Why is Salmon Called Fatty Fish? The Science of Omega-3s

January 4, 2026 •

3 min read

According to Healthline, a 3.5-ounce serving of farmed salmon contains an impressive 2.3 grams of long-chain omega-3 fatty acids, a defining characteristic of its classification. This rich fat content is the primary reason salmon is celebrated as a "fatty fish," and is the source of many of its health benefits.

Quick Summary

Salmon is classified as a fatty or oily fish due to its naturally high content of heart-healthy omega-3 polyunsaturated fatty acids, particularly EPA and DHA. Its beneficial fat composition sets it apart from less-nutritious fatty meats and is why it is highly prized for its nutritional value.

Key Points

Omega-3 Rich: Salmon is classified as a fatty fish due to its high concentration of beneficial omega-3 fatty acids, specifically EPA and DHA.
Heart-Healthy Fat: Unlike saturated fats, the polyunsaturated fats in salmon are proven to reduce the risk of heart disease, lower triglycerides, and reduce inflammation.
Brain Booster: The DHA found in salmon is crucial for brain development and cognitive function, with studies linking consumption to a lower risk of dementia.
Wild vs. Farmed Differences: While both are fatty fish, wild salmon is typically leaner, while farmed salmon often contains more total fat, though both are excellent omega-3 sources.
Beyond Fat: In addition to healthy fats, salmon is a great source of high-quality protein, B vitamins, vitamin D, selenium, and the powerful antioxidant astaxanthin.
Beneficial for Weight Management: The high protein and omega-3 content in salmon can help regulate appetite, boost metabolism, and promote a feeling of fullness.
Anti-Inflammatory Properties: The omega-3s in salmon provide powerful protection against chronic inflammation, which is linked to numerous diseases.

Understanding the Term 'Fatty Fish'

The term "fatty fish" might sound unhealthy, but it's a nutritional category that indicates a high concentration of beneficial oils within the fish's tissues and abdominal cavity. These are not the saturated fats typically found in red meat. Instead, they are predominantly polyunsaturated fats, specifically the long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for human health. The body cannot produce these essential fats on its own, so we must obtain them from our diet. In salmon, these oils are stored throughout its flesh, giving it a rich flavor and a distinctive texture.

The Role of Omega-3s in Salmon

Salmon's rich oil content is directly related to its diet. In the wild, salmon consume smaller fish and crustaceans that are high in beneficial omega-3s. This diet is the foundation for the high levels of EPA and DHA found in their flesh. The specific amount of fat and omega-3s can vary depending on the species and whether the fish is wild-caught or farmed. Regardless, all varieties of salmon are excellent sources of these vital nutrients.

Comparison: Farmed vs. Wild Salmon Fat Content

The nutritional value of salmon can differ slightly between wild-caught and farmed varieties due to their different diets.


Feature	Wild Salmon	Farmed Salmon
Total Fat Content	Generally leaner	Typically higher in fat
Omega-3s (EPA & DHA)	High concentration within its fat	Often has slightly more total omega-3s due to a higher overall fat content
Overall Calorie Count	Lower	Higher
Protein Content	Higher by weight	Slightly lower by weight

Beyond Omega-3s: Additional Nutrients

While omega-3s are the star of the show, salmon's nutritional profile is a powerhouse of other important vitamins and minerals.

High-Quality Protein: Salmon provides a significant amount of high-quality protein, which is essential for building and repairing tissues, maintaining muscle mass, and supporting bone health.
Rich in B Vitamins: It is an excellent source of several B vitamins, including B12, B6, niacin, and riboflavin. These vitamins are crucial for energy production, brain function, and overall nervous system health.
Vitamin D: Salmon is one of the few natural food sources of vitamin D, which is vital for calcium absorption, bone health, and immune function.
Selenium: This trace mineral found in salmon plays a role in DNA synthesis, thyroid hormone metabolism, and protecting the body from oxidative damage.
Astaxanthin: This powerful antioxidant gives salmon its characteristic red-orange color. Astaxanthin has been linked to numerous health benefits, including heart, brain, and skin health.

Health Benefits Associated with Salmon's Fat

Eating fatty fish like salmon regularly has been linked to a variety of significant health advantages, primarily due to its rich omega-3 content.

Improved Heart Health: Omega-3s can help lower blood pressure, reduce triglycerides, decrease inflammation, and stabilize heart rhythms. Regular consumption is associated with a lower risk of heart disease and stroke.
Enhanced Brain Function: The DHA in salmon is essential for brain development and cognitive function. Studies suggest that consuming fatty fish may help protect against age-related cognitive decline and reduce the risk of dementia and Alzheimer's disease.
Reduced Inflammation: Chronic inflammation is a driver of many diseases. The omega-3s in salmon have potent anti-inflammatory effects that can help reduce markers of inflammation in the body.
Supported Mental Health: Research indicates a link between increased omega-3 intake and a lower risk of depression and anxiety. Salmon also contains vitamin D, which is crucial for mood regulation.

Conclusion: The Good News About Salmon's Fat

In conclusion, salmon is called a fatty fish not because it's unhealthy, but because of its abundance of incredibly beneficial omega-3 fatty acids. These essential fats, along with other key nutrients like protein, vitamin D, and astaxanthin, make salmon a nutritional powerhouse worthy of its reputation as a superfood. Including at least two servings of fatty fish like salmon in your weekly diet is a recommendation from health experts to help you meet your omega-3 needs and reduce the risk of several diseases, from heart disease to cognitive decline. The health benefits far outweigh any perceived downsides, making this fish a smart and delicious choice for a wholesome diet. For further guidance, the American Heart Association offers extensive recommendations on incorporating fish into a healthy eating plan.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making any significant changes to your diet.

Frequently Asked Questions

No, the fat content in salmon is not unhealthy. It is primarily composed of heart-healthy omega-3 polyunsaturated fatty acids, which are essential for human health and offer numerous benefits not found in saturated fats.

Fatty fish, like salmon, mackerel, and herring, store oils in their flesh, resulting in a higher fat and calorie content. Lean fish, such as cod and tilapia, are lower in fat and calories. Both offer health benefits, but fatty fish are prized for their high omega-3 levels.

Yes, their fat levels differ slightly. Farmed salmon tends to have a higher overall fat content than wild salmon due to its diet. However, both are excellent sources of beneficial omega-3 fatty acids, with wild salmon being leaner.

Omega-3s, especially EPA and DHA, are crucial for brain development, heart health, and controlling inflammation. They are considered "essential" fats because the human body cannot produce them, so they must be consumed through the diet.

Yes, canned salmon provides the same impressive health benefits and is often a more accessible and inexpensive option. Most canned salmon is wild-caught and retains its excellent nutritional profile.

Health experts, including the American Heart Association, recommend eating at least two servings of fatty fish like salmon per week to obtain sufficient omega-3 fatty acids and promote overall heart health.

Beyond healthy fats, salmon is an excellent source of high-quality protein, several B vitamins (including B12 and B6), potassium, selenium, vitamin D, and the antioxidant astaxanthin.

Astaxanthin is a powerful antioxidant that gives salmon its pink-red color. It is ingested by the fish through its diet and has been linked to numerous health benefits for the heart, brain, and skin.