study, feeding salmon diets with 27–144 mcg of vitamin D per kg of feed increased fillet levels from 2.9–9.5 mcg per 3.5-ounce (100-gram) serving.

Higher intakes from 155–2,500 mcg per kg feed did not further elevate fillet vitamin D content.

These results suggest that feed must provide at minimum 27–155 mcg per kg to achieve vitamin D levels comparable to wild salmon.

However, commercially prepared feeds rarely include anywhere close to this amount. Thus, farmed salmon today contains significantly less vitamin D than wild varieties.

Other Factors That Affect Vitamin D in Salmon

Many additional factors besides feed affect vitamin D levels in farmed fish:

• Production method: Fish raised in offshore pens (net enclosures in the ocean) get more sunlight and synthesize more vitamin D than those raised in tanks on land.

• Harvest season: Levels fluctuate seasonally, with the highest amounts in spring and summer and lowest in winter.

• Processing and storage: Freezing, canning and other processing can decrease vitamin D, especially with extended storage times.

• Cooking method: Baked salmon retains more vitamin D than fried, cured or dried preparations.

Given all these variables, the vitamin D content of both wild and farmed salmon can vary widely.

To maximize your intake from salmon, choose wild varieties in season. Eat them soon after catch or purchase and cook using low-heat methods like baking or broiling.

Canned wild salmon is also a good choice, as the canning process does not appear to decrease vitamin D.

How Much Vitamin D Do You Need?

Current intake recommendations for vitamin D are 600–800 IU (15–20 mcg) per day.

A 3.5-ounce (100-gram) serving of salmon can provide anywhere from 2.9–26.6 mcg, depending on many factors.

Eating salmon once or twice per week would get you halfway to the recommended minimum. Combine it with other vitamin D-rich foods like egg yolks, mushrooms and fortified dairy products to meet your needs from diet alone.

Supplements are also an option if your levels are low. They provide a consistent dosage of vitamin D that doesn’t depend on the food source or preparation method.

Given its long list of health benefits, vitamin D is too important to overlook. Salmon is one of the best natural sources thanks to its high fat content, which allows for greater vitamin D absorption.

Include this nutritious fish in your diet regularly to take advantage of its stellar nutritional package.

The Bottom Line

Salmon contains more vitamin D than most other foods. Levels are higher in wild salmon than farmed due to differences in diet.

To maximize the vitamin D content of salmon, choose wild varieties in season and eat them soon after catch or purchase. Baking or broiling also retains more vitamin D than other cooking methods.

Aim for two servings of salmon per week along with other vitamin D-rich foods and sunlight to meet your daily needs. Supplements can help fill any nutritional gaps.

Vitamin D is essential for bone health and plays a role in preventing chronic disease. Salmon is one of the best ways to get this important nutrient in your diet.