Stop Eating Farm-Raised Salmon & Switch To Wild Salmon

Farm-raised salmon is not as healthy as wild salmon. You may be thinking, “Is this really necessary information?” Unfortunately, it is. Ninety percent of the salmon consumed in the United States today is farm-raised, and most American-bred salmon are fed a diet of corn meal, soy pellets, and hydrolyzed chicken feathers. That’s why it’s important to switch to eating wild Alaskan salmon whenever possible.

The majority of the salmon we eat is farmed. Many people prefer it because the price of wild-caught salmon can be excessive: up to $30 per pound, which is about three times the price of farmed. Unfortunately, some of the same issues that plague feedlot livestock, low-quality food with too many grains, overcrowding, and unsanitary conditions diminish the quality of farmed fish. 

Salmon in the wild don’t eat corn or grains. But that’s what they’re fed when they’re farmed. By the time they reach your dinner table, they contain more omega-6 fatty acids (which you don’t need) and less omega-3s (which you do), a combination that creates the same inflammatory effect caused by processed oils and junk foods. 

A study published in the Journal of the American Dietetic Association analyzed thirty samples of commonly consumed fish sold at supermarkets throughout the United States and found that some farmed fish contained nearly undetectable levels of omega-3s. The same study also found that two of the most popular farmed fish on the market, tilapia, and catfish, were among the worst offenders when it came to their ratio of omega fatty acids. “These data reveal that marked changes in the fishing industry during the past decade have produced widely eaten fish that have fatty acid characteristics that are generally accepted to be inflammatory by the health care community,” the researchers concluded.

 
Farmed fish also contains higher levels of persistent organic pollutants (POPs) than their wild brethren, including chlorinated pesticides and polychlorinated biphenyls (PCBs). According to the Monterey Bay Aquarium, an authority on aquatic sustainability, the only kind of salmon we should be eating is wild-caught Alaskan because the fishing methods are environmentally friendly and the fish are full of omega-3 fatty acids and low in contaminants. 

Farmed Salmon Could Lead to Diabetes

Ideally, you should eat a variety of seafood so you’re not at risk of getting too much of any one toxin or pollutant. The main thing you need to look out for is mercury, which comes largely from the coal that’s burned in electricity-generating power plants. The pollutants from these factories fall into our rivers, lakes, and seas, and then into the fish, and into us. Almost all seafood is tainted to some degree. So, the best thing you can do is to keep your mercury exposure low enough that you avoid any real damage to your health. 

According to the FDA,37 the ten types of seafood lowest in mercury contamination are, in order:
1. Scallops
2. Canned salmon
3. Clams
4. Shrimp
5. Oysters
6. Sardines
7. Tilapia
8. Anchovies
9. Wild salmon
10. Squid

 
And the highest in mercury contamination, in order:
1. Tilefish
2. Swordfish
3. Shark
4. King mackerel
5. Bigeye tuna
6. Orange roughy
7. Marlin
8. Spanish mackerel
9. Grouper
10. Tuna

 
Mercury isn’t the only concern. Many fish also contain dioxins, carcinogenic pollutants that come from pesticide use, and other industrial manufacturing. Dioxins linger in the environment and are stored in fat tissue, so exposure can come from meat, dairy, and eggs as well as from fish. Studies suggest they are linked to type 2 diabetes and metabolic syndrome. One group of researchers found that high consumption of farmed Atlantic salmon was tied to high blood sugar levels, though it’s not clear from the correlation if there are other factors involved. Fortunately, cooking your fish and removing some of its skin which is where toxins tend to concentrate can reduce the levels of dioxins. In case you’re wondering, studies have found that cooking beef and other meat significantly reduces the levels of dioxins they contain as well.

Why should you add fish to your diet?

As important as omega-3s are to every cell in our bodies, we’re not going to eat salmon and sardines every day. Some of us won’t eat those dark, oily fish ever. So, we supplement with fish oil. It’s a good idea, with a few caveats. For most of us, taking a supplement of 1–2 grams a day is wise. It protects your cardiovascular system and reduces inflammation. But you have to be careful about the source. You can find fish oil capsules in all kinds of stores, at every price point, but there’s no way to tell which is responsibly sourced, tested, and handled, and which is not. If the fish have been contaminated with toxins and pollutants, so has their oil. If the oils have been mishandled, they may be oxidized. However, there are companies that produce fish oil that has been filtered, distilled, or purified to remove all toxins and mercury. 

Krill oil is an alternative. The tiny crustaceans it’s made from eat plankton, which means they’re extremely low on the food chain and, as a result, low in mercury, dioxins, and PCBs. Krill oil contains the same levels of DHA and EPA as fish oil.

Fish fraud is widespread, so you have to be careful.
 
Look for logos from third-party organizations certifying that the seafood you’re purchasing at your local market is authentic. Here are some tips that can help you:

Look for logos from third-party certifiers like the Marine Stewardship Council or another organization called Gulf Wild. When you’re buying wild salmon, you can look for the Wild Alaska Pure logo, which appears only on Alaskan salmon. Or better yet, buy your fish from a local market you know and trust.

 What If I’m Pregnant?

If you’re pregnant, you should definitely eat seafood, but you have to be especially careful about your choices. Follow the guidelines provided in this section, but strictly avoid all farmed seafood and large fish it’s not worth the risk of exposure to even small levels of contaminants. The omega-3s in seafood is critical for fetal brain health. So prioritize the fish that are highest in omega-3s like sardines, herring, mackerel, anchovies, and wild salmon—and eat two or three servings (or roughly 12 ounces) per week.

What Seafood should you eat?

Wild salmon, either canned or fresh, or salmon labeled Alaskan (since all salmon from Alaska is wild).
Small, toxin-free fish (the smaller the better) such as sardines, anchovies, herring, and mackerel.
Clams, scallops, mussels, and oysters, are loaded with beneficial zinc. You should eat shrimp, too, if it comes from the Gulf of Mexico.

What's the Bottom Line

You should eat seafood at least three times a week. The best fish are sustainably sourced, chock-full of omega-3s, low in contaminants and omega-6s, and certified authentic. But stay the heck away from farmed seafood (unless it is organic) or wild fish that contains a lot of toxins. Bigger fish are higher on the oceanic food chain and therefore accumulate more mercury. Farmed fish can also contain a lot of antibiotics and toxins such as PCBs, but not the sustainably raised or organic farmed fish.

Farm-raised salmon is bad for your health. It can contain antibiotics, artificial colors, and other unhealthy additives. The best way to avoid these risks is to switch to wild salmon. It's a more expensive option, but it's worth it for your health. 

If you're looking to improve your diet, switch to wild salmon today. Wild salmon is packed with nutrients that can help improve your overall well-being. Not to mention, it tastes a whole lot better than farm-raised salmon. So what are you waiting for? Make the switch today!


From king salmon to coho, the U.S. seafood market is packed with different types of salmon. And while they may all share the same name, these six types of salmon are each unique in their own way. Here’s a look at six of the most popular types of salmon found in the U.S., complete with explanations of what makes each one special.