Salmon skin rolls have become a popular appetizer on many sushi restaurant menus. But some people wonder, is eating salmon skin actually good for you? There are pros and cons to consider when determining if salmon skin rolls are a healthy choice.
The nutritional profile of salmon skin
Salmon skin contains more fat compared to salmon flesh, but it’s mostly the heart-healthy omega-3 fatty acids EPA and DHA. A 3 ounce serving of salmon skin contains:
- Calories: 121
- Fat: 5.7g
- Saturated fat: 1.4g
- Monounsaturated fat: 1.3g
- Polyunsaturated fat: 1.8g
- Omega-3 fatty acids: 1.4g
- Protein: 15g
The polyunsaturated fats in salmon skin provide anti-inflammatory benefits. The omega-3s support heart health, brain function, fetal development, and vision. Salmon skin also contains vitamins and minerals like:
- Vitamin B12
- Selenium
- Niacin
- Phosphorus
- Potassium
Additionally, salmon skin contains compounds like astaxanthin, an antioxidant that gives salmon its reddish-pink color. Astaxanthin has been linked to improved immune function, lower risks of heart disease, and protection against UV radiation damage.
Potential concerns with eating salmon skin
There are a few things to keep in mind if you plan to eat salmon skin rolls:
- High fat content – While the fats in salmon skin are mostly healthy, the higher overall fat content can make it a high-calorie food. Eating salmon skin rolls may mean consuming more calories and fat than rolls made with salmon flesh only.
- Contaminants – Salmon skin has a higher potential for retaining environmental contaminants like PCBs, dioxins, and other pollutants compared to the fish flesh. The skin acts as a protective barrier from toxins in their environment. However, the levels found in farmed salmon are generally low.
- Textural issues – Some people simply don’t like the rubbery texture of salmon skin. It can be off-putting, especially if the skin isn’t crispy enough after being cooked or fried.
Potential benefits of salmon skin rolls
Eating salmon skin as part of sushi does come with several advantages:
- More nutrients – Salmon skin contains more healthy fats, vitamins, minerals, and antioxidants than salmon flesh alone.
- Added texture – The crispy, browned salmon skin can provide textural contrast against the smooth, tender rice and fish in the roll.
- Uses more of fish – Eating the skin reduces food waste by using more parts of the salmon.
- More satiating – The protein and fats in salmon skin can make it more filling than rolls without it.
Tips for making healthy salmon skin rolls
There are some easy ways to maximize the nutritional value of salmon skin rolls:
- Choose wild salmon – Farmed salmon are more likely to have contaminants in their skin and flesh. Wild salmon tend to be cleaner and have higher omega-3s.
- Remove white fatty layer – The thicker, white fatty part of skin can be trimmed off before cooking to reduce calories and contaminants.
- Grill or pan-fry skin – Cooking methods like grilling, pan-frying, or baking at high heat will crisp up the salmon skin making it tastier.
- Use brown rice – Opt for brown sushi rice which is more nutritious than white rice.
- Load up on veggies – Stuff rolls with plenty of vegetables like avocado, cucumber, and carrots to increase fiber, vitamins, and minerals.
- Watch portion sizes – Stick to rolls made with 1-2 pieces of salmon skin so you don’t overdo it on the higher fat food.
- Balance with other rolls – Pair salmon skin rolls with lower-fat options like tuna, shrimp, or vegetable only rolls.
Nutrition comparison of salmon skin vs. salmon fillet
Here is a nutritional comparison between 3 ounces of cooked salmon skin and an equal portion of cooked salmon fillet:
| Nutrient | Salmon skin | Salmon fillet |
|---|---|---|
| Calories | 121 | 139 |
| Total fat | 5.7g | 6.1g |
| Saturated fat | 1.4g | 1.3g |
| Omega-3s | 1.4g | 1.2g |
| Protein | 15g | 22g |
| Sodium | 44mg | 55mg |
| Selenium | 25.6mcg | 30.5mcg |
The table shows that while salmon skin has a bit more total fat, saturated fat, and sodium, it also contains more anti-inflammatory omega-3s. The skin and fillet are otherwise nutritionally similar when comparing protein, calories, and selenium content.
Healthiest way to eat salmon skin rolls
The healthiest salmon skin rolls focus on maximizing nutrition in the entire roll. Some tips include:
- Use only 1-2 small strips of skin in each roll
- Fill roll with vegetables like cucumber, avocado, carrot, spinach
- Select brown or wild rice over white rice
- Include omega-3 rich fish like salmon or tuna
- Use healthy fats like avocado instead of mayo-based sauces
- Avoid deep-frying the rolls; instead pan-fry, bake, or grill
- Limit to 2-3 salmon skin rolls in one sitting
- Pair with miso soup and green tea for antioxidants
Potential downsides of eating salmon skin rolls
While salmon skin rolls can be a nutritious choice, there are a few potential downsides to keep in mind:
- Higher calorie and fat intake – More calories and fat grams if you overdo portion sizes of the fatty salmon skin.
- Exposure to contaminants – The skin has a higher concentration of environmental contaminants than the salmon flesh.
- High sodium – Soy sauce and high-sodium rice can make rolls containing salmon skin very high in sodium.
- Risk of overeating – The fat content can make the rolls more appetizing and tempting to overeat.
- Mercury exposure – Larger, older salmon accumulate more mercury. The skin can retain higher mercury levels.
Who should not eat salmon skin rolls?
There are some groups of people who may want to avoid salmon skin rolls:
- Pregnant women – Higher contaminant levels may pose risks, so pregnant women should minimize exposure.
- Young children – Salmon skin offers less nutritional benefit to young kids and mercury exposure is more dangerous.
- People with fish allergies – Allergies to fish like salmon would preclude eating salmon skin rolls.
- People monitoring fat and calories – The higher fat and calorie amounts may not suit low-fat or weight loss diets.
- People with sodium-restricted diets – Salmon skin rolls made with regular sushi rice and soy sauce can be very high in sodium.
How many salmon skin rolls are too many?
When eaten in moderation as part of an overall healthy diet, enjoying salmon skin rolls 1 to 2 times per week is unlikely to cause problems. Here are some general guidelines on amounts of salmon skin rolls:
- Children: No more than 2 pieces per week
- Women: 2-4 pieces, 1-2 times per week
- Men: 4-6 pieces, 1-2 times per week
Consuming salmon skin rolls daily or in large quantities is not recommended due to potentially higher exposure to contaminants and excess calories, fat, and sodium.
Conclusion
Salmon skin rolls can certainly be a nutritious meal option in moderation. The salmon skin contains more Omega-3s and antioxidants compared to the flesh alone. However, the higher fat, calorie, and sodium content should be considered, especially for those monitoring their intake of these nutrients. Following healthy preparation methods, watching portion sizes, and incorporating plenty of vegetables can help keep salmon skin rolls as part of a balanced diet.