Is Atlantic salmon a fatty fish? Exploring the nutritional facts

December 21, 2025 •

3 min read

According to the Washington State Department of Health, the fat found in fish is rich in omega-3 fatty acids, which are crucial for heart and brain health. Yes, Atlantic salmon is considered a fatty fish, and its nutritional profile is influenced heavily by whether it is farmed or wild, which impacts its fat content significantly.

Quick Summary

Atlantic salmon is a recognized fatty fish, particularly the farmed variety which is higher in total fat than its wild counterpart. Both are excellent sources of beneficial omega-3 fatty acids, crucial for health.

Key Points

Farmed vs. Wild: Farmed Atlantic salmon has a higher fat content than wild Atlantic salmon due to its diet and less active lifestyle.
Omega-3 Source: Both farmed and wild Atlantic salmon are excellent sources of beneficial omega-3 fatty acids, which support heart and brain health.
Fat Ratio Differences: The omega-6 to omega-3 ratio is less favorable in farmed salmon compared to wild salmon, though both still contribute positively to a Western diet.
Nutrient-Dense: Beyond fat, Atlantic salmon provides high-quality protein, vitamin D, B vitamins, and antioxidants like astaxanthin.
Informed Choice: The choice between farmed and wild depends on consumer priorities regarding fat content, taste, and cost, as both offer strong nutritional benefits.

Is Atlantic Salmon a Fatty Fish? Understanding the Farmed vs. Wild Difference

Yes, Atlantic salmon is classified as a fatty, or oily, fish, but its fat content varies significantly depending on its origin—whether it is farmed or wild-caught. This distinction is critical because it impacts not only the total fat percentage but also the fatty acid profile of the fish. Farmed Atlantic salmon, a staple in global markets, is typically fed a controlled diet of pellets that results in a higher overall fat content than its wild counterpart. In contrast, wild Atlantic salmon leads a more active life and consumes a natural, diverse marine diet, resulting in a leaner physique. This difference explains why farmed salmon fillets often have more visible white fat lines compared to the leaner wild salmon.

The Nutritional Breakdown: The Quality of Atlantic Salmon's Fat

For both farmed and wild Atlantic salmon, a significant portion of their fat comes from beneficial polyunsaturated omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids are vital for human health, playing a key role in supporting the heart and brain, reducing inflammation, and promoting overall wellness. However, the ratio of omega-6 to omega-3 fatty acids can differ between the two types of salmon. The plant-based ingredients in farmed salmon feed can lead to a higher proportion of omega-6 fatty acids, while wild salmon’s natural diet ensures a more favorable omega-3 to omega-6 ratio. Despite this, modern farmed salmon is still considered an excellent dietary source of omega-3s.

Comparing Fat Profiles: Farmed vs. Wild Atlantic Salmon

To better illustrate the differences, here is a comparison of the typical fat content and nutritional composition based on available data:


Feature	Farmed Atlantic Salmon (per 100g, cooked)	Wild Atlantic Salmon (per 100g, cooked)
Total Fat	Approximately 12–18g	Approximately 6–8g
Omega-3s (EPA+DHA)	High (around 1.8–2.3g)	High (around 1.1–1.2g)
Calories	Higher (~206 kcal)	Lower (~182 kcal)
Omega-6 to Omega-3 Ratio	Higher ratio (e.g., 0.7:1)	Lower ratio (e.g., 0.05:1)
Protein	Slightly lower (~22g)	Slightly higher (~25g)
Contaminants	Lower levels due to controlled environment	Can have higher levels depending on the environment

Beyond the Fat: Other Nutritional Benefits

While the fat content is a primary reason for salmon's healthy reputation, it offers a wealth of other vital nutrients. This makes it a comprehensive addition to a balanced diet. Some of the key nutrients include:

High-quality protein: Essential for building and repairing tissues, maintaining muscle mass, and providing sustained energy.
Vitamin D: Salmon is one of the best dietary sources of vitamin D, which is crucial for bone health and immune function.
B Vitamins: A great source of several B vitamins, including B12, B6, and niacin, which support energy production and nervous system health.
Selenium: An important trace mineral that supports thyroid hormone metabolism and DNA synthesis.
Antioxidants: Contains astaxanthin, a powerful antioxidant that gives salmon its signature reddish-pink color and has been linked to heart and brain health.

Making an Informed Choice

Choosing between farmed and wild Atlantic salmon depends on your priorities. For instance, farmed salmon is more widely available and often more affordable, providing a reliable source of omega-3s year-round. A single portion of farmed Atlantic salmon can provide a week's recommended intake of marine omega-3s for healthy individuals. However, some consumers prioritize the leaner profile, more favorable omega-3 to omega-6 ratio, and natural diet of wild-caught salmon. The good news is that both are excellent additions to a healthy diet, particularly as an alternative to red meat with less beneficial saturated fat. For more information on the health benefits of seafood, visit the official website of the Office of Dietary Supplements at the National Institutes of Health: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/.

Conclusion: A Healthy Fatty Fish Option

Atlantic salmon is undeniably a fatty fish, valued for its rich content of heart-healthy omega-3 fatty acids. While farmed Atlantic salmon contains more total fat than its wild counterpart, both varieties offer significant nutritional benefits. The decision often comes down to taste preference, budget, and a consideration of nutritional nuances, but either option provides a powerful boost of protein, vitamins, and essential fatty acids to your diet. Including salmon regularly is a great way to support overall wellness and enjoy a delicious and nutritious seafood meal.

Frequently Asked Questions

Yes, wild Atlantic salmon is also considered a fatty fish, though its total fat content is significantly lower than that of farmed Atlantic salmon due to its natural, leaner diet and active lifestyle.

Farmed Atlantic salmon typically has more fat because it is raised in controlled environments and fed a high-energy diet, often containing plant-based ingredients like soy and corn, which increases its overall fat accumulation.

While both are great sources, farmed Atlantic salmon often contains a slightly higher total amount of long-chain omega-3s (EPA and DHA) per serving because of its higher overall fat content. However, wild salmon often has a better omega-3 to omega-6 ratio.

Yes, the fat in Atlantic salmon is primarily from healthy polyunsaturated fatty acids, particularly omega-3s (EPA and DHA), which are beneficial for cardiovascular and brain health.

Atlantic salmon has more fat than chicken breast, but most of its fat is the healthy unsaturated kind. Compared to dark meat chicken, salmon's fat profile is often considered healthier due to its high omega-3 content.

Yes, Atlantic salmon can support weight management. Its high protein content helps regulate appetite and boosts metabolism. The healthy omega-3 fats may also help reduce belly fat when combined with an active lifestyle.

The American Heart Association recommends eating fish at least two times per week as part of a healthy diet, especially fatty fish rich in omega-3s like salmon.