Is Salmon Skin High in Calories? A Close Look at This Fishy Debate

Salmon is well known as one of the healthiest fish you can eat Packed with protein, omega-3 fatty acids, and various vitamins and minerals, salmon delivers an impressive nutrition profile But when it comes to salmon skin specifically, some questions arise. Is salmon skin just as nutritious as the fillet? Or is it loaded with extra calories and fat that should be avoided?

This debate around salmon skin and calories often leaves consumers confused With so much conflicting information out there, it’s hard to separate fact from fiction. That’s why I want to take an objective, science-based look at the calorie and nutrient content of salmon skin Read on for a thorough breakdown of the calories, fat, and overall nutritional value.

Calorie and Macronutrient Content in Salmon Skin

First, let’s examine the basic calorie and macronutrient counts in salmon skin. Here are the numbers for a 3 ounce (85 gram) serving

• Calories: 159
• Fat: 8 grams
• Protein: 15 grams
• Carbs: 0 grams

As you can see, a serving of salmon skin contains a moderate amount of calories, clocking in at just under 160. The majority of the calories come from fat, with protein also providing a significant calorie contribution. Salmon skin contains no carbohydrates.

To put this into context, here’s how the calorie content of salmon skin compares per 3 ounce serving:

• Salmon fillet: 175 calories
• Chicken breast: 165 calories
• Pork chop: 210 calories
• Bacon: 240 calories

Salmon skin has a very similar calorie density to salmon fillet itself. It’s also comparable to the calorie count in lean protein sources like chicken breast. This shows that despite containing more fat than a salmon fillet, salmon skin is not drastically higher in calories.

The Healthy Fats in Salmon Skin

Now that we’ve looked at the overall calorie count, let’s dive into the types of fats found in salmon skin.

While salmon skin does contain more total fat than a salmon fillet, the majority of this fat is the healthy kind. Salmon skin is rich in omega-3 fatty acids, delivering over 2 grams in a 3 ounce serving.

Omega-3s provide well-researched health benefits including:

• Lowering cholesterol and triglyceride levels
• Reducing inflammation
• Supporting brain and heart health

So while the fat content in salmon skin contributes to its higher calorie count, these fats are overwhelmingly the healthy, unsaturated kind. This makes the calories high quality ones.

Protein and Micronutrient Content

In addition to beneficial fats, salmon skin contains impressive amounts of protein and key micronutrients:

Protein

• A 3 ounce serving of salmon skin provides 15 grams of protein.
• This supplies 30% of the recommended daily value.
• Protein helps keep you feeling fuller for longer, preserving lean muscle mass, and supporting an active lifestyle.

Micronutrients

• High in selenium, an antioxidant that protects cells from damage.
• Contains vitamin D, calcium, and potassium.
• Provides choline, an essential nutrient for brain, liver, and muscle function.

As you can see, salmon skin delivers far more than just calories and fat. It provides high-quality protein, omega-3s, and several micronutrients vital to health.

Potential Downsides to Consider

To provide an objective view, there are a couple potential downsides to salmon skin that should be considered:

Saturated Fat

While salmon skin contains beneficial unsaturated fats, it does also provide a good amount of saturated fat – about 2.5 grams per serving. Saturated fat can raise LDL (bad) cholesterol levels, so this is something to keep in mind.

Sodium Content

Sodium levels can also be a concern with salmon skin. Salted, smoked, or processed varieties in particular can pack over 15% of your daily recommended sodium into a single serving. This may need to be moderated by anyone limiting sodium intake.

However, these potential downsides can be easily managed by carefully choosing your salmon skin source. Minimally processed, baked, or grilled salmon skin will provide the benefits without excess saturated fat or sodium.

Is Salmon Skin Fattening? The Verdict

Now that we’ve looked closely at the nutrition facts, can we definitively answer whether salmon skin is fattening?

Based on the evidence, salmon skin contains only moderately more calories and fat than a salmon fillet itself. And the majority of these calories come from healthy unsaturated fats that provide nutritional benefits.

While salmon skin is slightly higher in calories and saturated fat than skinless salmon, it is still considered a nutritious, high quality source of protein and omega-3s. When consumed in reasonable serving sizes as part of a balanced diet, salmon skin does not have to be considered an unhealthy, fattening choice.

Healthy Ways to Enjoy Salmon Skin

Here are some tips for savoring salmon skin as part of a healthy diet:

• Bake or grill it instead of frying to avoid excess calories.
• Enjoy it in place of higher calorie meats like bacon or beef.
• Pair salmon skin with non-starchy veggies like greens or broccoli.
• Stick to recommended serving sizes of around 3 ounces.
• Choose wild salmon for maximum nutrition.

The Bottom Line

While salmon skin does contain more calories and fat than a skinless fillet, the majority are high quality unsaturated fats. Along with ample protein and micronutrients, salmon skin can be enjoyed in moderation as part of a balanced diet. Focus on reasonable serving sizes, healthy preparations, and pairing it with nutritious sides. Overall, salmon skin provides a tasty way to get in anti-inflammatory omega-3s and other nutrients that support your health.

Salmon skin is a good source of omega-3 fatty acids, which can be beneficial for weight loss, but it’s also high in calories and fat.

Salmon Fillet, Skin On