Key takeaways:
Farm-raised salmon is raised in a fish farm, not caught in the wild. It’s more affordable and easier to find than wild-caught salmon.
Farm-raised salmon is an excellent source of protein and omega-3 fatty acids.
Some people and organizations have raised concerns that farmed salmon is less safe to eat than wild-caught salmon because of the way it’s raised and processed. But farmed salmon in the U.S. is safe to eat.
There are steps you can take to make sure the salmon you buy is good for your health. One example is choosing salmon that’s been third-party tested.
Eating fish is good for your health. The American Heart Association (AHA) recommends that adults eat at least two servings of fatty fish each week — and salmon has long been among the most popular choices.
But not all salmon is the same. Many people believe wild-caught salmon is healthier than farm-raised salmon. So is farm-raised salmon bad for you?
Let’s take a look at what farm-raised salmon is, and how to choose the option that best fits your health goals and budget.
What is farm-raised salmon?
Farm-raised salmon is salmon that’s born and raised in a fish “farm,” also known as aquaculture. It’s not caught in the wild.
In the U.S., farm-raised salmon are typically raised in three main phases:
Juvenile: Salmon eggs are fertilized and incubated in controlled freshwater hatcheries on land. The young fish remain there for their first year of life.
Growth: The fish are then moved to large ocean pens or seawater cages. There, they grow to market size while eating feed made from ingredients like fish meal, fish oil, vitamins, and minerals — designed to resemble their natural diet.
Harvest: Once the salmon reach their target weight, they’re transported to processing facilities, where they’re cleaned, portioned, and prepared for sale.
Salmon farming helps meet high consumer demand that wild salmon alone cannot satisfy. It also lowers the cost of salmon, making it more affordable and accessible to a wider population. Today, around 70% of the world’s salmon supply is farmed.
In the U.S., salmon farming is regulated at the federal, state, and local government levels. Agencies like the FDA and the National Oceanic and Atmospheric Administration (NOAA) regulate the safety and sanitation of aquaculture practices.
But there’s still some controversy around farmed salmon. Critics say that farmed salmon are overcrowded, and that these conditions can increase the spread of disease among fish. Others have concerns about the environmental impact of salmon farming. We’ll explore these issues in more detail below.
Farm-raised vs. wild-caught salmon nutrition
Farm-raised salmon and wild-caught salmon have similar nutrition. But there are also a couple of differences.
Similarities
Both farmed and wild-caught salmon are excellent sources of protein. And both have high amounts of omega-3 fatty acids, though the exact amount varies by species.
Omega-3s are healthy unsaturated fats whose potential health benefits include:
Reducing inflammation, which may lower the risk of asthma, arthritis, and other inflammatory conditions
Supporting heart health by lowering triglycerides and improving blood pressure
Promoting brain health, such as brain development in fetuses and young children, and maintaining brain function as we age
Differences
Still, there are some differences in nutrition between the two types of salmon, such as:
Fat and calories: Farm-raised salmon is higher in fat and calories than wild-caught salmon, mainly due to diet and activity level. Farmed salmon eat a prescribed diet and don’t have to hunt, so they consume more and burn less energy — leading to more fat accumulation.
Omega-6 fatty acids: Farmed salmon has more omega 6-fatty acids than wild salmon. Omega-6s are unsaturated fats found in foods like vegetable oils, nuts, and seeds. While they support important functions like immune health, consuming too much omega-6 relative to omega-3 may lead to inflammation.
Nutrition comparison
The table below compares some of the nutrients in a 3 oz serving of farm-raised salmon and wild-caught salmon.
Farm-raised salmon | Wild-caught salmon | |
Calories | 180 | 102 |
Fat | Total: 11.3 g Saturated fat: 2.6 g | Total: 3 g Saturated fat: 0.6 g |
Carbohydrates | 0 g | 0 g |
Protein | 17.3 g | 16.8 g |
Potassium | 309 mg (7% daily value, or DV) | 360 mg (8% DV) |
Other standout nutrients in both types of salmon include:
Is farm-raised salmon safe to eat?
Salmon farmed in the U.S. is safe to eat. But some people have concerns about farm-raised salmon because of how it’s raised and processed. The most common concerns include the following.
Toxins
Seafood (and fatty fish in particular) can contain polychlorinated biphenyls (PCBs). These are human-made chemicals that can accumulate in the food chain, and are toxic to humans in high amounts. Some sources report that farmed salmon have higher levels of PCBs than wild salmon. Other research suggests wild-caught salmon contains more. But both wild and farmed salmon contain levels significantly below the FDA’s “safe limit.”
Heavy metals
Some larger fish — like tuna — contain mercury. But salmon is a low-mercury fish.
