From the Guidelines
Farmed salmon and wild salmon have similar net health benefits, with farmed salmon having similar or higher levels of omega-3 fatty acids. The difference in health benefits between farmed and wild salmon is largely due to their diets and lifestyles. Wild salmon eat a varied natural diet and swim freely, while farmed salmon have a more limited, controlled diet and less activity. However, both types of salmon are nutritious and provide beneficial omega-3s.
Key Differences
- Farmed salmon may have higher levels of omega-3 fatty acids due to their fed diet 1
- Wild salmon may have lower levels of contaminants like PCBs and dioxins, but the evidence suggests that the presence of these pollutants may partly reduce cardiometabolic benefits of fish consumption, although there is less evidence to suggest potential for net harm 1
- Farmed salmon may have more overall fat content and higher levels of omega-6 fatty acids
- Wild salmon may have more protein and lower levels of saturated fat ### Recommendations
- To maximize health benefits, aim to consume 2-3 servings of either type of salmon per week as part of a balanced diet, as recommended by the FDA and supported by studies 1, 2
- Bake, grill, or pan-sear the salmon to avoid adding unnecessary fats during cooking
- If choosing farmed salmon, look for responsibly-farmed options to minimize environmental concerns and potential contaminants It's worth noting that the benefits of fish consumption, including salmon, far outweigh the potential risks when amounts of fish are eaten within the recommendations established by the FDA and Environmental Protection Agency, especially for middle-aged and older men and postmenopausal women 2.
From the Research
Health Benefits of Farmed and Wild Salmon
The difference in health benefits between farmed (aquaculture) salmon and wild (naturally caught) salmon can be attributed to various factors, including their fatty acid composition, contaminant levels, and nutrient content.
- Fatty acid composition: + Farmed salmon has a higher fat content than wild salmon, with a higher proportion of omega-6 fatty acids and a lower proportion of marine long-chain omega-3 fatty acids 3, 4, 5. + Wild salmon has a higher omega-3 to omega-6 fatty acid ratio compared to farmed salmon, making it a better source of essential fatty acids 3, 4, 5.
- Contaminant levels: + Wild salmon tends to have higher levels of contaminants such as dioxins, polychlorinated biphenyls (PCBs), and heavy metals compared to farmed salmon 3, 4, 5. + However, the contaminant levels in both farmed and wild salmon are generally within safe limits, and the health benefits of consuming salmon can outweigh the risks 6, 7.
- Nutrient content: + Both farmed and wild salmon are good sources of protein, essential amino acids, and omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) 3, 4, 5. + A 150-200g portion of salmon per week can provide the recommended weekly intake of EPA and DHA for adults 3, 5.
Comparison of Farmed and Wild Salmon
Studies have shown that while farmed salmon may have higher levels of contaminants, it can still be a valuable source of essential fatty acids and nutrients 4, 6, 7.
- A benefit-risk analysis suggested that the health benefits of consuming farmed or wild salmon can outweigh the risks associated with contaminant exposure, but certain subgroups such as young children and pregnant women may need to take precautions 7.
- The choice between farmed and wild salmon ultimately depends on individual priorities and concerns, with wild salmon being a better source of essential fatty acids and farmed salmon being a more convenient and affordable option 3, 4, 5.