Is the Fatty Part of Salmon Healthy?

December 8, 2025 •

3 min read

According to the American Heart Association, consuming fatty fish like salmon twice a week is recommended for heart health due to its omega-3 content. The fatty part of salmon is not just healthy but is actually a concentrated source of these beneficial nutrients that are vital for overall well-being.

Quick Summary

The fatty tissue of salmon, including the skin and belly, is packed with essential omega-3 fatty acids (EPA and DHA), which are highly beneficial for heart, brain, and joint health. The type of fat differs significantly from the saturated fats found in red meat, offering superior nutritional value. Source quality, whether wild-caught or farmed, affects the fat content and composition, as well as potential contaminant levels, warranting an informed choice.

Key Points

Nutrient-Dense Fat: Salmon's fatty tissue is a rich source of essential omega-3 fatty acids, EPA and DHA.
Cardiovascular Health: Omega-3s in salmon fat are linked to reduced blood pressure, lower triglycerides, and improved cholesterol levels, supporting a healthy heart.
Brain and Cognitive Benefits: The DHA in salmon fat is crucial for brain function, memory, and may help reduce age-related cognitive decline.
Wild vs. Farmed Differences: While both are healthy, wild salmon is typically leaner with a higher omega-3 to omega-6 ratio, whereas farmed salmon has higher overall fat content.
Skin is Healthy: The skin and belly of the salmon are the fattiest parts and contain the highest concentration of omega-3s, making the skin a nutritious addition when sourced responsibly.
Moderation is Key: To minimize risks from pollutants and mercury, experts recommend moderate consumption (two to three servings per week) and a varied diet.

The Truth About Salmon's Healthy Fats

Contrary to misconceptions about fat being universally unhealthy, the fats found in salmon are largely polyunsaturated, with a high concentration of omega-3 fatty acids (EPA and DHA). These are considered essential fats because the human body cannot produce them and must obtain them from diet. These beneficial fats are most abundant in the fattiest parts of the fish, such as the skin and the belly, and the gray layer just beneath the skin.

Omega-3s: The Cornerstone of Salmon Fat's Health Benefits

The primary reason the fatty part of salmon is so healthy is its high content of omega-3s. These fatty acids are crucial for several bodily functions and offer significant health advantages.

Heart Health: Omega-3s have been shown to help lower blood pressure, reduce triglycerides, and improve cholesterol levels by boosting HDL ('good') cholesterol. This reduces the risk of heart disease and stroke. They also work to decrease inflammation, which is a major factor in cardiovascular issues.

Brain Function: The human brain is heavily dependent on DHA for optimal function. Regular consumption of omega-3s is linked to better memory, reduced cognitive decline, and a lower risk of conditions like dementia and Alzheimer's disease. Some studies even suggest omega-3s can help improve mood and reduce symptoms of depression and anxiety.

Anti-inflammatory Effects: Chronic inflammation is the root of many diseases. The omega-3s in salmon have powerful anti-inflammatory properties that help manage and reduce inflammation throughout the body.

Wild vs. Farmed Salmon: A Comparison of Fat Content

The fat profile of salmon can differ depending on whether it was wild-caught or farmed. While both are excellent sources of omega-3s, there are nuances in their fat composition and overall nutrition.


Feature	Wild-Caught Salmon	Farmed Salmon
Fat Content	Generally leaner, but most of its fat is omega-3.	Higher overall fat content, meaning more calories, but also more omega-3s per serving.
Omega-6 Fatty Acids	Lower concentration, leading to a better omega-3 to omega-6 ratio.	Can contain a higher amount of omega-6 due to the plant-based feed.
Saturated Fat	Lower levels of saturated fat.	Can have more saturated fat than wild salmon.
Potential Contaminants	Lower risk of environmental pollutants like PCBs and dioxins.	Potential for higher levels of PCBs and other contaminants from the environment and feed, though levels are monitored by authorities.

