Is salmon too fatty for weight loss?

Salmon is a great option that will help you lose weight. It has many health benefits that are good for your heart and your waistline.

And, as we’ll show you in this post, there are many different ways to add salmon to your diet.

You can buy it canned, fresh or frozen. Or, if you’re looking for a quick salmon snack with the same health benefits, salmon skin chips are always a great choice. Each has their own advantages and we’ll go into more detail about that later in the post.

But before we do that, let’s take a look at why salmon is such a good choice for weight loss.

What are some reasons salmon is good for weight loss?

Salmon is rich in vitamins, minerals and nutrients that are great for your health.

This includes high levels of Omega-3 fatty acids. They’re known to help lower triglyceride blood fats, decrease the risk of diabetes, heart disease and stroke.

Salmon is also a good source of protein. This means it will help you feel fuller for longer after eating it. It will also make your muscles stronger and help you recover after exercise.

At the same time, salmon can help you lose weight by helping to control your appetite which means you won’t crave junk food as much.

Salmon is also low in calories and has zero fat, especially when it’s prepared without added oils or fats.

Salmon Nutrition

Here are the salmon nutrition facts (portion size – 100g) according to

Calories: 127

Total Fat: 4.4g (0.8 saturated)

Cholesterol: 46mg

Sodium: 75mg

Total Carbohydrates: 0g

Sugar: 0g

Protein: 21g

Vitamin D: 11mcg

Calcium: 7mg

Iron: 0.4mg

Potassium: 366mg

While the nutritional stats are great, sometimes it helps to break things down a little further so we can get a better understanding of what salmon can do for us.

Here’s a closer look of the different types of nutritional value salmon provides:

Protein and healthy fats

Salmon is high in protein and healthy Omega-3 fatty acids. Protein helps to build muscle, while the right fats can help you lose weight faster, especially around your stomach.

It’s especially important if you’re trying to get rid of belly fat. Salmon has no saturated fats or cholesterol, unlike red meat which some people avoid for weight loss reasons.

Omega-3 fatty acids

Omega-3 fatty acids and other healthy fats can help fight inflammation in your body. That’s because they’re known to reduce the risk of type 2 diabetes, heart disease and stroke.  

Studies also show that Omega-3s can help you lose weight faster by decreasing appetite and reducing cravings for unhealthy foods.

Salmon contains high levels of Omega-3 fatty acids, including EPA and DHA. It’s one of the best sources of this important nutrient.

Vitamins B6 and B12

Salmon is rich in Vitamin B6 which is great for your weight loss journey because it can help you control your appetite.

It also contains Vitamin B12, which is also important to eat when trying to lose weight. It’s good for metabolism and keeping anemia at bay.

Combine a healthy portion of Vitamin B6 and B12 and you can expect to lower your food cravings and feel fuller faster.

Manganese and phosphorus

Salmon is high in manganese and phosphorus. Both of these minerals are important to your health and weight loss efforts.

Phosphorus can help you maintain a healthy metabolism while manganese will help control the levels of sugar in your blood.

This, combined with its low calorie content, helps you maintain a healthy weight.

So, now that you know why salmon can help you lose weight, let’s take a look at some of the ways to get it into your diet on a regular basis without thinking too much about it.

How to add salmon to your diet

There are several ways to add salmon to your diet. Here are some ideas to get you started:

Try broiled salmon filets

Broiled salmon filets are simple to make and taste great. You can broil them with fresh or frozen, although some people prefer to buy canned salmon instead.

That’s because it has more omega-3 fatty acids than fresh salmon, but it does contain more sodium than fresh too.

One of the great things about this recipe is that you don’t have to follow it exactly.

You can add your favorite herbs and spices, or you can use different types of liquid like wine instead of lemon juice if that’s what you have in the kitchen.

Add salmon to your salad

Salads are healthy and tasty, but you can make them even better with the addition of salmon.

Salmon goes great with a lot of different types of salad dressings, especially the lighter ones that don’t have a lot of mayonnaise or cream.

Another great thing about salads is you can try adding salmon to just about any salad recipe without changing much, if anything at all.

Make sure to use fresh ingredients and healthy salad dressings for best results.

Try salmon patties, burgers, or soup

Salmon patties and burgers are a great way to add salmon to your diet without having to cook it.

You can find many burger recipes that use canned or fresh salmon, so you get plenty of omega-3 fatty acids and vitamins without compromising on taste.

Soup is another simple way to get your salmon in because there are many different recipes for it.

You can use fresh or canned, and there are lots of different types of soup you can make with salmon, like chowder or even bisque.

Salmon goes well with some vegetables like carrots and green beans, but it also tastes great with just about any type of seafood too.

Add salmon to your casserole

If you’re making a tuna noodle casserole, or a shrimp or crab dish, adding some chunks of salmon will increase the health benefits without changing the taste too much.

