Here Are the Benefits of Farm-Raised vs Wild-Caught Salmon by Samantha Cassetty, MS, RD
Updated: May 05, 2021
Seafood is a wonderful addition to your menu, but there are misconceptions about the healthfulness of farm-raised vs wild-caught salmon. Here's what you need to know.
Choosing between farm-raised vs wild-caught salmon
You know salmon is good for you. But when it comes time to choose at the grocery store, it can be overwhelming.
There are a variety of types to choose from, and the advantages and disadvantages are often hotly debated.
How can you tell which is better for your health (and the health of the planet)? Should you eat farmed-raised salmon or wild-caught?
All food production requires resources that put pressure on the environment, explains Richard Waite, a senior research associate for the food program at World Research Institute.
To keep up with the increased interest in seafood while also being efficient with resources, fish farming is a necessity.
According to Waite, both farm-raised and wild-caught fish can be sustainable options. And, he says, by choosing seafood over beef, you’re already reducing your environmental impact since seafood requires fewer resources to produce compared to some other animal proteins, like red meat.
(Here’s a list of the best omega-3 rich fish.)
How much seafood should you eat?
Whether or not seafood is wild-caught or farm-raised, the latest version of the Dietary Guidelines for Americans recommends eating 8- ounces—about two servings—of seafood each week. According to a 2020 study published in the journal, Nutrients, these are the top five types of seafood consumed in the United States:
> Shrimp
> Salmon
> Canned tuna
> Catfish
> Tilapia
When eating wild-caught or farm-raised salmon, you may notice a difference in taste.
Farm-raised salmon is higher in fat, it’s richer and milder. Wild- caught salmon is known for having a ‘fishy’ flavor, but this is due to it being leaner. Many people appreciate its more robust taste.
If you have a preference for one over the other, consider that when shopping, and look for sustainable seafood whichever you buy.
While salmon is incredibly healthy and rich in anti-inflammatory omega-3 fatty acids, it’s important to vary your seafood choices.
Make it a goal to try another seafood option in addition to salmon to help you hit your seafood targets.
Fresh fish fillets for sale in seafood store
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Nutritional differences between farmed-raised vs wild-caught salmon
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