Salmon is one of the most popular fish around Rich in omega-3 fatty acids and protein, salmon offers incredible health benefits and great taste However, not all salmon is created equal. With concerns around sustainability, contaminants, and nutrition, buying the right salmon matters.
So what is the safest salmon to buy? Here is a detailed guide to help you make the best choice
Wild vs Farmed Salmon
The first major decision is whether to buy wild or farmed salmon. There are important differences between the two in terms of nutrition, contaminants, sustainability, and price.
Nutrition
In general, wild salmon has a better nutritional profile than farmed. Wild salmon tends to be lower in fat, calories, and contaminants. It also has higher mineral levels like selenium, magnesium, and potassium.
However, farmed Atlantic salmon is higher in vitamin C and omega-3s.
So while farmed salmon is still healthy, wild salmon edges it out on nutrition.
Contaminants
Farmed salmon tends to have higher levels of contaminants like PCBs, dioxins, and antibiotics. These substances can accumulate in the fatty tissues of the fish since farmed salmon don’t swim freely and eat a less natural diet.
However, due to improved regulations, contaminants in farmed salmon have declined over the past 20 years. Levels are not high enough to outweigh the benefits of eating salmon.
Still, wild salmon generally has lower contaminant levels, giving it an advantage over farmed.
Sustainability
Wild salmon is more environmentally sustainable. It’s allowed to grow naturally without human intervention aside from responsible fishing practices. This prevents overfishing and maintains healthy ecosystems.
Meanwhile, farmed salmon requires clearing land, infrastructure, and feeding. Waste and excess food can also pollute surrounding waters. So wild salmon gets the nod for sustainability.
Price
Farmed salmon costs less than wild, typically around $4-6 less per pound. For budget-conscious buyers, this makes farmed salmon more accessible.
Types of Wild Salmon
If you opt for wild salmon, you’ll also need to pick from different species. Here are some key differences:
- Sockeye – Deepest red color, highest in healthy omega-3s
- King – Largest size, highest fat content, silky texture
- Silver/Coho – Medium fat content, firm texture
- Pink – Most affordable, lower fat, mild flavor
- Chum – Lowest fat, driest texture, strong flavor
For best taste and nutrition, sockeye and king salmon are your top choices. But the others can be great affordable options, especially canned pink salmon which is sustainable and budget-friendly.
Beyond species, here are some other wild salmon buying tips:
- Look for Alaskan salmon – Stringent fishing regulations
- Choose line-caught salmon – More sustainable method
- Check for MSC certification – Ensures responsible fishing
- Buy in season – Peak freshness and value
Types of Farmed Salmon
If you opt for farmed salmon, you’ll primarily find Atlantic salmon. Here are some tips for finding responsibly farmed Atlantic salmon:
- Look for the ASC logo – Ensures sustainable farming practices
- Check for BAP certification – Indicates safer feeding and medicines
- See if it’s organic – No antibiotics or synthetic chemicals
- Buy pre-portioned fillets – Less contaminants in skin/fat
Also, try to find salmon farmed in an open net pen rather than a densely packed closed pen. Open pens allow for freer swimming and have lower disease risk.
Canned Salmon
Canned salmon like pink and sockeye can be a safe, sustainable choice as well. Opt for bones and skin-free canned salmon packed in water instead of oil for the healthiest option. Rinse before use to reduce sodium levels.
Smoked Salmon
Smoked salmon offers great flavor, but it’s heavily processed. It loses some natural oils during smoking and contains loads of sodium from curing. Stick to 2-3 ounces per serving as an occasional treat.
Raw Salmon
Sushi-grade raw salmon is not actually regulated in the U.S. Only buy raw salmon from a trusted fishmonger and consume promptly for food safety.
Cooked vs Raw
Cooking salmon does not significantly affect its nutrition, though frying can destroy some heat-sensitive nutrients. Eat salmon cooked or raw based on your taste and recipe needs.
Fresh vs Frozen
Frozen salmon is just as nutritious as fresh. It often tastes better too since frozen salmon is flash-frozen at peak freshness. Both fresh and frozen wild-caught salmon are good choices.
How Much Salmon to Eat
Experts recommend adults eat at least 8-12 ounces of low-mercury fish like salmon each week. Pregnant women can also safely eat 12 ounces of low-mercury fish weekly. Eat a variety of salmon species and choose wild-caught or sustainably farmed whenever possible.
The Healthiest Salmon Choices
To recap, here are the top three safest salmon options:
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Wild-caught salmon – Highest nutrition and lowest contaminants
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Canned pink salmon – Affordable, sustainable
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Responsibly farmed Atlantic salmon – Budget-friendly option
With this guide, you can shop for salmon with confidence and reap the amazing benefits this superfish has to offer. Head to the store armed with the knowledge of what is the safest salmon to buy so you can make a nutritious and sustainable choice.
Should You Buy Fresh or Frozen Salmon?
Fresh salmon is often found in fish markets and grocery stores. It can offer a superior texture and flavor, especially if it’s recently caught and properly handled. However, it doesnt stay fresh for long, so it needs to be eaten soon or stored properly.
On the other hand, frozen salmon, usually flash-frozen shortly after capture, can be a practical option. Freezing preserves the fish’s quality and nutritional value, and it provides flexibility in meal planning since it can be stored for longer periods without compromising taste or safety.
Additionally, frozen salmon is often available year-round. It can be a more sustainable choice if it reduces waste.
Which Type of Salmon is the Healthiest?
When considering which type of salmon to buy is the healthiest, King salmon (Chinook) and Sockeye salmon generally stand out due to their high levels of omega-3 fatty acids.
In addition to supporting heart health, omega-3s, particularly DHA, help protect against age-related macular degeneration and improve overall eye function [*]. These types of salmon are also good sources of high-quality protein, vitamins, and minerals.
Sockeye salmon, in particular, is noted for its higher concentration of antioxidants, such as astaxanthin, which can offer additional health benefits [*].
King salmon, while also very nutritious, has a higher fat content, which contributes to its rich taste but may be a consideration for those monitoring their fat intake.
HOW TO BUY SALMON | What Salmon Should You Buy at the Grocery Store?
FAQ
What is the healthiest salmon to buy?
For the healthiest salmon options, wild-caught Pacific salmon, specifically sockeye or king salmon, are generally recommended. These varieties are known for their high levels of omega-3 fatty acids, vitamin D, and astaxanthin, an antioxidant.
What is the least contaminated salmon?
Sockeye is considered one of the safest species to eat due to the very low level of toxicity, including mercury.
Which salmon has the least parasites?
According to Sea Choice, open net pen systems are considered high-risk because they allow for the free exchange of waste, parasites, chemicals and disease. A better, low-risk option would be to choose salmon raised in a closed system, which includes raceways and re-circulation systems.
Which is safer, Atlantic or Pacific salmon?
“Pacific salmon is often considered healthier than Atlantic salmon due to its lower fat content, better fatty acid profile, and lower risk of contaminants,” says Michael Handal, chef at the Institute of Culinary Education’s New York City campus.