Antibiotics
According to the NOAA, U.S. salmon farmers only use antibiotics when prescribed by a veterinarian to treat infection. They don’t use them by default to prevent disease, which can be a common practice in other types of meat. This means some farm-raised salmon may have been treated with antibiotics, which raises concerns for some people about antibiotic resistance. That said, antibiotics are used more frequently in animals raised for meat, eggs, and dairy than in fish and shellfish.
Artificial dyes
Salmon gets its natural pink color from the antioxidant astaxanthin. Many people believe that farm-raised salmon contains artificial dyes to give it the same pink color. But this isn’t true. Farm-raised salmon are given astaxanthin supplements as part of their diet. And there will always be natural variation in color between different species of salmon — both in farm-raised and wild caught.
Is farm-raised salmon good for the environment?
Some have raised concerns about how farmed salmon might affect the environment. They worry that:
Diseases and parasites from farmed salmon could spread to wild marine life and harm ecosystems.
Farmed salmon that escape could breed with wild salmon and alter their genetic diversity.
Chemicals and antibiotics used in salmon farming — although not commonly used in the U.S. — could harm the environment in other parts of the world.
Waste from large fish farms, such as uneaten feed and fish waste, could build up in the water and reduce oxygen levels, which could hurt other aquatic life.
It’s also important to note that if everyone ate only wild salmon, natural fisheries would be unable to sustain the level of consumer demand.
What to look for when buying farm-raised salmon
To help ensure you’re buying farm-raised salmon that is good for your health and the environment, try to:
Check for third-party certification. Examples include the Aquaculture Stewardship Council (ASC) or Best Aquaculture Practices (BAP). These organizations set strict guidelines for their farming practices. This is usually listed on the packaging.
Buy salmon raised using Recirculating Aquaculture Systems (RAS). RAS are closed, land-based farming systems that are sealed off from the surrounding environment. These systems help reduce the spread of disease, and better control waste. But packaging doesn’t always specify if salmon was raised using RAS, so you may need to research brands to learn more about their farming practices.
Learn your grocery store’s seafood policy. You can search the store’s website and/or ask a store manager about where their seafood comes from and how it’s raised.
Use guides from reliable expert organizations. One example is the Monterey Bay Aquarium’s seafood watch. This online tool can help you find sustainable salmon — both farmed and wild.
Frequently asked questions
The USDA requires most grocery stores to label seafood with its country of origin and whether it was wild-caught or farm-raised. Check the package label or the sign at the seafood counter for this information.
You can also look at the type of salmon. For example, Atlantic salmon is usually farm-raised because commercial fishing of wild Atlantic salmon is rarely allowed. Sockeye salmon, on the other hand, is almost always wild-caught.
Certain parasites — like sea lice — are fairly common in salmon. But parasites are more likely to occur in wild-caught salmon since their environment is less controlled. The good news is that both freezing and heating (cooking) fish can kill parasites. This protects people who may consume contaminated fish.
Yes, cooking can reduce certain contaminants in farm-raised salmon. Some contaminants tend to accumulate in the fish’s fat, and cooking methods like grilling, baking, or broiling (rather than frying) can allow some of that fat to drip off. This may lower overall levels of some contaminants. But keep in mind that cooking doesn’t eliminate all contaminants. So it’s important to source high-quality salmon in the first place.
The USDA requires most grocery stores to label seafood with its country of origin and whether it was wild-caught or farm-raised. Check the package label or the sign at the seafood counter for this information.
You can also look at the type of salmon. For example, Atlantic salmon is usually farm-raised because commercial fishing of wild Atlantic salmon is rarely allowed. Sockeye salmon, on the other hand, is almost always wild-caught.
Certain parasites — like sea lice — are fairly common in salmon. But parasites are more likely to occur in wild-caught salmon since their environment is less controlled. The good news is that both freezing and heating (cooking) fish can kill parasites. This protects people who may consume contaminated fish.
Yes, cooking can reduce certain contaminants in farm-raised salmon. Some contaminants tend to accumulate in the fish’s fat, and cooking methods like grilling, baking, or broiling (rather than frying) can allow some of that fat to drip off. This may lower overall levels of some contaminants. But keep in mind that cooking doesn’t eliminate all contaminants. So it’s important to source high-quality salmon in the first place.
The bottom line
Salmon is a great source of protein and heart-healthy omega-3 fatty acids. Farm-raised salmon is usually more affordable and easier to find than wild-caught salmon. When it’s responsibly raised, farmed salmon can be a healthy choice that also supports more sustainable seafood practices. If your budget allows, you can alternate between farmed and wild-caught salmon to enjoy the benefits of both.
Why trust our experts?
References
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