For those seeking the highest concentration of beneficial fats with minimal exposure to potential contaminants, wild-caught salmon is often recommended. However, farmed salmon remains a very nutritious and accessible option, as long as sourcing is considered.

Eating Salmon Skin: A Crispy, Healthy Bonus

The skin of the salmon is one of the richest sources of healthy fats, particularly omega-3s. When cooked properly (e.g., pan-seared until crispy), it offers a delicious texture and flavor. Eating the skin is a great way to maximize your intake of beneficial nutrients. It is crucial to choose high-quality, reputable sources, especially when eating the skin, to minimize the risk of pollutants. Wild-caught Pacific salmon is often considered the safest choice for eating the skin.

Risks and Moderation

While the fatty part of salmon is healthy, there are considerations. Pollutants: As mentioned, farmed salmon can contain higher levels of pollutants. Mercury: Salmon is generally low in mercury compared to larger predatory fish like swordfish, but it's not entirely mercury-free. Moderation is key; the FDA recommends two to three servings of fish per week to balance benefits with potential risks. Nutrient Imbalance: Overconsumption could lead to excessive calorie intake and a lack of variety in your diet. Incorporating other healthy fats, proteins, and a wide range of fruits and vegetables is crucial for a balanced diet. Individuals on anticoagulant medication should also consult their doctor, as fish oil acts as a natural blood thinner.

Conclusion

In conclusion, the fatty part of salmon is not only healthy but a powerhouse of essential nutrients, predominantly omega-3 fatty acids. These fats are instrumental in supporting heart health, brain function, and reducing inflammation. While farmed and wild salmon have different fat profiles, both offer significant benefits. Eating the fatty skin is also a great way to boost your nutrient intake, provided you source your fish responsibly. By consuming salmon in moderation and as part of a varied diet, you can reap the impressive health rewards of this popular fatty fish. Learn more about the specific benefits of salmon oil from Healthline's comprehensive guide on https://www.healthline.com/nutrition/salmon-oil-benefits.

Frequently Asked Questions

Yes, the fatty parts of salmon, like the belly and the skin, contain the highest concentration of omega-3 fatty acids, which are the most prized health-promoting nutrients in the fish. While the lean part still offers high-quality protein and other vitamins, the fatty portion provides the most concentrated dose of beneficial omega-3s.

No, salmon fat is fundamentally different from the fat found in red meat. Red meat contains higher amounts of saturated fat, which can raise cholesterol levels and increase the risk of heart disease. Salmon fat is primarily composed of heart-healthy polyunsaturated fats, specifically omega-3s, which actually help lower cardiovascular risk factors.

Wild salmon is leaner and contains a better ratio of omega-3 to omega-6 fatty acids. Farmed salmon, while containing more total fat and often more omega-3s per serving, can also have higher levels of saturated fat and potential contaminants due to their feed and environment. However, both are excellent sources of beneficial omega-3s.

The white stuff that sometimes oozes from salmon during cooking is a harmless protein called albumin. It is not fat. Albumin is a liquid protein that solidifies and is squeezed out of the muscle fibers when exposed to high heat. It is completely safe to eat and is often a sign that the salmon may have been cooked too quickly or at too high a temperature.

Yes, salmon skin is safe and healthy to eat, especially if it comes from a responsibly sourced fish. The skin is particularly rich in omega-3 fatty acids and other nutrients. However, since some pollutants can accumulate in the fatty tissues, including the skin, it is important to choose high-quality salmon, such as wild-caught Pacific salmon, when eating the skin.

To maximize the health benefits, choose high-quality wild-caught salmon and include it in your diet two to three times per week. Cooking methods like baking or pan-searing with the skin on at a moderate temperature can help retain the moisture and fat, preserving nutrients. Eating the skin, if from a safe source, will also provide a nutrient boost.

While salmon fat is healthy, overconsumption can be problematic. Eating excessive amounts could lead to high calorie intake and potential exposure to cumulative pollutants and mercury. A varied diet, rather than relying solely on salmon for nutrients, is the most beneficial approach for long-term health.