Farmed vs. Wild Salmon: Key Differences and How to Choose the Best Option

Did you know that not all fish are the same and have the same properties?

In this post, I’m talking about SALMON.

Can you spot the differences between the two photos? The one at the bottom right, with light white streaks, is farmed salmon.

The orange one at the top left is wild salmon.

Salmon: How to Choose It

What’s the difference between the two?

Farmed salmon is high in:

• Pro-inflammatory fats because it’s fed industrial feed. Those streaks, often mistakenly associated with “omega-3 fats,” are actually omega-6 fats, which are pro-inflammatory and not good for us! Have you noticed that when you cook it, it releases a lot of grease (without adding additional cooking fats) and it’s hard to digest? Also, farmed fish:
  • They are often treated with antibiotics
  • Like all large fish, they are rich in heavy metals, which accumulate in our bodies and act as endocrine disruptors.
  • The orange colour is not natural but is often obtained (or at least enhanced) through the use of chemical dyes.

Additionally, among the many substances they accumulate is PCB (Polychlorinated biphenyl), which is used, at least in the U.S., in industrial processes. This substance is a potent immunosuppressor and a tumour promoter and increases the risk of thyroid dysfunctions, cardiovascular issues, liver disease, and diabetes.

On the other hand, wild salmon:

• It is caught using sustainable fishing methods and is free to eat what it likes. Its orange/red colour is due to the presence of astaxanthin, a fat-soluble carotenoid with antioxidant and anti-inflammatory properties. This is because these fish naturally eat krill (small shrimp), crabs, and other small seafood.
• It is naturally rich not only in proteins but also in Vitamin A, Vitamin D, and, of course, healthy anti-inflammatory fats. These are the true omega-3s!
• It contains fewer calories compared to regular farmed salmon.

So which one should you choose? Here’s my advice:

Buy wild salmon wherever you can find it. If your choice is limited to farmed salmon, then save your money (it’s not even cheap) and avoid eating it altogether. Instead, choose other fish, preferably smaller ones, which are often cheaper.