Why Choose Wild-Caught Salmon? Health Benefits and Nutritional Advantages

Discover why wild-caught salmon is a healthier choice compared to farm-raised salmon, offering superior nutritional benefits for your diet

Introduction

When deciding between wild-caught and farm-raised salmon, it’s essential to consider the health benefits and nutritional content of each. Wild-caught salmon is known for its rich, natural flavor and higher levels of essential nutrients like omega-3 fatty acids, which contribute to better heart health and overall well-being. While farm-raised salmon is the more environmentally sustainable choice, it contains higher levels of saturated fats and artificial additives. In this article, we'll dive further into the specific additives and contaminants commonly found in farm-raised salmon. We’ll also go over nutritional information of both farm-raised and wild-caught salmon so that you can make an informed choice at your next trip to the local grocery store.

Additives and Contaminants Commonly Found in Farm-Raised Salmon

While both farmed and wild salmon have inevitably been exposed to environmental toxins, such as mercury, farmed salmon also contains dioxin concentrations, (full name is Dioxin congener, 2,3,7,8-tetrachlorodibenzo-p-dioxin, or (TCDD) for short), that when consumed at a moderate rate, can increase the risk of cancer. TCDD has been labeled as a group I carcinogen by the International Agency for Research on Cancer, and it is found in farm raised salmon because they are fed food pellets that are largely composed of ground-up wild smaller fish like anchovies and herring, and it is not the only concerning additive found in farm raised salmon. According to this study, the human cancer risk that is associated with consuming other additives found in farm-raise salmon such as such as PCBs, polybrominated diphenyl ethers, and pesticides, including toxaphene and dieldrin, is higher than cancer risks associated with consuming the same amount of wild-caught salmon. Here is a short description of each of these chemicals found in salmon:

• Polychlorinated biphenyls (PCBs) are synthetic chemicals that were used in plastic, paint, and electrical equipment. Unfortunately, they are now found in today's farm-raised salmon because PCBs are still getting released into the environment from hazardous waste sites, are not biodegradable, and contaminate salmon through the ground-up feed once they cycle into water and soil. A 2004 Science study of 700 farmed and wild salmon samples found that PCB concentrations in farm-raised salmon were about eight times higher than concentrations in wild-caught salmon.

• Polybrominated diphenyl ethers (PBDEs) are flame retardant chemicals that are bioaccumulative and can accumulate in the human body through indoor pollutants found in everyday household products like clothes, furniture, plastics, and even food. According to this study, PBDE concentrations in foods are at higher levels in the United States than in other countries, and the highest concentrations are found in farm-raised salmon. This chemical is also found in wild-caught salmon at slightly less, if not, the same concentration because this pollutant cannot break down in water, and therefore is absorbed by both farm-raised and wild-caught salmon.

• Pesticides: While toxaphene and dieldrin are legacy pesticides that were used in agriculture before they were banned, these toxins are still found in farm-raised salmon through the ground-up feed. Carbaryl and methomyl are two widely used pesticides used in salmon farms today.

• Dyes: Farmed raised salmon has a gray flesh, and it is dyed red to look more appealing to consumers. In farm-raised salmon, you’ll often see the ingredient, “astaxanthin” in the packaging, or the words “color added” which is given to salmon feed, that once digested, is absorbed into the flesh, giving these fish that signature salmon reddish color. Wild-caught salmon on the other hand, have a naturally bright orange-red color caused by carotenoids which are naturally found in the organic material they ingest; the only ingredient listed in wild-caught salmon packaging should be “salmon” or “wild-caught salmon”

• Antibiotics: Salmon farms are often crowded, making these fish susceptible to easily spread infections, disease, and parasites, so antibiotics are added into their diet.

Health Benefits and Nutritional Contents in Wild-Caught vs Farm-Raised Salmon

Wild-caught salmon is slightly lower in saturated fats than farm-raised salmon, however farm-raised salmon can be slightly higher in omega-3 fatty acids because the feed, which is high in fat and protein, causes the fish in these farms to grow larger and faster than they normally would. Moreover, wild-caught salmon has fewer calories than farmed salmon. According to these two FDC 2021 databases, wild caught salmon also seems to be higher in iron and calcium as well, than farm-raised salmon.

What About Sustainability and Environmental Responsibility?

A concern with wild caught salmon is that their populations are getting smaller, which can harm the ocean’s ecosystem, whereas farm-raised salmon help wild fish populations grow back. However, this article by the Wild Alaskan Company, labels this overfishing sustainability concern as a misconception, and mentions how “wild salmon fisheries can actually help ecosystems recover from overfishing.” This article also lists how the feed that’s used in salmon farms are often sourced unsustainably, and the chemicals and waste involved in fish farms can pollute our waters even more, potentially affecting local wildlife, and spreading parasites or diseases to the wild salmon populations. This article lists a more thorough breakdown into why wild salmon is more sustainable than farmed salmon.

The Big Picture

In conclusion, while wild-caught salmon may come at a higher price, it is the superior choice for your health as there are more nutritional benefits and less exposure to additives and contaminants than farm-raised salmon. Wild-caught salmon is richer in omega-3 content, has lower levels of harmful substances, and has better sustainable fishing practices; for these reasons, wild-caught salmon is the healthier and more environmentally responsible choice. However, if the higher costs of wild-caught vs farm-raised is a concern, frozen wild-caught salmon is also an excellent, yet more affordable alternative that retains its nutritional value. If wild-caught is not an option, farm-raised salmon can still be a nutritious choice that makes it a worthy addition to your diet, and prioritizing any type of salmon over none at all is still a better choice for your overall well-being.

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