Wild vs. Farmed Salmon: What’s the Catch?
Salmon has become widely proclaimed as a nutrition powerhouse. Besides being an excellent source of protein, salmon is rich in omega-3 fats, which may help decrease inflammation in the body. It also boasts cancer-preventing antioxidants like astaxanthin, the pigment that gives salmon its bright orange color. Plus, this fish is one of the few food sources of Vitamin D. So what’s the catch?
Although farming has made salmon reasonably priced, farmed salmon often gets a bad rap for its tendency to be higher in pollutants, and lower in beneficial antioxidants than wild versions. In fact, farmed salmon allegedly gets its pink color from supplemental dyes given to the fish—not from antioxidants like astaxanthin. However, farmed fish is higher in fat, including the beneficial omega-3 fats. So which is better?
Many studies have shown that wild is the healthiest option. For example, a 2005 study published in the Journal of Nutrition showed that farmed salmon actually contains significantly higher levels of pollutants and chemical contaminants (such as PCBs and dioxins) than wild salmon does, arguably making it more risky than beneficial.
Nonetheless, salmon is an excellent source of many nutrients, so it doesn’t need to be banned from your refrigerator. Keep these in mind time next time you’re shopping for salmon:
-Choose wild salmon over farmed as much as possible
-Limit your consumption of farmed salmon to about once per month
-North American salmon (especially Alaskan salmon) tends to be lower in pollutants than salmon from other regions
The number of different species of wild salmon can be overwhelming, and they all vary considerably in taste and price. If you’re looking for a strong flavor, wild Sockeye or Chinook are both great options (although Chinook tends to be much pricier). For a milder flavor, Keta is a good choice, and is more cost-effective than most species.
Salmon doesn’t have to be hard to prepare, either. Cookbooks, magazines, and the internet are full of creative salmon recipes for every taste preference. Delish.com, Eatingwell.com, and CookingLight.com are great websites to start with. For a quick salmon-fix, canned wild salmon is great with mix-ins like:
-Low fat mayo, diced celery, apple, and walnuts
-Curry powder, red peppers, celery, green apple, and lemon juice
-Lemon juice, Dijon mustard, and celery
-Orange segments, balsamic vinegar, and baby spinach
About Bianca: I am a Nutritional Sciences senior at the University of Arizona and am excited to educate people about making positive lifestyle choices. I love learning about nutrition, and I believe it plays a dynamic role in health and wellness. I hope to share this passion with others in order to help them overcome challenges and maintain healthy, fulfilling lives.
Chrissy Barth
MS RDN RYT
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Salmon has become widely proclaimed as a nutrition powerhouse. Besides being an excellent source of protein, salmon is rich in omega-3 fats, which may help decrease inflammation in the body. It also boasts cancer-preventing antioxidants like astaxanthin, the pigment that gives salmon its bright orange color. Plus, this fish is one of the few food sources of Vitamin D. So what’s the catch?
Although farming has made salmon reasonably priced, farmed salmon often gets a bad rap for its tendency to be higher in pollutants, and lower in beneficial antioxidants than wild versions. In fact, farmed salmon allegedly gets its pink color from supplemental dyes given to the fish—not from antioxidants like astaxanthin. However, farmed fish is higher in fat, including the beneficial omega-3 fats. So which is better?
Many studies have shown that wild is the healthiest option. For example, a 2005 study published in the Journal of Nutrition showed that farmed salmon actually contains significantly higher levels of pollutants and chemical contaminants (such as PCBs and dioxins) than wild salmon does, arguably making it more risky than beneficial.
Nonetheless, salmon is an excellent source of many nutrients, so it doesn’t need to be banned from your refrigerator. Keep these in mind time next time you’re shopping for salmon:
-Choose wild salmon over farmed as much as possible
-Limit your consumption of farmed salmon to about once per month
-North American salmon (especially Alaskan salmon) tends to be lower in pollutants than salmon from other regions
The number of different species of wild salmon can be overwhelming, and they all vary considerably in taste and price. If you’re looking for a strong flavor, wild Sockeye or Chinook are both great options (although Chinook tends to be much pricier). For a milder flavor, Keta is a good choice, and is more cost-effective than most species.
Salmon doesn’t have to be hard to prepare, either. Cookbooks, magazines, and the internet are full of creative salmon recipes for every taste preference. Delish.com, Eatingwell.com, and CookingLight.com are great websites to start with. For a quick salmon-fix, canned wild salmon is great with mix-ins like:
-Low fat mayo, diced celery, apple, and walnuts
-Curry powder, red peppers, celery, green apple, and lemon juice
-Lemon juice, Dijon mustard, and celery
-Orange segments, balsamic vinegar, and baby spinach
About Bianca: I am a Nutritional Sciences senior at the University of Arizona and am excited to educate people about making positive lifestyle choices. I love learning about nutrition, and I believe it plays a dynamic role in health and wellness. I hope to share this passion with others in order to help them overcome challenges and maintain healthy, fulfilling lives.
