Is Salmon Belly Healthy? A Complete Guide to the Nutrition and Benefits

Salmon belly is the fattiest part of the salmon fillet, often trimmed off to produce uniform-looking cuts. But is this fatty belly meat actually good for you? Let’s dive into the health impacts of salmon belly

Why Salmon Belly is Considered “Fatty”

Salmon belly contains more fat than other parts of the fillet for two key reasons

• Natural fat deposits – Salmon store fat in their belly area as an energy reserve. This is common in many fish species.

• Thinner cut – With less muscle mass and thickness than the center fillet, the fat content is concentrated.

So, even though it looks fatter, salmon belly has the same amount of healthy fats as the rest of the fillet when weighed the same.

The Good Fats in Salmon

The fats found in salmon belly and all salmon cuts include:

• Omega-3s – Abundant in the belly area. Omega-3 fats EPA and DHA lower inflammation and heart disease risk.

• Monounsaturated fats – These healthy fats help control cholesterol levels and blood pressure.

• Vitamins A & D – These fat-soluble vitamins support immune health and strong bones Vitamin D is especially high in wild salmon

So despite its fatty look, the fats in salmon belly provide essential nutrients and benefits.

Potential Concerns with Fatty Fish

Higher fat content in salmon belly raises two possible concerns:

• Mercury exposure – Fatty fish can accumulate trace mercury. But salmon is low risk compared to high-mercury fish like swordfish and tuna.

• High calorie content – Fatty cuts are more calorie dense. But salmon belly is still leaner than high-fat meats like bacon or ribs.

As long as you eat a balanced diet, salmon belly is still a good choice because it is full of healthy fatty acids.

Comparing Salmon Belly to Other Cuts

How healthy is salmon belly compared to other fillet cuts? Let’s look at some of the main differences:

• More omega-3s – Up to 30% more omega-3 fatty acids per serving compared to center-cut fillets.

• More calories – Roughly 1.5x the calories for the same serving weight. The fat adds calories.

• More vitamin D – Wild salmon belly is highest in vitamin D, while farmed has comparable amounts.

• Same protein – Belly has equal protein density and quality as other salmon cuts.

So while richer in some key nutrients, the overall nutritional value per ounce remains high for salmon belly.

Health Benefits of Salmon Belly

The specific health benefits provided by salmon belly include:

• Heart health – Omega-3s reduce blood triglycerides and lower heart disease risk by up to 36%.

• Brain function – DHA omega-3s support cognitive development and help prevent dementia.

• Anti-inflammatory – Omega-3 fatty acids suppress chronic inflammation and related diseases like arthritis.

• Vision health – Vitamin A protects eye membranes and lowers risk of macular degeneration.

• Strong bones – Vitamins D & A contribute to bone formation and density.

• Healthy skin – Vitamin A promotes skin cell regeneration and wound healing.

Downsides to Avoid from Overeating Salmon Belly

Potential downsides can come from overindulging in salmon belly:

• High mercury exposure – Limit intake to 2-3 times per week as recommended by the FDA.

• Weight gain – Excess calories from fat and protein can contribute to weight gain over time.

• GI issues – Some people experience indigestion from fatty fish. Start with smaller portion sizes.

Moderation is key. When eaten as part of a balanced diet, salmon belly offers incredible health upsides.

Who Should Eat Salmon Belly?

Salmon belly is recommended for:

• Heart patients – The omega-3s promote heart health and lower cardiovascular mortality.

• Pregnant women – DHA supports neurological development and vision in the womb.

• Athletes – Salmon fuels performance and workout recovery with protein and healthy fats.

• Kids – Supports growing bodies and minds. Can be finicky so mix into fish cakes or burgers.

• Elderly – Omega-3s reduce inflammation that contributes to many aging ailments.

Salmon belly makes an excellent addition to most diets given its stellar nutritional profile.

Simple Ways to Cook Salmon Belly

Salmon belly deserves a spot in your regular seafood rotation. Quick and easy cooking methods include:

• Pan-searing – Cook skin-side down first until crispy.

• Grilling – Great on the barbecue. Watch closely to prevent overcooking.

• Broiling – High heat brings out the rich salmon flavor.

• Poaching – Gentle moist heat. Use broth for extra flavor.

• Curing – Lightly cure into a lox-style preparation.

• Crispy skins – Save cooked crispy skins as a snack or salmon chip garnish.

With its stellar nutritional profile and deep salmon flavor, salmon belly offers a nice change from standard fillets.

The Takeaway

While visually fatty, salmon belly provides the same high-quality omega-3 fats and nutrition as standard fillet cuts in a smaller package. The combination of leanness with healthy fats makes salmon belly a true superfood for the heart, brain, skin and bones. Next time you see this underappreciated cut, grab it for a delicious and healthy seafood meal.