Wild-Caught vs. Farm-Raised Salmon—Which Option Benefits You and the Planet More?

Salmon ranks among the most favored seafood in the United States. As highlighted in reports from the Global Seafood Market Conference last year, this vibrant pink fish holds the third spot in popularity nationwide. However, its widespread appeal has sparked debates about which type of salmon is healthier and more eco-friendly—for consumers and the environment alike. 

This debate has brought to light the contentious issue of whether wild-caught or farm-raised salmon is the better choice. In this article, we’ll delve into the distinctions between these two types, examining their farming methods, nutritional profiles, and effects on the environment.

Wild-Caught vs. Farm-Raised Salmon: What’s the Difference?

Although the two methods of raising salmon might appear straightforward, they can vary significantly based on location, techniques used, and the philosophies of the producers. “Farm-raised salmon is typically cultivated in marine net pens, which are enclosures that keep the fish in open ocean waters as they grow,” explains Sharon Palmer, MSFS, RDN, a sustainable nutrition expert.

Farm-raised salmon can also be grown in recirculating aquaculture systems (RAS), a land-based approach where fish are maintained in tightly controlled environments away from the ocean, with water and waste being reused. “However, RAS-produced salmon is not widely available in the U.S.,” Palmer notes.

On the other hand, wild-caught salmon is harvested from the ocean using various fishing techniques, depending on the fisherman. “Wild-caught salmon are captured using drifting long nets, lift nets, purse seines (nets that close like a drawstring purse), and trolling lines (moving fishing lines with hooks),” Palmer adds.

Nutritional Differences

While wild-caught and farm-raised salmon share similar nutritional profiles, there are notable distinctions. Both types are excellent sources of protein, selenium, phosphorus, and B vitamins such as niacin, thiamin, pantothenic acid, B6, and B12. These nutrients play a vital role in supporting immune function, bone health, gut health, and metabolism, while also aiding in tissue growth, maintenance, and repair.

The primary difference lies in their fat composition. “Wild salmon contains fewer calories and less fat than farmed salmon, which is richer in omega-3s but also higher in saturated fat, as reported by the United States Department of Agriculture (USDA),” Palmer explains. Farmed salmon diets are often designed to boost omega-3 levels, as this fatty acid is a key reason many consumers choose this fish.

Omega-3 vs. Omega-6

Omega-3 fatty acids are celebrated for their anti-inflammatory properties, unlike omega-6 fatty acids, which promote pro-inflammatory responses in the body. While both fats are essential, omega-3s are less abundant in typical diets and are associated with remarkable health benefits, such as reducing cholesterol levels and supporting brain, eye, immune, and hormonal health.

That said, the higher saturated fat content in farmed salmon may counteract some of these benefits, as it can raise blood cholesterol levels. However, conflicting studies suggest that saturated fat may not have as strong an impact on heart disease risk as previously believed. The difference in saturated fat between the two types can be minimal, sometimes amounting to just a gram, depending on their origin.

Both wild-caught and farm-raised salmon may contain contaminants such as heavy metals, polychlorinated biphenyls (PCBs), and dioxins, as highlighted in a 2020 article on Norwegian salmon in Foods. These substances can adversely affect the immune, cardiovascular, hormonal, and cellular systems. While both types in the study were below the European Union (EU)-recommended maximum levels, wild salmon actually had higher contaminant levels than farmed salmon. However, this can vary significantly based on the salmon's origin and farming practices.

Sustainability Impacts

Sustainability considerations for farmed versus wild-caught salmon largely depend on the producers. “Seafood Watch, a leading authority in sustainable seafood, considers wild-caught salmon from the U.S. a sustainable option, as most of it comes from healthy populations,” Palmer states. However, large-scale netting methods for wild salmon can lead to bycatch, harming other species and disrupting marine ecosystems.

Palmer also notes that some farmed salmon can be sustainable if they minimize environmental impact. “For instance, farmed Atlantic Salmon from Maine and the Faroe Islands are rated as good choices by Seafood Watch,” she explains. “However, Atlantic Salmon farmed in Canada, Chile, Norway, or Scotland without Aquaculture Stewardship Council (ASC) certification is not recommended.”

Although salmon farming can be conducted with minimal environmental harm, it carries risks such as fish escaping into the wild, pollution from waste and chemicals, and nutrient overload or algae blooms caused by uneaten feed. 

While wild salmon is often seen as more sustainable than farmed salmon, it’s crucial to recognize that global fish populations are experiencing a sharp decline. “It’s worth noting that wild salmon alone cannot meet the high consumer demand for this fish,” Palmer emphasizes.

Which Is the Better Choice?

When comparing farm-raised and wild-caught salmon, which option stands out as the superior choice overall?

Farmed salmon typically boasts higher levels of omega-3 fatty acids but may also contain more saturated fat. Beyond this, the nutritional profiles of these two salmon varieties are largely comparable, providing similar health benefits.

From a sustainability perspective, wild salmon generally has a lower environmental footprint than many farmed options. However, overfishing remains a critical global concern, with the World Bank reporting that nearly 90% of global fish stocks were overfished in 2017. Interestingly, some fish farming practices, particularly those using circular systems that recycle waste and water, can be highly sustainable. Yet, not all operations follow such practices, and many still significantly harm their surrounding ecosystems.

Fortunately, organizations like Seafood Watch, ASC, and the Marine Stewardship Council (MSC) provide valuable guidance for making informed seafood purchases. “Seafood Watch offers recommendations for various salmon types on their website, and many supermarkets, including Whole Foods, adhere to these guidelines, helping consumers make more sustainable choices,” Palmer explains.

Price is another important consideration. Many Americans find wild-caught salmon too expensive, giving farmed salmon a clear advantage in affordability.

Farmed salmon often provides slightly better nutrition, can be produced sustainably, and is more budget-friendly, making it a practical choice for many in the U.S.—especially when certified by ASC or similar organizations. On the other hand, ethically sourced wild salmon (look for terms like pole-and-line-caught, troll-caught, or free school) can also be a healthy and eco-conscious option when consumed in moderation.

“Additionally, consider exploring other sustainable and locally available seafood options,” Palmer suggests. “For instance, Seafood Watch’s Super Green List features 10 seafood choices, such as bivalves and seaweed, that are both sustainable and nutritious.”