Is Salmon Still a Health Food?

I'm passionate about helping you make the best choices for your health, I often get asked by patients about salmon in their diet. With all the options available—Atlantic, Alaskan sockeye, and King Ora (New Zealand)—it’s important to understand how each one measures up in terms of nutritional value, contaminant exposure, and environmental impact. Because of the way our food is changing due to industry and farming, I wanted to break down down the pros and cons of each, so you we all make an informed decision that supports your health and is kind to the planet.

Atlantic Salmon: Where we all start

Most of the Atlantic salmon we find in stores is farmed, which makes it affordable and widely available year-round. Farmed salmon tends to be higher in fat, which means more omega-3 fatty acids like EPA and DHA—key for reducing inflammation, improving brain function, pregnancy and foetal health and supporting heart health.

One of the downsides of farmed Atlantic salmon I always think about as I entre the fish section of the supermarket is the risk of contaminants like microplastics and heavy metals. Farmed fish are often fed processed food that can contain pollutants like PCBs (polychlorinated biphenyls), which isn’t ideal for anyone looking for clean food sources. Theres also the environmental impact of fish farming includes water pollution and overuse of antibiotics, which can harm the ecosystems around the farms.

Atlantic Salmon are known to be fed:

• Fish meal and fish oil derived from smaller wild-caught fish and are used to provide protein and essential omega-3 fatty acids, however, the amount of fish meal in farmed salmon feed has decreased over time so don't count on these being a major food group.

• Plant-based proteins like soy, corn, wheat, and pea protein are used as substitutes for fish meal to reduce pressure on wild fish stocks. This alters the nutritional profile, often increasing the omega-6 fatty acid (inflammatory) content in the salmon produced.

• Oils other than fish oil like vegetable oils (like rapeseed or sunflower oil) are included. These oils are high in omega-6, which affects the omega-3 to omega-6 ratio in farmed salmon, making it less of an anti-inflammatory health food as we are convinced it is, compared to wild-caught salmon.

• Synthetic vitamins and minerals vitamin D, vitamin B12 and selenium are added to ensure the salmon gets the necessary nutrients for growth and health.

• Colour additives are also given - carotenoid pigments like astaxanthin to give their flesh the pink/orange colour typically seen in wild salmon. Without these, farmed salmon would have a greyish colour due to their plant-based diet!

Alaskan Sockeye Salmon: A nutrient Powerhouse and accessible

If you’re looking for a cleaner option, wild-caught Alaskan sockeye is one of the best choices. It’s leaner than farmed Atlantic salmon, meaning it has a little less fat, but the fat it does contain is packed with omega-3s and comes with a better omega-6 to omega-3 ratio. This balance is important for reducing inflammation in the body. Plus, sockeye is a great natural source of vitamin D.

One recent study highlights how Alaskan salmon is rich in both omega-3 fatty acids and vitamin D, and consuming it regularly can support cardiovascular health, cognitive function, and immune health. What’s also great is that wild Alaskan sockeye salmon has minimal exposure to contaminants like microplastics and heavy metals. These fish live in clean, cold waters and feed on a natural diet, making them one of the purest sources of omega-3s.

Environmental sustainability is another major plus for sockeye salmon. Alaska has strict regulations to ensure the fish are caught in ways that don’t damage the ecosystem, so it’s an eco-friendly choice.

King Ora Salmon: Premium Taste with High Omega-3s

King Ora salmon from New Zealand is known for its rich, buttery taste, and it’s a bit of a luxury option. This type of salmon comes from Chinook salmon species, which naturally has the highest fat content and therefore the highest levels of EPA and DHA omega-3s compared to other salmon. The quality of omega-3s in King Ora is similar to what you’d get from wild-caught salmon, but with an even richer taste.

Although it’s farmed, King Ora salmon is raised in open ocean pens in New Zealand’s pristine waters, with much stricter environmental controls compared to typical Atlantic salmon farms. This reduces the risk of contaminant exposure, including microplastics and heavy metals. New Zealand’s farming standards are some of the best in the world, ensuring that both the fish and the environment are well cared for.

The only downside to King Ora is the cost—it’s more expensive than both Atlantic and sockeye salmon. However, if you’re looking for top-tier quality, it’s worth the investment.

Which Salmon are you choosing?

If you want to prioritise a clean, eco-friendly source of omega-3s and vitamin D, wild-caught Alaskan sockeye is an excellent choice. It’s lean, nutrient-dense, and has low contaminant exposure. King Ora salmon is perfect for those who love a richer, fattier fish and are willing to pay for premium quality with the added assurance of sustainable farming. Lastly, Atlantic salmon is budget-friendly and high in omega-3s but comes with some environmental and contaminant concerns.