Fish cakes with rice and veggies are another great way to get salmon into your diet.

Salmon also tastes great with macaroni and cheese or even rice dishes, so don’t be afraid to experiment a little.

Have salmon with your eggs

A fantastic breakfast combo, salmon and eggs go great together.

You can have them together in the same dish, or you can have your eggs on top of a piece of salmon.

The eggs provide healthy omega-3 fatty acids and protein, and the salmon provides lots of healthy vitamins too.

By consuming both eggs and salmon in one meal, you’ll be supplying your body with a complete source of protein while also getting all the omega-3 fatty acids it needs to stay healthy.

There are so many different ways to have salmon with your breakfast.

You can make salmon omelets, serve it with toast or bagels, or even eat it on its own if you’re not in the mood for anything else.

Whichever way you choose to go, this is one breakfast you won’t want to miss out on.

Try some salmon skin chips

If you don’t have the time to cook, salmon skin chips are a great alternative.

They provide the same health benefits as the meat, without having to meal prep.

At Williwaw, our crispy baked salmon skin chips are carefully sourced from the crystal clear glacial waters of the Patagonia and diligently crafted by hand.

Not only is this all-natural and sustainably sourced snack packed with 20 grams of protein and a ton of Omega-3s, but it’s also guaranteed to satisfy your appetite.

Check out our wide variety of flavors on our online store.


Trying new diets and finding new foods to help you lose weight can be difficult.

Especially when you have to force-feed yourself the food because it tastes awful.

If you’re looking for a new healthy food that can help you improve your waistline, salmon may be a perfect choice because it’s delicious, nutritious, and easy to find.

And best of all you can make it taste however you want with some simple techniques or simple recipes.

So instead of giving up on your healthy eating plan because the food isn’t tasty enough, why not give salmon a try?

You may be surprised by how much you like it once you get started.

Frequently Asked Questions

Is it ok to eat salmon every day?

The USDA recommends a diet of roughly 8 oz. of seafood a week, but it’s up to you to decide how many times you eat salmon per week.

If you’re just starting out on your journey to lose weight, don’t be afraid to ease into the new routine.

You may want to start off slow with just one or two salmon dishes a week.

And to get the best results, try to incorporate a different type of salmon every few weeks so you get all the benefits from different types of fish.

Is it safe to eat raw or undercooked salmon?

It’s always better to cook your food completely before you eat it because it reduces the risk of getting sick.

Salmon is safe to eat raw if it’s been frozen and/or brought up to a temperature of 145 degrees Fahrenheit, but only if the fish is marked as sushi grade or sashimi grade salmon.

Does salmon reduce belly fat?

Yes, salmon can help reduce belly fat because it’s filled with nutrients and fatty acids that can help you lose weight.

However, if you’re trying to lose weight, don’t forget that there are other factors to take into consideration besides eating healthy fish.

Don’t forget the importance of exercising and eating a well-balanced diet while incorporating salmon into your daily meals.

Can salmon skin chips help you lose weight?

Salmon skin chips are a healthy way to lose weight because they’re low in calories, high in protein, and rich in omega 3 fatty acids.

Plus, they’re crispy and delicious!

So if you’re looking for a new type of snack to help melt your belly fat away or simply want something tasty to chew on during your next Netflix binge session, salmon skin chips are the perfect choice.

What is smoked salmon?

Smoked salmon is a traditional delicacy that’s been around for centuries, and it’s easy to see why.

The fish has been cured in salt or sugar water before being smoked over a low heat.

So whether you want to spice up a brunch or add some variety to your homemade salads, try some smoked salmon on for size.

Does salmon have mercury?

When consumed in moderation, yes. But don’t worry too much about it because you’d have to eat more than one meal of high-mercury salmon per day in order for it to cause any serious health issues.

How much does salmon reduce cholesterol?

When eaten in moderation, one 3 oz serving of canned salmon has been shown to significantly lower LDL cholesterol levels.

However, the fish still needs to be a part of a well-balanced diet that’s low in saturated fat and high in fiber because it won’t have as much of an effect on your cholesterol levels.

Is there too much fat in salmon?

Plus, it's tasty! An average 3-ounce fillet of cooked Atlantic salmon contains 23 grams of protein and 6 grams of fat, most of which is healthy unsaturated fat. It's also high in vitamins D, B-12, and B-6, and is a good source of magnesium, niacin, omega-3 fatty acids, and selenium.

Is salmon good for losing belly fat?

Salmon can specifically help burn belly fat because it's one of the richest sources of vitamin D. Vitamin D is directly involved with producing hormones that regulate appetite. Also, several studies have shown that vitamin D is involved with signaling belly fat cells to burn off.

How often should you eat salmon for weight loss?

Eating more of this fish could enhance your health and help you lose weight. Here are a few reasons you should include salmon in your diet at least 1-3x per week.