📋 Quick Answer
Wild salmon is nutritionally superior (more omega-3, less fat, no antibiotics). Farmed salmon is cheaper, available year-round. Both are healthy.
Nutritional Differences
| Nutrient | Wild | Farmed |
|---|---|---|
| Omega-3 | Higher concentration (2.5g/100g). Better omega-3:omega-6 ratio (1:15). | More TOTAL omega-3 (higher fat content overall → more total grams). But omega-6 is also higher (1:3 ratio — less ideal). |
| Vitamin D | 4x more vitamin D (11μg vs 2.5μg/100g). Wild salmon get D from eating plankton/small fish. | Lower vitamin D (feed doesn't contain as much). |
| Astaxanthin | Natural astaxanthin (from eating krill/plankton) — gives wild salmon its deep red color. | Synthetic astaxanthin added to feed (same molecule, different source). Still beneficial but less studied. |
| Contaminants | Higher mercury in some species (king/chinook). Generally low in sockeye, coho. Microplastics concern in all ocean fish. | Higher PCBs and dioxins in some farmed salmon (especially Atlantic farmed). Improving with better feed regulations. Antibiotics used in some farms (Chile, Scotland). Norwegian farms: strictest standards. |
Verdict
Wild Alaskan sockeye/coho salmon: best nutritional profile. Farmed Norwegian/Scottish salmon: good alternative, much cheaper. Avoid: farmed salmon from regions with poor regulation. General rule: 2-3 servings/week of ANY salmon > not eating salmon at all. The benefits (omega-3, protein, vitamin D) far outweigh contamination concerns at normal intake levels.