Wild Salmon vs. Farmed Salmon

Do you have confusion in the salmon aisle?  Have you ever wondered, what’s the difference between wild salmon vs farmed salmon?  Is one better nutritionally?  And what’s the deal with some salmon saying “Pacific” and other salmon saying “Atlantic?” Today, we will break down the science so you know what to buy when fishing for your salmon.

Before we dive in, let’s first talk omega 3’s.  Omega 3’s are heart-healthy fats with anti-inflammatory properties. Omega 3’s lower risk of heart disease and risk of certain cancers. They are also important in brain, nerve and eye development when pregnant, breastfeeding or during childhood.  They may improve our immune system and may play a role in the prevention of dementia, Alzheimer’s disease and rheumatoid arthritis.

Health Canada recommends adults consume at least two servings of fish per week.  One serving is equal to 75 grams or 2 ½ ounces or half a cup of cooked fish. It is recommended to emphasize consumption of fatty fish, like salmon, herring, mackerel, sardines as these types are higher in omega 3’s.

Farmed vs. Wild Salmon 

Farmed Salmon 

Atlantic Salmon

155 calories / 2.5 oz

Higher 

Same

Higher, but still below Health Canada cutoffs considered safe

Cheaper

Artificial feed like grains

Pigment added

Less environmentally sustainable

Not often canned, unless it says Atlantic

Higher in folate and vitamin A

Vs. 

Also Known As

Calories 

Omega 3 fats 

Protein

PCB's (chemicals stored in fat of fish)

Cost

Fish Feed

Colour of fish

Environmental 

Canned salmon?

Nutrients

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Wild Salmon 

Pacific Salmon

115 calories / 2.5 oz

Lower 

Same

Lower, but still contain PCB's

More Expensive

Natural ocean sources of food

Natural colour

More eco-friendly fish 

Yes

Higher in potassium and selenium

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Bottom Line:

Next time you are perusing the fish aisle, keep in mind that “Atlantic” salmon is farmed and “Pacific” salmon is wild. These different types of salmon vary in size, calorie content as well as omega-3 content, among other attributes.  However, both options are healthy and good ways to get more omega 3’s in your diet (which most of us are not getting enough of).  If you eat salmon more than twice a week, you can find it worth buying some wild salmon to decrease total intake of PCB’s.  When it comes to the salmon debate, it still looks like the benefits of eating more salmon, either wild or salmon, outweigh the risks.

Ps. If you are looking some delicious salmon recipes, here are some of my favourites:

• Maple Glazed Salmon
• 5 Ingredient Dijon Garlic Salmon
• Honey Garlic Salmon
• Salmon fresh rolls

If you are not a fan of fish and want to ensure adequate omega-3 consumption, check in with your registered dietitian.