Which Part of Salmon is the Healthiest? Skin, Belly, or Flesh?

January 12, 2026 •

3 min read

Salmon skin is a powerhouse of nutrients, with some sources stating it contains a higher concentration of omega-3 fatty acids than the flesh alone. As you navigate the culinary choices, understanding which part of salmon is the healthiest can help maximize your dietary benefits.

Quick Summary

This article evaluates the nutritional profiles of different parts of salmon, including the skin, belly, and flesh. It compares their omega-3 fatty acid content, protein, and vitamin levels to determine the healthiest options. Important factors like sourcing and preparation methods are also examined.

Key Points

Skin's Omega-3 Supremacy: Salmon skin contains the highest concentration of omega-3 fatty acids, surpassing the flesh.
Belly is Nutrient-Rich: The fatty salmon belly offers a buttery texture and is exceptionally rich in healthy omega-3s.
Don't Discard the Dark Stuff: The gray fatty muscle tissue just under the skin is more nutrient-dense than the pink flesh.
Wild is Generally Healthier: Wild-caught Pacific salmon is often preferred for higher nutrient density and lower contaminant levels compared to farmed salmon.
Roe Provides Concentrated Benefits: Salmon roe (eggs) packs a powerful punch of omega-3s, vitamins, and antioxidants.
Cooking Method Matters: Baking or poaching with the skin on helps preserve the delicate omega-3s and other nutrients during cooking.

Comparing the Healthiest Parts of Salmon

While the entire salmon is celebrated for its health benefits, not all parts are created equal regarding nutrient density. A closer look reveals that specific cuts and even the skin offer unique advantages, primarily due to varying fat concentrations. The fat-rich areas are a concentrated source of the salmon's beneficial omega-3s.

The Nutritional Power of Salmon Skin

Often discarded, salmon skin is packed with remarkable health benefits that are worth keeping on your fillet.

Highest Omega-3 Concentration: The fat layer directly beneath the skin contains an exceptionally high level of omega-3s, crucial for brain and heart health.
Rich in Collagen: Salmon skin is a great source of protein and collagen, which supports healthy joints, skin, and bones.
Contains Vitamins D and B: It provides a good dose of vitamins B and D, essential for metabolism and calcium absorption.

The Prized Salmon Belly

The fatty, tender belly meat is considered a delicacy and is highly valued for both its flavor and nutrients.

Extremely High in Fat: The salmon belly has the highest fat-to-flesh ratio on the fish, making it incredibly rich in flavor and omega-3s.
Buttery Texture: Its high fat content gives it a buttery, melt-in-your-mouth texture, especially when used for dishes like sashimi.

Leaner Flesh and Dark Muscle Tissue

The main body of the salmon, or the flesh, provides excellent nutrition, though its profile differs depending on the cut.

High-Quality Protein: The flesh is an abundant source of high-quality protein, providing all essential amino acids.
Essential Vitamins and Minerals: It is a key source of B vitamins, vitamin D, selenium, and potassium.
Dark Muscle Tissue: The gray or brown fatty layer just beneath the skin is richer in omega-3s than the pink flesh, so don't be tempted to remove it.

A Look at Salmon Roe

For those who enjoy a variety of seafood, salmon roe, or red caviar, offers its own concentrated benefits.

High Omega-3s and Antioxidants: Roe is an excellent source of omega-3s and contains astaxanthin, a powerful antioxidant that gives it its color.

Comparison Table: Which Part of Salmon Is Healthiest?


Feature	Salmon Skin	Salmon Belly	Salmon Flesh (Loin)	Salmon Roe
Omega-3s	Highest concentration	Very high concentration	Good source, less concentrated	High concentration
Protein	Good source, contains collagen	High source	High source, complete protein	Excellent source
Fat Content	High	Highest	Moderate	High
Vitamins	D, B	D, B12, B6	D, B, Selenium	A, D, B, C

Factors Influencing Salmon's Healthiness

It's not just the part of the fish that matters. Where the salmon was sourced and how it's prepared significantly impacts its nutritional value and safety.

Wild vs. Farmed Salmon

Choosing wild-caught over farmed salmon is a key consideration for maximizing health benefits.

Higher Nutrient Density in Wild: Wild salmon typically contains a higher concentration of minerals and less fat than farmed varieties.
Lower Contaminant Levels: Farmed salmon, especially from the Atlantic, may contain higher levels of contaminants like PCBs compared to wild-caught Pacific salmon.

Cooking Methods

The way you cook your salmon can preserve or diminish its nutrient content.

Best Methods: Baking or poaching salmon with the skin on helps to retain moisture, oil, and nutrients within the fish.
High Heat Impact: Cooking at very high temperatures, like broiling or frying until crispy, can cause some loss of omega-3 fatty acids and vitamin D from the skin.

Conclusion: Which Part is Best for You?

The absolute healthiest part of salmon depends on your specific nutritional goals, but the clear frontrunners are the fat-rich portions. The skin and belly contain the highest concentrations of omega-3 fatty acids, which are the main health draw of salmon. However, the flesh is still an excellent and more widely available source of quality protein and other vital nutrients. For the most beneficial and safest option, opt for wild-caught Pacific salmon and consider baking or poaching it to lock in the nutrients. For a comprehensive overview of the benefits of adding salmon to your diet, WebMD offers a helpful resource on the subject.

Incorporating different parts of the salmon can offer a varied and delicious way to get a full spectrum of benefits. The takeaway is that no part of the salmon should be wasted, as each offers valuable nutrition to support your overall health.

Frequently Asked Questions

Yes, salmon skin is safe to eat and provides excellent nutritional benefits, particularly a high concentration of omega-3s and protein. However, for maximum safety, it's best to consume the skin from wild-caught Pacific salmon, as farmed or Atlantic-sourced fish may contain more contaminants.

While both types are healthy, wild-caught salmon generally has a better nutritional profile, with more minerals and lower levels of contaminants like PCBs. Farmed salmon may have a higher total fat content but can also contain more saturated fat.

The skin and the fatty belly area are the most concentrated sources of omega-3s in a salmon. The fatty gray muscle tissue just beneath the skin also contains a higher level of omega-3s than the pink flesh.

It is generally not recommended to remove the skin before cooking. Keeping the skin on, especially during baking, helps retain the fish's natural oils and moisture, resulting in a juicier, more nutrient-rich fillet.

This is a layer of fatty muscle tissue that is particularly rich in beneficial omega-3 fatty acids. Contrary to its less appealing appearance, it is one of the most nutritious parts of the fish and should not be scraped off.

The cooking method can affect nutrient retention. Baking at lower temperatures is one of the best ways to preserve nutrients. Cooking at high heat, such as broiling or frying to make the skin crispy, may cause a slight loss of some omega-3s and vitamins.

Yes, salmon roe is a highly nutritious component. It is a source of protein and concentrated omega-3 fatty acids, along with vitamins A and D and the antioxidant astaxanthin.