Salmon Skin: What is it and can you eat it?

Salmon Skin: What is it and can you eat it?

Most people know about the health benefits of eating salmon.

But what about salmon skin?

Is salmon skin good for you? Can you eat it? Is salmon skin healthier than salmon?

We’ll answer all these questions and more in this post.

And you might even discover your new favorite snack at the end.

So without further ado, here’s everything you need to know about salmon skin:

Is salmon skin good for you?

Yes, salmon skin is good for you. And here’s why:

Salmon skin is packed with protein. And protein helps you lose weight, build muscle, and stay healthy.

Salmon has about 23 grams of protein in a 4 ounce portion, while salmon skin has a whopping 30 grams in the same serving size.

That’s not all though.

Salmon skin also contains a unique combination of healthy omega-3 fatty acids and powerful antioxidants.

For example, it has about 150 mg of DHA and EPA combined per 4-ounce serving.

And it’s also a good source of selenium, zinc, phosphorus, and niacin to boost your immune system.

All this makes salmon skin one of the healthiest foods you can eat. And eating it regularly is associated with a lower risk of cardiovascular disease, cancer, and other diseases.

Can you eat salmon skin?

Ok, sure, salmon skin is really healthy for you. But can you actually eat it?


In fact, if you’re a fan of sashimi or sushi, you’ve probably already eaten salmon skin. It’s a delicacy in Japan and increasing in popularity around the world.

But whether it’s freshly sliced from a whole salmon at your local grocery store or used as an ingredient for making Japanese sushi, you’ll want to make sure it’s been thoroughly cleaned before eating.

This is especially true if you’re trying to avoid bacteria that may have been present in the fish previously.

However, if properly prepared and cooked, salmon skin should be free of these contaminants and perfectly safe for consumption.

Benefits of eating salmon skin

As we mentioned earlier, there are tons of benefits of eating salmon skin.

But it’s important to dive deeper into some of these benefits because understanding them is important for people who want to take advantage of them:

Decrease your chance of heart disease

Studies show that people who eat salmon regularly are less likely to suffer heart attacks.

This is because it has components like EPA and DHA fatty acids, selenium, phosphorus, potassium, and omega-6 fatty acids.

Salmon skin is especially good for your heart.

In fact, it’s been shown that the nutrients in salmon skin may be twice as effective at reducing coronary calcification compared to other parts of the fish.

Can help treat diabetes

Omega-3 fatty acids from salmon skin can actually help reduce insulin resistance.

This is especially helpful for people with diabetes because they have trouble using the hormone insulin to get glucose out of their bloodstream and into cells where it can be used as energy.

And since it’s rich in omega-3 fatty acids, salmon skin can be very effective at helping diabetics manage their condition.

Can help prevent cancer

Recent studies have found that salmon skin can be beneficial for preventing cancer.

Not only does it contain selenium, which is an antioxidant that may help prevent the development of certain cancers, but it also contains omega-3 fatty acids that can reduce inflammation in the body.

This makes salmon skin a great food to eat if you’re worried about getting various types of cancer like prostate cancer or digestive cancers.

Provides a healthy alternative to red meat

Red meat is often associated with high saturated fat and cholesterol, which can lead to cardiovascular disease.

But because salmon skin contains omega-3 fatty acids and is low in saturated fats, it’s a good alternative for people who would like to reduce their intake of red meat.

In fact, as a significant source of protein, salmon skin can be as nutritious as red meat without the negative health effects that typically come from eating it.

Improves brain function

Salmon skin is rich in vitamin b, which can help improve brain function.

It also contains DHA, which is a vital nutrient for brain health.

And because it’s a good source of omega-3 fatty acids, salmon skin can be effective at helping you maintain focus and concentration throughout the day.

Safe ways to eat salmon skin

Now that you’re aware of the health benefits salmon skin provides, here are some helpful tips on safe ways to eat salmon skin:

  • When eating salmon skin raw, be sure to freeze it for at least 24 hours beforehand. This will help kill any parasites that might contaminate the fish
  • Make sure you purchase salmon skin from a reputable source
  • And if you’re purchasing sashimi or sushi with salmon skin, make sure it’s been prepared by a professional restaurant or store
  • If you’re cooking salmon skin, it’s best if you dry-fry or pan-fry it without any oil to avoid adding unhealthy fats
  • And since salmon skin is typically thinner than the fish itself, it’s important to make sure the pieces are large enough so they don’t burn easily
  • When preparing cooked salmon skin, it’s best to boil the pieces for about 4-5 minutes and then allow them to cool before serving
  • Salmon skin contains high amounts of oils and fat, which can become carcinogenic when exposed to heat and oxygen

Potential risks and side effects

There are some risks and side effects associated with eating salmon skin, but they’re primarily due to the risk of food poisoning.

For instance, parasites and bacteria found in salmon skin may contaminate the fish if it’s not properly processed before being served.

For safe and successful consumption of salmon skin, just remember to purchase your pieces from a reputable source and cook them properly before eating them.

And always keep in mind that consuming any kind of fish comes with certain risks like mercury poisoning and food poisoning, so be sure you’re aware of the best ways to minimize these health hazards.

Salmon skin chips

If you’re sold on the idea of adding salmon skin to your diet, but want to ease into it, salmon skin chips are a great starting point because they offer all the health benefits of eating salmon skin without having to cook the actual pieces.

Salmon skin chips are typically baked instead of fried, making them a healthier alternative to regular potato chips.

At Williwaw, we make crispy baked salmon skin chips that are sustainably sourced and selected from the crystal clear glacial waters of the Patagonia.

Our salmon cracklets, which are meticulously prepared by hand, provide a healthy option for everyone and come in a variety of flavors, including:

It’s a perfect snack for anyone who’s looking for a high-protein, low-calorie, and low-fat salmon/chip alternative that’s easy to eat on the go or much on at home.

Try them today and say goodbye to those greasy, fried, and fatty potato chips.


Many people are aware of the health benefits salmon provides, like omega-3 fatty acids and low saturated fat content.

But what about salmon skin? Is salmon skin good for you?

Salmon skin provides many of the same health benefits as salmon, making it a viable and nutritious replacement for red meat.

And best of all, eating salmon skin is safe as long as you purchase your pieces from a reputable source and cook them properly.

If you want to make sure you’re getting all the healthy benefits salmon has to offer, salmon skin is a great way to do it.

Salmon skin is high in protein and low in calories and fat, making it one of the healthiest ways to eat salmon.

But don’t take our word for it; try healthy baked salmon skin chips from Williwaw today and you’ll understand why everyone’s talking about this amazing superfood!

Frequently Asked Questions

Salmon skin offers many of the same health benefits as salmon, making it a viable and nutritious replacement for red meat.
While salmon is already a healthy option, you can still eat salmon with the skin. The answer to this question will depend on your personal preference, so it’s best to try both and see which you like better.
Fresh salmon skin should be cooked before eaten. To add extra flavor, try pan-frying the pieces for a few minutes until they’re crispy and golden brown.
As long as you purchase your pieces from a reputable source and cook them properly before consuming them, salmon skin is safe to eat.
Eating salmon skin is not likely to make you fat. Salmon itself isn’t high in calories, so eating the skin shouldn’t add additional bulk either.
Salmon skin is an excellent source of collagen, which is great for your skin, hair, nails, and bones.
Salmon skin is safe for dogs in small quantities. Just be sure to remove all the bones before giving it to them.
The main difference between wild caught salmon and farmed salmon is the types of food they eat. Wild caught salmon feed on whatever seafood is available, which results in a much healthier diet than farmed salmon.