Beyond the Fillet: What's the Healthiest Part of Salmon?

December 1, 2025 •

3 min read

According to the FDA, eating two to three servings of oily fish like salmon per week is recommended for health benefits. But many wonder what's the healthiest part of salmon—and the answer goes beyond the fillet, offering a comprehensive look at the fish's full nutritional profile.

Quick Summary

The skin, belly, and dark gray fat are nutrient-dense parts of salmon, providing higher concentrations of omega-3s, vitamins, and minerals than the pink flesh alone.

Key Points

Salmon skin is highly nutritious: It contains the highest concentration of omega-3 fatty acids, along with protein and vitamins D and B.
The gray fat layer is a nutritional powerhouse: Found between the skin and flesh, this fatty tissue is extremely rich in omega-3s and should not be removed.
Salmon belly is rich and flavorful: The belly has a higher fat content, making it not only delicious but also a great source of omega-3s.
Wild-caught is generally safer: Choosing wild-caught Pacific salmon is recommended to minimize exposure to potential contaminants found in some farmed varieties.
Cooking with the skin on retains nutrients: Preparing salmon with the skin intact helps to keep the natural oils and vitamins within the fillet.
The pink flesh is still excellent: The fillet remains a top source of protein, antioxidants like astaxanthin, and various vitamins, even if its omega-3 content is lower than the skin/belly.

The Surprising Health Benefits of Salmon Skin

For many, salmon skin is often discarded, yet experts agree it's one of the most nutritious parts of the fish when sourced properly. Crispy salmon skin is not only safe to eat but also provides a high concentration of omega-3 fatty acids, crucial for brain, heart, and reducing inflammation. The skin is also a source of collagen, important for skin, hair, and joint health, and contains vitamins like D and B. Choosing wild-caught Pacific salmon minimizes concerns about contaminants often found in farmed varieties.

The Gray Fat Layer: A Nutritional Goldmine

Beneath the skin lies a gray fat layer often removed for aesthetics, but it's a potent source of omega-3s. This fatty muscle tissue stores omega-3s, making this layer especially nutritious. Removing it means losing valuable nutrients. Most people don't notice a taste difference when it's left on.

Salmon Belly: The Rich and Flavorful Cut

The salmon belly, prized in cuisines like Japanese, is fattier and has a rich, tender texture. This higher fat content means more omega-3s, similar to the skin and gray layer. It offers great taste and heart-healthy benefits, and can be a more affordable option. It's excellent for grilling, baking, or searing.

The Pink Flesh: Still a Powerhouse of Nutrients

The pink fillet, while having lower concentrations of some fats than other parts, is still a great source of protein. It contains astaxanthin, the antioxidant giving salmon its color, which has anti-inflammatory properties. The flesh also provides B vitamins, selenium, and potassium.

Salmon Parts at a Glance


Feature	Salmon Skin	Gray Fat Layer	Salmon Belly	Pink Flesh (Fillet)
Omega-3s (EPA/DHA)	Very High	Very High	High	High
Protein	Good Source (Collagen)	Good Source	High	Excellent Source
Vitamins	High in D & B vitamins	High in D & B vitamins	Good source of D & B vitamins	High in D & B vitamins
Antioxidants	Present	Present	Present	High (Astaxanthin)
Texture	Crispy when cooked	Soft, fatty	Buttery, tender	Flaky, tender
Considerations	Source quality matters for safety	Slight fishier taste for some	High in calories, eat in moderation	Lower fat and omega-3s than skin/belly

Cooking for Maximum Nutritional Benefit

To maximize the nutritional content of your salmon, consider these tips:

Cook with the skin on: Cooking fillets with the skin on helps retain the natural oils and moisture, which keeps the fish juicy and flavorful while preserving nutrients.
Avoid high-heat cooking: While pan-searing provides a delicious crispy skin, methods like baking or steaming at lower temperatures may help retain a higher percentage of certain heat-sensitive nutrients like omega-3s and vitamin D.
Utilize the whole fish: Don't discard the nutrient-rich gray fat layer. A pan-seared or baked fillet cooked with the skin on will naturally incorporate this nutritious layer into your meal.
Pair with complementary foods: Serve salmon with a variety of vegetables and whole grains to create a balanced meal that complements its rich nutrient profile.

Conclusion

While the pink fillet is undoubtedly healthy, the healthiest part of salmon is found in the fatty tissues, particularly the skin, the gray fat layer directly beneath it, and the belly. These parts contain the highest concentrations of omega-3 fatty acids, along with valuable vitamins and minerals. Eating salmon with the skin on, ensuring it comes from a high-quality, wild-caught source, is the most effective way to reap the full range of health benefits this superfood offers. So the next time you prepare salmon, think twice before you toss the skin or scrape off the gray fat—you might be throwing away the most nutritious part.

Check out more about the nutritional benefits of omega-3s.

Frequently Asked Questions

For most healthy individuals, salmon skin from a high-quality, wild-caught source is safe to eat and provides excellent nutrition. However, people who are pregnant, breastfeeding, or have certain health conditions should consult a doctor, and it's best to avoid farmed Atlantic salmon skin due to higher contamination risks.

When cooked properly (e.g., pan-seared until crispy), salmon skin can have a pleasant flavor and a crispy texture. If not cooked well, it can be rubbery or have a strong, fishy taste. The gray fat layer can also add a slightly fishier flavor, but most people don't notice the difference.

Yes, the gray part of salmon is very healthy. This fatty muscle tissue, located just under the skin, is the most omega-3-rich part of the fish and is perfectly safe and nutritious to eat.

High-heat cooking methods like frying can diminish some of the omega-3s, as they are sensitive to high temperatures. Baking or steaming at lower temperatures helps retain more nutrients. However, even with high heat, a significant portion of the beneficial fats remains.

Wild-caught salmon is often considered nutritionally superior, with fewer calories, less fat, and more vitamins and minerals than farmed varieties. Wild-caught salmon from the Pacific is also considered the safest option regarding contaminants.

While the fillet is a good source of omega-3s, you get a higher concentration and a broader nutrient profile by also consuming the skin and belly, which are fattier parts of the fish.

For crispy skin, pat the fillet dry with a paper towel and pan-sear it skin-side down in a hot pan with a high-heat oil. Cook on medium heat until the skin is crispy, then briefly cook the flesh side.