Salmon is well known as a healthy and nutritious fish that is rich in protein, omega-3 fatty acids, vitamins, and minerals But is salmon also an effective food for losing weight? Let’s look at the evidence.
An Overview of Salmon Nutrition
Salmon is low in calories but packed with nutrients A 3 ounce serving of cooked Atlantic salmon contains
- 175 calories
- 18.79g protein
- 10.5g fat
- Vitamin B12, niacin, selenium, potassium
- Omega-3 fatty acids EPA and DHA
Wild salmon is a bit lower in calories but higher in protein and good fats. A 3 ounce serving of wild salmon has:
- 118 calories
- 19.93g protein
- 3.65g fat
So salmon provides lots of filling protein and healthy fats to help you feel satisfied, while still being relatively low in calories.
5 Evidence-Based Ways Salmon Can Aid Weight Loss
Here are 5 science-backed reasons why adding salmon to your diet can support weight loss:
1. Salmon is high in protein
Protein is one of the most filling nutrients, and helps suppress appetite by slowing digestion and stabilizing blood sugar levels. Studies show that eating more protein can boost metabolism, reduce calorie intake, and promote fat loss. The high protein content of salmon can help you eat less and lose weight.
2. Salmon can boost your metabolism
The omega-3 fatty acids in salmon may help give your metabolism a lift. Studies have found that omega-3 supplementation can increase metabolic rate and the number of calories burned at rest. This effect is believed to be due to omega-3s improving mitochondrial function and efficiency.
3. Salmon may help your body burn more fat
Some research indicates the omega-3s in salmon can also enhance fat burning. In one study, people taking fish oil supplements lost more body fat than those taking a placebo, even without changing their diet or exercise habits. Omega-3s are thought to boost fat metabolism in cells.
4. Salmon contains vitamin B12
Salmon is an excellent source of vitamin B12, providing 127% of the recommended daily amount per serving. Vitamin B12 plays a role in energy metabolism and fat breakdown. Low B12 levels are linked to higher body weight and body fat percentage.
5. Salmon keeps you full between meals
With its generous amounts of protein, healthy fats, and micronutrients, salmon provides lasting satiety compared to less nutritious foods. Feeling full for longer can prevent overeating and snacking throughout the day, supporting weight management.
Healthy Ways to Add Salmon to a Weight Loss Diet
Here are some delicious ways to incorporate salmon into meals and snacks while trying to lose weight:
- Grilled, baked or poached salmon fillets
- Smoked salmon slices in a salad or whole grain wrap
- Salmon cakes made with Greek yogurt and whole wheat breadcrumbs
- Tinned salmon mixed into salads or veggie omelets
- Salmon burgers using fresh salmon, veggies and avocado
- Salmon poke bowl with brown rice, greens, edamame and carrots
Focus on simple preparations using healthy fats like olive oil, and pair salmon with lots of non-starchy vegetables, leafy greens, and high fiber carbs like quinoa or sweet potato.
Salmon for Weight Loss Success Tips
To fully leverage salmon for weight loss results:
- Choose wild salmon whenever possible for more omega-3s
- Watch your portion sizes, 3-4 ounces is plenty
- Avoid deep frying or serving salmon with high calorie sauces
- Incorporate salmon 2-3 times per week as part of a balanced diet
- Focus on an overall healthy lifestyle including exercise and sleep
The Bottom Line
Salmon is packed with high quality protein, heart healthy fats, and important vitamins and minerals. Evidence indicates salmon can support weight loss in several ways – by boosting metabolism, increasing fat burning, improving satiety, and more. Including salmon as part of a balanced, low calorie diet can be an effective strategy for shedding excess pounds.
Reduction of Abdominal Fat
Omega-3 fatty acids have been linked to reduction of abdominal fat2 in overweight and obese volunteers.
Having a vitamin D deficiency3 is associated with obesity, though it’s not yet clear why, based on available research. In the meantime, getting enough vitamin D in one’s diet is important for bone health4, which can help maximize the benefits of weight loss in general by reducing the risk of osteoporosis. Depending on the species, a 6 oz. serving of wild salmon can contain between 20 to 120% of the recommended daily intake of vitamin D.
What are the weight loss benefits of salmon?
Salmon is a nutritional powerhouse and can be a good food to incorporate into a diet for weight loss. The high protein content and essential nutrients found in salmon make it an excellent choice for those looking to lose weight, as these nutrients are vital for maintaining muscle mass and support metabolic health.
Consuming ample amounts of lean protein aids in muscle maintenance without being overly laden with excess calories, which can help support an active lifestyle and fitness regimens. Meals high in protein also help to increase satiety — meaning, you’ll feel fuller for longer. This may make it easier to manage calorie intake.
Depending on the species of salmon, a 6 oz. serving can contain between 34 to 37 grams of protein.
What Eating Salmon Every Day Does To Your Body
FAQ
Does salmon help lose belly fat?
Consuming salmon sashimi may help you lose weight and maintain a healthy body weight. In addition, the fish also helps regulate appetite-controlling hormones and can make you feel full. Eating protein-rich salmon increases metabolic rate, and omega-3 fatty acids may decrease belly fat in overweight individuals.
Will I lose weight if I eat salmon every day?
Salmon is a healthy, nutrient-rich food that can help you lose weight. Salmon is high in protein and omega-3 fatty acids, which can help you feel full and satisfied after eating. Additionally, salmon is low in calories and has good healthy fat, making it a perfect food for weight loss.
Is chicken or salmon better for weight loss?
Both salmon and chicken can be beneficial for weight loss, but they have different strengths. Chicken breast is a very lean source of protein, making it a good choice for those focused on minimizing fat intake. Salmon, while slightly higher in fat, offers healthy omega-3 fatty acids and other beneficial nutrients.
What is the best fish for weight loss?
For weight loss, prioritize lean fish high in protein and omega-3 fatty acids, such as salmon, tuna, cod, and tilapia.