Does unagi have a lot of fat?

November 23, 2025 •

4 min read

Unagi is renowned for its rich flavor and decadent texture, a characteristic that stems from its relatively high fat content compared to leaner fish. While the perception of high fat might raise a red flag for some, the specific type of fat found in unagi is primarily unsaturated and offers significant health advantages.

Quick Summary

Unagi is a fatty fish, but its fat is mainly heart-healthy monounsaturated and polyunsaturated fats, including beneficial omega-3s that support brain and heart health.

Key Points

High-Fat Content: Unagi contains a notable amount of fat, but it is primarily healthy unsaturated fat, not the saturated fat found in many red meats.
Rich in Omega-3s: The fat in unagi is a good source of omega-3 fatty acids like EPA and DHA, which benefit brain and heart health.
Nutrient-Dense: Beyond fat, unagi is packed with vitamins A, E, and B, as well as essential minerals like calcium.
Leaner Than Some Fatty Fish: While rich, unagi can have a different fat profile and sometimes less total omega-3s than fish like salmon, depending on farming and preparation methods.
Preparation Impacts Nutritional Value: The way unagi is cooked, typically grilled (kabayaki), affects its final nutritional content, with excess fat being rendered away.
Moderation is Key: Despite its health benefits, unagi's richness means it should be enjoyed in moderation as part of a balanced diet.

Understanding Unagi's Fat Content

Freshwater eel, or unagi, is a staple in Japanese cuisine, often prepared with a sweet and savory glaze. Its rich flavor and tender texture are a direct result of its fat content. Per 100 grams of unagi, nutritional data shows a significant amount of fat compared to many other types of fish. However, simply looking at the total fat percentage doesn't provide the complete nutritional picture. The key lies in the quality of the fat, not just the quantity.

The Breakdown of Unagi's Fat Profile

The fat in unagi is not the solid, unhealthy saturated fat typically associated with red meats. Instead, it is predominantly composed of monounsaturated and polyunsaturated fatty acids, which are considered 'good' fats. This is a crucial distinction for anyone concerned about heart health. These healthy fats play a vital role in bodily functions and are essential for a balanced diet.

Specifically, unagi is a source of omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are known for their anti-inflammatory properties and benefits for cardiovascular and brain health. Unlike saturated fats that can elevate LDL (bad) cholesterol, the fats in unagi can help improve cholesterol levels and reduce inflammation.

Unagi vs. Other Popular Fish: A Comparison

To put unagi's fat content into perspective, it's helpful to compare it with other commonly consumed fish. While unagi is a fatty fish, its nutritional profile is unique. For example, some search results suggest that farmed salmon can have higher total fat and omega-3 content than eel, indicating that not all 'fatty' fish are the same. Additionally, comparing unagi to its saltwater counterpart, anago (sea eel), reveals a significant difference in fat and calorie density, with anago being much leaner.

Here is a comparison table outlining the approximate nutritional content per 100g serving for three types of seafood:


Feature	Unagi (Freshwater Eel)	Anago (Saltwater Eel)	Salmon (Atlantic, Cooked)
Calories	~236-255 kcal	~151 kcal	~208 kcal
Total Fat	~15-19.3 g	~6.7 g	~13.4 g
Saturated Fat	~3 g	Low	~2.5 g
Omega-3s	Present (EPA/DHA)	Present (EPA/DHA)	Very High (EPA/DHA)
Texture	Rich, dense, fatty	Lighter, more delicate	Firm, flaky

This comparison demonstrates that while unagi is fattier than its saltwater counterpart, its nutritional values, particularly the type of fat, are comparable to or different from other popular fatty fish like salmon.

The Health Benefits of Unagi's Healthy Fats

Beyond just the fat profile, the richness of unagi contributes to a wide array of health benefits. The omega-3 fatty acids are particularly beneficial for:

Brain Function: DHA is crucial for brain health, supporting cognitive function and helping to prevent age-related cognitive decline.
Heart Health: The omega-3s help reduce inflammation, lower blood pressure, and improve cholesterol levels, all contributing to a healthier cardiovascular system.
Skin Health: Omega-3 and other fatty acids can contribute to maintaining healthy, hydrated skin.

Additionally, unagi is packed with other vital nutrients:

Vitamins A and E: These antioxidants help boost the immune system and combat the effects of aging.
B Vitamins: Essential for energy metabolism, helping to convert nutrients into usable energy.
Calcium and Minerals: Important for bone health and nerve function.

Enjoying Unagi: Preparation and Dishes

Unagi is not typically consumed raw and is almost always cooked, with the most common preparation being kabayaki, a grilled method. The cooking process itself helps render some of the fat, resulting in a tender, flavorful fillet. Popular dishes include:

Unadon: Grilled unagi served over a bowl of rice in a donburi bowl.
Unaju: A more elegant version of unadon, served in a lacquered box called a jubako.
Umaki: Grilled unagi wrapped in a Japanese rolled omelet.
Unakyu: A sushi roll featuring unagi and cucumber.
Shirayaki: Grilled unagi without the tare sauce, seasoned only with salt to emphasize the eel's natural flavor.

Conclusion: The Final Verdict on Unagi's Fat

So, does unagi have a lot of fat? Yes, it does, especially compared to leaner white fish. However, this fact should not be a deterrent for those seeking a nutrient-dense protein source. The fat in unagi is predominantly healthy, unsaturated fatty acids, including beneficial omega-3s that are essential for heart and brain health. When enjoyed in moderation and as part of a balanced diet, unagi offers not only a delectable culinary experience but also a valuable nutritional boost. It's a prime example of how some fatty foods can be a healthy and delicious addition to your meals.

For more information on the nutritional content of unagi and other foods, consult authoritative sources like the USDA FoodData Central database. [Link: https://fdc.nal.usda.gov/index.html]

Frequently Asked Questions

The fat in unagi is primarily healthy unsaturated fat, specifically monounsaturated and polyunsaturated fatty acids, including beneficial omega-3s. This is very different from the saturated fat found in many red meats.

While both are considered fatty fish, their fat profiles differ. Unagi has a significant fat content but a lower omega-3 concentration than salmon. Some farmed salmon may contain more total fat and omega-3s than eel.

Yes, unagi is rich in DHA, a type of omega-3 fatty acid that is essential for proper brain and nerve function. Regular consumption can support cognitive health.

Yes, the healthy fats in unagi contribute to improved heart health, regulated blood pressure, and lower cholesterol. It also helps reduce inflammation throughout the body.

Yes, unagi is a calorically dense food, with a high caloric content per 100g compared to leaner fish due to its fat and protein content.

The most common preparation, kabayaki, involves grilling the eel over charcoal. In some regions, the eel is also steamed before grilling, which helps render some of the excess fat.

While unagi is high in fat, it is a healthy source of unsaturated fats. For those on a strict low-fat diet, it's best to consume it in moderation and be mindful of portion sizes due to its caloric density.

Unagi is significantly higher in calories and fat than anago (saltwater eel). However, unagi also has higher concentrations of certain vitamins, like Vitamin A and B, making it more nutrient-dense overall.