We know itâs healthy, but is it good for weight loss?Written byGemma KaczerepaMedically reviewed byNo items found. Last UpdatedJanuary 8, 2024Reviewed by Kevin Joshua, BSc, MRSPH.
Whether itâs grilled, steamed, pan-fried or even raw, thereâs no doubt salmon is one tasty fish.Â
A lot of people also say that this type of seafood is very healthy because it has healthy fats and many vitamins and minerals that are important for health.
Salmon is good for you, but can it also help you lose weight? It turns out that it can.
Salmon is one of the most nutritious and delicious fish you can eat. It’s rich in high-quality protein healthy fats vitamins, minerals and antioxidants.
But is salmon also an effective food to help you lose weight? Let’s dive into the research and evidence.
Salmon is High in Protein
Protein is the most important macronutrient for weight loss. It helps you feel fuller for longer preserves muscle mass when losing weight and boosts metabolism.
In fact studies show that eating higher amounts of protein can help you burn up to 80-100 more calories per day. It can also cut cravings by 60% and reduce obsessive thoughts about food by up to 60%.
Salmon is a fantastic source of protein. A 100 gram serving contains about 25 grams of protein. For comparison, 100 grams of chicken breast contains around 31 grams of protein.
So salmon provides almost as much protein as chicken, gram for gram. Adding salmon regularly to your diet ensures you are getting plenty of high quality protein to support weight loss.
Salmon is Low in Calories
To lose weight, you need to consume fewer calories than you burn.
Salmon is one of the healthiest foods you can eat that is also low in calories.
A 100 gram fillet of wild salmon contains only 182 calories. The same amount of farmed salmon is a little higher at 206 calories.
For the amount of nutrients it provides, salmon is very low in calories. It’s the perfect food to include in a calorie reduced diet for weight loss.
Salmon Keeps You Full For Longer
Because salmon is high in protein and low in calories, it keeps you feeling full for many hours after eating it.
Studies show foods that are high in protein suppress the hunger hormone ghrelin. They also boost the fullness hormones GLP-1, PYY and CCK.
By keeping you satiated for longer between meals, salmon can reduce total calorie intake and promote weight loss over time.
In one study, a high protein breakfast containing 35 grams of protein reduced cravings and late night snacking by up to 50%. Salmon is a tasty way to get a high protein breakfast.
The Omega-3 Fats in Salmon May Increase Metabolism
Salmon also provides substantial amounts of anti-inflammatory omega-3 fatty acids called EPA and DHA.
Several studies show that these healthy fats can boost your metabolic rate and reduce body fat.
In a study of 44 adults with overweight or obesity, taking omega-3 supplements containing 1.9 grams of EPA/DHA daily for 12 weeks increased resting metabolic rate by 14%.
Another study found omega-3 fatty acid supplementation helped participants lose 1.6 kg (3.5 lbs) more belly fat over 12 weeks compared to a placebo.
The omega-3 fats in salmon may therefore support weight loss by increasing your metabolic rate and promoting fat loss, especially around the stomach area.
Salmon May Decrease Inflammation
Chronic, low-grade inflammation is linked to weight gain and obesity.
Omega-3 fatty acids have potent anti-inflammatory properties. Consuming salmon regularly can reduce levels of inflammatory markers like TNF-a, IL-6 and CRP.
In turn, this may promote weight loss. In one study, adults with obesity took 2.1 grams of omega-3s per day. After 12 weeks their inflammatory markers dropped by 30–50% and they lost 2.4 kg (5.3 lbs) more weight than the placebo group.
The anti-inflammatory effects of salmon may be another reason why eating it frequently may support your weight loss goals.
How To Add More Salmon To Your Diet
Here are some simple ways to eat more salmon:
- Canned salmon – use it to make salmon patties, salmon salad or add to pasta dishes
- Smoked salmon – delicious in omelettes or scrambled eggs for breakfast
- Grilled or baked salmon – easy and healthy weeknight dinner
- Salmon steak – pan fried with your choice of vegetables
- Poached salmon – add lemon, herbs and garlic
- Salmon rice bowl – salmon, rice, avocado, greens, sesame seeds
- Salmon sushi – swap out tuna for salmon
- Salmon burgers – salmon patties in a whole grain bun
Aim for at least two servings of salmon per week to benefit from its nutritional profile. Be sure to choose wild salmon over farmed for maximum nutrition.
