It’s all upstream – wild salmon vs. farm raised


Fishing for more information on salmon?  This powerhouse food has omega -3 fatty acids that may help lower the risk of heart disease, depression, dementia and arthritis.  Shoot for 1 – 2 servings a week of fatty fish. If you’re wondering whether wild salmon or farm-raised salmon is the better option, let our dietitian, Kathy Wehrle, RD, boil it down for you. 



• High in protein
• 32% fewer calories than farmed salmon
• Half the fat of farmed salmon
• More calcium, iron, potassium and zinc than farmed salmon
Less contaminants


  • High in protein
  • Higher in phosphorus and vitamin C than wild salmon
  • 3x the saturated fat than wild salmon
  • More potential contaminants 

Kathy’s recommendation: There are clear benefits to consuming fish. Both wild and farmed salmon have equal amounts of cholesterol and magnesium, and both are great sources of omega-3s. But a recent study found that farmed salmon contains seven to ten times higher levels of contaminants.  Don’t eat farmed salmon more than once a month. Instead, try sticking with wild salmon and even consider canned wild salmon which is less expensive and can easily be incorporated into salads and casseroles. Or mix it up and try rainbow trout, arctic char or black cod.