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The #1 Anti-Inflammatory Protein to Buy at Costco, According to a Food Editor
- Salmon is rich in omega-3 fatty acids, which support heart, brain and overall health.
- Costco’s generous fillets give you great value for high-quality, fresh fish.
- Bulk buying means fewer shopping trips and a steady supply of salmon for easy meals.
Costco is a seemingly endless trove of delicious products. While I’m always open to trying new products (is it even a trip to Costco if you don’t eat at least one sample?), certain items are staples in my shopping cart, like this no-sugar-added dessert or these fruit bars. And the one protein that I must buy while shopping at Costco is fresh salmon—here are three reasons why.
Salmon isn’t just delicious—it’s also packed with nutrients that support overall health. Here’s how the nutrition profile compares between wild and farmed salmon.
| Nutrient | 3-ounce serving of cooked wild salmon | 3-ounce serving of cooked farmed salmon |
| Calories | 155 | 175 |
| Total Carbohydrates | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Total Sugars | 0 g | 0 g |
| Protein | 22 g | 19 g |
| Total Fat | 7 g | 11 g |
| Saturated Fat | 1 g | 2 g |
| Omega-3 Fat | 2 g | 2 g |
| Potassium | 534 mg | 326 mg |
Salmon is a source of omega-3 fatty acids, which may support heart health and cognitive function and reduce inflammation. In fact, salmon is one of the best foods to eat to reduce inflammation. The National Institutes of Health recommends a daily omega-3 intake of 1.1 grams and 1.6 grams for women and men, respectively, so eating a 3-ounce serving of salmon means when I dig into a grain bowl or sheet-pan dinner, I can meet those requirements for myself. Our bodies can’t produce this essential fatty acid—it has to be consumed through food or supplements—so I always make sure to add the fish to my cart to reap all the benefits.
Buying salmon at Costco can be a smart way to stretch your grocery budget. Large fresh fillets can be portioned into multiple servings, often bringing the cost per serving down significantly compared to smaller fillets from many other stores. Depending on the size you buy, you could save a couple of dollars per portion—making it a great option if salmon is a regular part of your weekly meals.
And if the health benefits and savings weren’t enough, the final reason I buy my salmon from Costco is the convenience. I live alone, so my trips to Costco are infrequent, typically once every few months. While I could buy salmon from a local grocery store, I find the price hard to beat. That’s why I like buying a large fillet, portioning it into multiple servings and then freezing it. Keeping my freezer stocked with all the salmon I want saves multiple trips to the store and ensures I always have a healthy protein on hand when I need a quick, easy meal.
Our Expert Take
Costco’s salmon delivers a triple win—great nutrition, real savings and unbeatable convenience. Whether you’re stocking up for the health benefits of omega-3s, cutting your cost per serving or simplifying meal prep, picking up salmon at Costco and keeping a few portions in the freezer ensures you’re always ready to whip up a satisfying, nutrient-packed dish.