Salmon Has Additional Benefits For Health
In addition to its potential weight loss benefits, eating salmon regularly has been linked to many other advantages:
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Improved heart health: Salmon lowers blood pressure, triglycerides and inflammation. The omega-3 fats also reduce your risk of heart disease.
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Enhanced brain function: The omega-3s in salmon support optimal brain performance and improve memory. They also fight depression and anxiety.
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Healthier skin and hair: Salmon provides astaxanthin, vitamin E and omega-3s that keep your skin glowing and reduce wrinkles.
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Better vision: The anti-inflammatory effects protect your eyes from damage and the omega-3s support retinal function.
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Decreased arthritis symptoms: Salmon reduces joint inflammation to improve mobility and decrease arthritis pain.
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Lower cancer risk: The antioxidants in salmon, especially astaxanthin, may help prevent certain cancers like breast and prostate cancer.
The Bottom Line
Salmon is one of the best dietary sources of high quality protein, omega-3 fatty acids and various vitamins and minerals.
Eating salmon regularly may help you lose weight by boosting metabolism, increasing fullness and decreasing inflammation.
Aim for two servings of salmon per week to get all these benefits, as well as provide powerful protective effects for your heart, brain, skin and joints.
Overall, salmon is a delicious and nutritious fish that offers a whole host of health benefits, including improved weight loss.
It’s also good for your brain
DHA, in particular, is great for your brain [7]. It keeps your brain’s neurons safe, reduces swelling, helps make neurotransmitters, and can improve your memory, learning, and mental health [8].
On the other hand, not having enough DHA in your brain is linked to many brain conditions, such as Alzheimer’s, memory loss, mood issues, and ADHD.
Nutritional facts of salmon
Salmon has many good things for you in it, like protein, B vitamins, selenium, niacin, potassium, and many other vitamins and minerals [1, 2].
Youâve probably also heard salmon referred to as an oily fish [3]. For what it’s worth, this just means that it has a lot of long-chain omega-3 fatty acids, which are good for your heart, brain, eyes, skin, and kidneys [4].
Interestingly, though, not all salmon are created equal.Â
Thereâs actually a bit of a nutritional difference between farmed and wild-caught salmon (i. e. the type found naturally in rivers, lakes and oceans). Farmed salmon contains less protein, vitamins B6 and B12, selenium, niacin, and potassium. However, it does have a higher fat and thiamine content.
There are also differences between farmed salmon. For example, a 2020 study that looked at farmed salmon sold in the UK found that there are big differences between stores [5].
The study found that the amounts of fatty acids and selenium varied quite a bit. This means that the nutritional value of farmed salmon could be very different depending on where you buy it.
5 Health Benefits of Eating Salmon
Can eating salmon help you lose weight?
The answer is yes! Salmon can absolutely help you lose weight, and it’s an excellent addition to any healthy diet. According to the American Heart Association, salmon is a fatty fish high in heart-healthy omega-3 fatty acids and protein, which can increase satiety, stave off cravings, and prevent overeating.
Is salmon fattening or good for health?
No one food has the ability to be fattening by itself. It is the entirety of a person’s regular diet that can contribute to weight gain. While salmon itself is not fattening, some fatty fish like salmon are uniquely rich in both healthy omega-3 fats as well vitamin D. Both are nutrients that are essential to health. Consumed 2-3 times per week, salmon is a healthy choice. There are a variety of ways to eat salmon; cooked from fresh, canned, smoked, and raw in sushi. Wild salmon is generally the healthier choice, however, some fish farms are becoming more sustainable and provide quality products. For those looking for wild salmon only, canned red or sockeye salmon sold in supermarkets is typically more affordable than fresh. It cannot be farmed and is all wild.
Is salmon skin good for weight loss?
Salmon skin is a good source of healthy fats, including omega-3 fatty acids, which can be beneficial for weight loss. However, salmon skin is also high in calories and saturated fat, so it’s important to consume it in moderation as part of a balanced diet.
Can cooking a salmon & Vegetables meal help you lose weight?
Each of these meals is low in calories and high in fiber, a combination that can help you lose weight. Recipes like our Ginger-Tahini Oven-Baked Salmon & Vegetables and Roasted Salmon with Smoky Chickpeas & Greens are light but satisfying dinners that you’ll want to make on repeat.