Is Salmon Monounsaturated or Polyunsaturated?

November 21, 2025 •

2 min read

According to the American Heart Association, fatty fish like salmon is a critical part of a heart-healthy diet. But many people still wonder: is salmon monounsaturated or polyunsaturated? The answer is that salmon contains both, though it is particularly celebrated for its high concentration of polyunsaturated omega-3 fatty acids.

Quick Summary

Salmon is a nutritious oily fish that contains a mix of both monounsaturated and polyunsaturated fats, with a particularly high content of beneficial omega-3 polyunsaturated fatty acids (EPA and DHA).

Key Points

Dual Fat Profile: Salmon contains both monounsaturated and polyunsaturated fats, but is a particularly rich source of the polyunsaturated omega-3 type.
Rich in Omega-3s: The polyunsaturated fats in salmon primarily consist of the essential omega-3 fatty acids EPA and DHA, which the body cannot produce on its own.
Heart and Brain Benefits: The omega-3s in salmon help reduce inflammation, lower triglycerides, and support cardiovascular and cognitive health.
Different Levels in Wild vs. Farmed: While both are excellent sources, farmed salmon typically has a higher overall fat content and thus higher omega-3s, while wild salmon may have a more favorable omega-6 to omega-3 ratio.
Complete Nutritional Source: Beyond fats, salmon is packed with high-quality protein, B vitamins, and the antioxidant astaxanthin, offering comprehensive health benefits.

The Breakdown of Fats in Salmon

Unsaturated fats are beneficial for heart health, and salmon provides a healthy mix. The proportions can vary slightly between species and whether it's farmed or wild.

Polyunsaturated Fats (PUFAs)

Polyunsaturated fats have more than one double bond, making them liquid at room temperature. The most important types in salmon are omega-3 fatty acids, including EPA and DHA. These are essential, meaning the body cannot produce them and they must come from the diet. Omega-3s from salmon are linked to lower blood pressure, reduced triglycerides, decreased inflammation, and supported brain health. Oily fish like salmon are top sources of long-chain omega-3s.

Monounsaturated Fats (MUFAs)

Monounsaturated fats have one double bond. Also considered healthy, they are found in many plant foods, and salmon contains a notable amount as well. MUFAs can help lower bad (LDL) cholesterol, reducing heart disease and stroke risk. Data for salmon species like wild Chinook confirm the presence of monounsaturated fat.

Wild vs. Farmed Salmon: Fat Content Differences

Farmed salmon generally contains more fat overall than wild salmon due to its diet.

Nutritional Comparison (per 100g, cooked)


Nutrient	Wild Salmon	Farmed Salmon
Calories	~182 kcal	~206 kcal
Total Fat	~8 g	~12 g
Omega-3s (EPA+DHA)	~1.57 g	~1.83 g
Monounsaturated Fat	~2.6 g (based on total fat%)	~7.2 g (based on total fat%)
Omega-6/Omega-3 Ratio	Typically lower	Typically higher

While farmed salmon can have more omega-3s due to higher total fat, the omega-6 to omega-3 ratio is often less favorable than in wild salmon. Both are still excellent sources of healthy fats.

The Health Impact of Salmon's Fats

The combined effect of salmon’s polyunsaturated and monounsaturated fats is highly beneficial.

Cardiovascular Health: Omega-3s (polyunsaturated) and MUFAs (monounsaturated) help improve cholesterol and lower heart disease risk.
Brain Function: DHA is crucial for brain health and function, potentially reducing age-related cognitive decline risk.
Anti-Inflammatory Effects: Omega-3s in salmon have anti-inflammatory properties, helpful against chronic inflammation.

Other Nutritional Highlights

Salmon offers more than just healthy fats.

High-Quality Protein: It's an excellent source of complete protein for muscle health.
Vitamins and Minerals: Rich in B vitamins, including B12, B6, and niacin, and is a natural source of Vitamin D.
Antioxidants: Contains astaxanthin, an antioxidant linked to anti-inflammatory effects and heart protection.

Conclusion

Salmon contains both monounsaturated and polyunsaturated fats, but is most valued for its abundant polyunsaturated omega-3 fats, EPA and DHA, which provide the majority of its health benefits. Incorporating salmon into a balanced diet is a great way to get a powerful mix of healthy fats, protein, and essential nutrients. Whether wild or farmed, it supports heart and brain health.

For more information on recommended daily intake of Omega-3s, visit the National Institutes of Health website.

Frequently Asked Questions

The primary and most beneficial type of fat in salmon is polyunsaturated fat, specifically the omega-3 fatty acids EPA and DHA, which are crucial for heart and brain health.

Yes, salmon also contains a notable amount of monounsaturated fats, which, along with polyunsaturated fats, are considered healthy fats that support cardiovascular health.

Yes, farmed salmon generally has a higher total fat content and can contain more omega-3s as a result, though wild salmon may have a better omega-6 to omega-3 fatty acid ratio.

The polyunsaturated omega-3s in salmon have numerous health benefits, including reducing triglycerides, lowering blood pressure, decreasing inflammation, and supporting brain function.

Omega-3 fatty acids are called 'essential' because the human body cannot produce them and must get them directly from food sources, like salmon, to function properly.

Yes, the healthy unsaturated fats in salmon (both mono- and polyunsaturated) can help lower bad (LDL) cholesterol and support overall heart health.

Consuming at least two servings of fatty fish like salmon per week is generally recommended by health organizations to help meet omega-3 fatty acid needs.