Don’t Throw Out Your Salmon Skin-It’s Way More Nutritious Than You Think

You may want to reconsider removing the skin from your salmon before cooking or serving it. Salmon skin is safe to eat and can add flavor, texture, and essential nutrients to your meal, as well as provide potential health benefits.

۱. Good Source of Protein
Salmon skin is a good source of protein. One 15-gram (half-ounce) crispy salmon skin snack has 10 grams of protein.1 This added protein may help repair tissue and increase muscle mass.

۲. Good Source of Omega-3 Fatty Acids and Healthy Fats
Salmon skin is a good source of polyunsaturated fats, particularly omega-3 fatty acids, though the exact amount varies based on the type of salmon.

۳. No Carbohydrates
Plain salmon skin lacks carbohydrates,1 so it does not rapidly increase blood sugar. It is potentially suitable for people on a low-carbohydrate diet.

۴. Promotes Bone and Joint Health
Salmon skin’s protein, vitamin D, and omega-3 fatty acid content23 may boost bone and joint health. Vitamin D is essential for calcium absorption, which is vital for supporting bone health.

۵. May Lower Cancer Risk
The omega-3 fatty acids found in salmon skin may help lower the risk of specific types of cancer by reducing inflammation and supporting cell health.3

۶. Supports Cognitive Health
Omega-3s are associated with a reduced risk of Alzheimer’s disease and other cognitive conditions, potentially helping to boost brain function.3

۷. Supports Eye Health
Omega-3s can contribute to eye health and potentially lower the risk of age-related macular degeneration (AMD), a leading cause of vision loss in older adults.3

۸. May Support Gut Health
Although more research is needed, the nutrients in salmon skin, like omega-3s, may positively benefit gut health.4 They may help maintain a healthy gut microbiome, reduce inflammation, and support digestion.

۹. Supports Heart Health
The omega-3s in salmon skin and salmon flesh have many known health benefits, including reducing the risk of cardiovascular disease.3

۱۰. Supports Skin and Hair Health
Salmon skin protein, omega-3s, antioxidants, and other nutrients may positively benefit skin and hair health.5 Omega-3s help maintain skin elasticity, hydration, and overall appearance, while your hair and skin need protein for growth and maintenance.

۱۱. May Support Wound Healing

۱۲. Provides Vitamins and Minerals