Quick Answer
Yes, salmon skin does have more calories than salmon flesh. Salmon skin contains more fat than the flesh, and fat provides 9 calories per gram compared to 4 calories per gram from protein. So the higher fat content of salmon skin leads to more calories.
Calorie Difference Between Salmon Skin and Flesh
The calorie content of salmon varies depending on the cut and preparation method. But in general:
- Salmon flesh contains about 208 calories per 100g
- Salmon skin contains about 434 calories per 100g
So salmon skin has about double the amount of calories compared to salmon flesh.
This calorie difference comes down to the fat content:
Salmon Part | Total Fat (g per 100g) |
---|---|
Flesh | 13g |
Skin | 32g |
As you can see, the skin contains much more fat than the flesh. And since fat provides more calories per gram than protein or carbs, the higher fat content leads to more calories.
Why Does Salmon Skin Contain More Fat?
Salmon skin contains more fat than the flesh because fat is stored beneath the skin of the fish.
Salmon have an adipose fin along their back that is filled with fatty tissue. This tissue stores energy reserves that the salmon relies on for long migrations and periods of food scarcity.
The salmon’s skin overlays this fatty adipose tissue. That’s why when you remove the skin, you remove a large portion of the fish’s fat stores.
The skin also contains some fat within its membranes. So the combination of subcutaneous fat and fat within the skin gives salmon skin a much higher fat and calorie content.
Nutrition Comparison of Salmon Skin and Flesh
Here is a nutritional comparison between a 100g serving of salmon skin versus 100g of salmon flesh:
Nutrient | Salmon Skin (100g) | Salmon Flesh (100g) |
---|---|---|
Calories | 434 | 208 |
Fat | 32g | 13g |
Protein | 15g | 22g |
Carbs | 0g | 0g |
As shown, salmon skin contains over double the calories and fat compared to the flesh. However, the flesh contains more protein. Neither contains any carbs.
Should You Eat Salmon Skin If Trying to Lose Weight?
If you are trying to lose weight, it’s best to remove the salmon skin rather than eating it.
Here are a few reasons why:
- Higher in calories – Salmon skin is over twice as high in calories than the flesh.
- High fat content – The skin is very high in fat, which is calorie dense.
- Low protein – The skin has less protein than the flesh per gram.
- Not very filling – High fat foods are not as satiating and filling as protein.
By removing the skin, you can save a significant number of calories and fat grams per serving. This creates a meal with fewer calories and more volume, which can help with weight loss.
That being said, eating salmon skin occasionally will not sabotage your weight loss efforts. It can be enjoyed in moderation as part of a balanced diet and active lifestyle. Just be mindful of portion size if consuming the skin.
Health Benefits of Salmon Skin
While higher in fat and calories, salmon skin does provide some nutritional value:
- Fatty acids – Salmon skin contains omega-3 fatty acids EPA and DHA, which are good for heart and brain health.
- Protein – It provides about 15g protein per 100g serving.
- Vitamin D – Salmon skin is a source of vitamin D, which supports immune function and bone health.
- Selenium – It contains the antioxidant mineral selenium, which benefits thyroid and immune function.
So while lower in nutrition than the flesh itself, salmon skin can provide nutrients as part of a healthy diet. Consuming it in moderation can allow you to benefit from its nutritional value while controlling fat/calorie intake.
Cooking Methods for Salmon Skin
If you want to eat salmon skin, the cooking method impacts its nutrition and calories:
- Baked – Baking retains nutrients and provides a crispy texture without added calories.
- Sauteed – Sauteeing in a small amount of oil adds flavor and crunch.
- Grilled – Grilling makes the skin crispy. Go for skin-side down first to render fat.
- Air Fried – Air frying creates a crispy skin without any added oil or calories.
Avoid heavy frying methods like deep frying, which add a significant amount of calories from the oil.
For a lower calorie option, scrape off some of the excess fat from the skin before cooking. Or make a few slashes through the skin to allow some of the fat to render out.
Healthier Ways to Eat Salmon Skin
Here are some tips for healthier ways to consume salmon skin if you want to benefit from its nutrition:
– Choose wild salmon over farmed – Wild salmon has a better nutritional profile with more omega-3s.
– Portion control – Stick to a 3-4 oz portion of salmon with skin to limit calorie intake.
– Avoid heavy sauces or oils – Top simply with lemon, herbs, etc. rather than creamy sauces.
– Pair with veggies – Serve salmon skin with a veggie side dish to balance your meal.
– Remove some fat pre-cooking – Scrape off or slash some of the excess fat before cooking to reduce calories.
– Use healthy cooking methods – Opt for baking, grilling or air frying over deep frying.
– Eat salmon skin only occasionally – Enjoy it as a treat vs. an everyday meal to keep calories under control.
Conclusion
In conclusion, salmon skin does contain more calories and fat than the salmon flesh. However, it can still be enjoyed in moderation as part of a healthy diet. For weight loss, remove the skin and focus on the lean protein in salmon fillets. But the skin provides some nutritional value too from omega-3s, protein, selenium and vitamin D. Overall, it comes down to your personal calorie needs and diet preferences whether you want to eat the salmon skin or remove it. Both the skin and the flesh provide nutritional benefits.