From the Guidelines
It is generally safe to consume salmon skin as part of a balanced diet, as long as the salmon comes from clean waters and is properly cooked to minimize the risk of contaminants and foodborne illness. Salmon skin is not only edible but also nutritious, containing high levels of omega-3 fatty acids, which support heart and brain health 1. The skin also provides additional protein and nutrients like vitamin D and B vitamins. For optimal safety, ensure the salmon comes from clean waters and is properly cooked to kill any potential parasites or bacteria. Wild-caught salmon typically has fewer contaminants than farmed varieties. However, if the salmon was caught from polluted waters, the skin might contain higher levels of environmental contaminants like PCBs and mercury, as these toxins can accumulate in the fatty tissue and skin 1.
Some key considerations when consuming salmon skin include:
- Ensuring the salmon comes from clean waters to minimize the risk of contaminants
- Properly cooking the salmon to an internal temperature of 145°F (63°C) to kill any potential parasites or bacteria
- Being aware of the potential for higher levels of environmental contaminants in farmed salmon compared to wild-caught salmon 1
- Avoiding salmon skin entirely if you have a fish allergy
- Balancing the benefits of salmon consumption with the potential risks, as the benefits of omega-3 fatty acids and other nutrients in salmon may outweigh the risks for most people 1
Overall, the benefits of consuming salmon skin as part of a balanced diet appear to outweigh the risks, as long as proper precautions are taken to minimize the risk of contaminants and foodborne illness. Consuming salmon skin in moderation, as part of a balanced diet, can provide numerous health benefits, including supporting heart and brain health, while minimizing the risk of adverse effects.
From the Research
Health Benefits of Eating Salmon Skin
- Salmon skin is a rich source of omega-3 fatty acids, which may protect against several adverse health effects, including coronary heart disease mortality and stroke 2.
- Consuming salmon skin as part of a balanced diet can provide essential proteins, vitamins, and minerals 2.
- Omega-3 fatty acids found in salmon skin have been associated with a reduced risk of cardiovascular disease, particularly cardiac mortality 3.
Health Risks of Eating Salmon Skin
- Salmon skin may contain environmental contaminants, such as methylmercury, which can increase cardiovascular risk 3.
- However, selenium, a trace element found in salmon, may counter the effects of methylmercury or have beneficial effects itself 3.
- The net health benefits of overall fish consumption, including salmon skin, are clear, but quantitative risk-benefit analyses of cardiovascular effects are limited due to mixed results for methylmercury and selenium 3.
Balancing Benefits and Risks
- To balance the benefits and risks of consuming salmon skin, it is essential to choose the most suitable species, consider the frequency of consumption, and control meal size 2.
- Modest fish consumption, including salmon skin, can substantially reduce cardiovascular risk, but it is crucial to be aware of the potential contaminants and their effects 3.
- Consuming 1,000-1,500 mg/d of EPA plus DHA, found in salmon skin, as triglycerides for at least 12 weeks may improve omega-3 index and reduce the risk of chronic disease 4.