Can I eat medium rare salmon?

In this brief guide, we’ll address the search query: “Can I eat medium rare salmon?” Also, we’ll explore how salmon can be cooked, what the nutritional content of salmon is, and what are the health benefits of eating salmon. 

Can I eat medium rare salmon? 

Yes, our readers can enjoy a portion of salmon that is medium rare, so long as it has been sourced from a reputable supplier that has adequately processed the salmon meat.

Once fished, salmon meat must be frozen, not only to be preserved but also to kill off any parasites that it may harbor. This is usually accomplished by flash freezing the fish, such as packaging it in ice or vacuum-sealing it and dipping it in liquid nitrogen.

The freezing temperatures will effectively kill off any parasites and make the fish safe for consumption.

Frozen salmon can be enjoyed medium rare, as it is also sashimi grade. This means that it can be used raw and if consumed poses no threat to a person’s health. 

However, fresh salmon that is being cooked straight from the water should be prepared at at least 145°F (63°C), and thoroughly cooked to kill off any potential foodborne pathogens.

We encourage our readers to be especially cautious whenever dining on seafood. As such this means that they should source their seafood from reputable suppliers and be very vigilant regarding its freshness.

How can salmon be cooked? 

Salmon can be cooked in many ways. Popular recipes include sautéing it, baking it, grilling it, using it to make stews, and as an ingredient in popular seafood dishes of oriental heritage (such as sushi and sashimi). 

There are many salmon-based recipes that our readers can consult, which are sure to appeal to their taste, and we encourage our readers to explore the many available options. 

Salmon is nutritious, and among the most popular fish eaten throughout the world. It can be found in Asian cuisine, Nordic dishes, and many other recipes that reflect its versatility.

What is the nutritional content of salmon? 

On average, one fillet of salmon (227 grams) will provide: 

  • 468 calories – of which 252 are sourced from fat
  • 50 grams of protein
  • 28 grams of fat (43% of the recommended daily intake) – of which 5.4 grams are saturated fat (27% of the RDI), 10 grams are polyunsaturated fat, and 9.5 grams are monounsaturated.
  • 0 grams of carbohydrates
  • 143 milligrams of cholesterol (48% of the recommended daily intake)
  • 138 milligrams of sodium (6% of the recommended daily intake)
  • 872 milligrams of potassium (25% of the recommended daily intake)

Additionally, the same portion will supply 10% of the recommended daily intake of vitamin A, 14% of vitamin C, 2.6% of calcium, and 4.3% of iron.

*Recommended daily intake values are calculated based on a diet of 2000 calories per day. An individual’s particular needs may therefore be above, or below these values. 

What are the health benefits of eating salmon? 

The health benefits associated with eating salmon include; being a source of protein, vitamins and minerals, and other bioactive compounds such as omega-3 fatty acids. 

Salmon is rich in vitamin B12, B6, selenium, Niacin, pantothenic acid, thiamine, and phosphorus. 

Omega-3 fatty acids are associated with many health benefits, such as a decreased risk of heart disease, liver disease, circulatory problems, type 2 diabetes, cancer, insulin resistance, and cognitive disorders. This is because omega-3 fatty acids protect cells from oxidative damage. 

Vitamin B12 is essential in the synthesis of red blood cells, DNA, and is also important for the healthy development of both brain and nerve cells.

Vitamin B6 is important for metabolic functions involving proteins, fat, and sugar. It is also important in the development of many tissues and specialized cells such as skin, nerves, and brain matter. 

Niacin, also found in salmon, is an important vitamin of the B complex that helps our bodies source energy from the foods we eat, along with helping to maintain our organs and tissues healthy, as a result of this nourishment. 

Pantothenic acid, which is also known as vitamin B5, is important for metabolic functions such as building and breaking down fat.

Thiamine is important for our nervous systems to properly function, and also plays an important role in helping us source energy from the foods we eat. 

Phosphorus is also essential, as it is a component of DNA, and with calcium, helps maintain our bones healthy. 

However, despite all these benefits that may come with eating salmon, there are risks such as heavy metal poisoning and the risk of foodborne pathogens causing symptoms

As such, eating more than two ounces of salmon every week is not recommended, and in the case of readers who prefer their salmon to be lightly cooked (if at all), precautions should be taken to avoid food poisonings, such as flash freezing and proper thawing out. 


In this brief guide, we’ve addressed the search query: “Can I eat medium rare salmon?” Also, we’ve explored how salmon can be cooked, what the nutritional content of salmon is, and what are the health benefits of eating salmon.