What’s The Best Salmon To Buy? And Which One To Avoid!

Looking for the best salmon to buy?

Choosing the best salmon to buy can be confusing because there are so many options.

But don’t worry, this guide will help you find the best salmon for your next meal.

different salmon images with label that reads: whats's the best salmon to buy?

With its pink flesh and rich, buttery flavor, salmon can be cooked in many different ways, like grilling, baking, searing, and smoking.

To pick the healthiest salmon, consider things like omega-3 content, sustainability, and how the fish was raised.

Wild-caught Pacific salmon is often considered the best because of its natural diet and high omega-3 levels.

Jump To

What’s The Best Salmon To Buy?
Overview of Salmon Varieties
Different Types of Salmon
Pacific Salmon Varieties
Genetically Modified Salmon
Which Salmon is the Healthiest?
Atlantic vs. Pacific Salmon
Buying Salmon Guide
What Salmon to Avoid Buying?
How To Tell If Salmon is Farmed or Wild?
Salmon Uses and Recipes
Does Cooking Salmon Destroy Omega-3?
What's The Best Salmon To Buy: FAQs
What’s The Best Salmon To Buy: Final Thoughts
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What’s The Best Salmon To Buy?

Choosing the best salmon to buy involves several factors. You need to decide between farm-raised and wild-caught salmon.

My Top Choice: Buy wild-caught Pacific salmon for its natural diet and taste.

Farm-raised salmon is usually cheaper and more available.

Look for labels that show the fish is sustainably sourced, with wild-caught Alaskan salmon being a top choice.

When buying frozen salmon, pick individually portioned varieties for freshness.

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Overview of Salmon Varieties

Salmon can be grouped into two main categories: Atlantic Salmon and Pacific Salmon.

Atlantic Salmon is mostly found in the North Atlantic Ocean, while Pacific Salmon lives in the Pacific Ocean.

🐠 Popular types of wild-caught Pacific Salmon include King, Sockeye, Coho, Pink, Chum, and Steelhead, known for their rich flavors and bright colors. Each type has a unique taste, with some being fattier than others.

🐠 While farm-raised Atlantic Salmon is cheaper and easier to find, many people prefer wild-caught Pacific Salmon for its better taste and health benefits.

Different Types of Salmon

🇺🇸 US Atlantic Salmon

When it comes to Atlantic salmon, U.S. Atlantic salmon is often seen as a premium choice because of its high quality and great taste.

It has a rich flavor and buttery texture that many seafood lovers enjoy, but imported Atlantic salmon can vary in quality, so it’s important to choose a reputable supplier.

Imported Atlantic Salmon

Imported Atlantic Salmon is affordable and widely available, often farm-raised in countries like Norway, Chile, and Scotland.

🇳🇴 Norwegian salmon is known for its high sustainability standards, while 🇨🇱 Chilean salmon may face criticism for their use of antibiotics and environmental concerns.

When buying Imported Atlantic Salmon, research where it comes from and how it was produced.

Pacific Salmon Varieties

Pacific salmon offers a variety of options, each with its own unique flavor.

King (Chinook) salmon is known for its rich, buttery texture, while Sockeye (Red) salmon has vibrant red flesh and a strong flavor, making it great for grilling or baking.

Coho (Silver) salmon is milder and versatile, and Pink (Humpback) salmon is an affordable choice with a tender, subtle taste, perfect for various dishes.

For a compete guide on salmon types check out my article for 6 Different Types of Salmon.

Here's a short summary of salmon types:

King (Chinook) Salmon

King Salmon is prized for its rich, buttery flavor and smooth texture, with a high fat content that enhances its deliciousness.

Sockeye (Red) Salmon

Sockeye Salmon, also known as Red Salmon, is loved for its strong flavor and bright red color.

With a firm texture and high omega-3 fatty acids, it’s highly nutritious.

Coho (Silver) Salmon

Coho Salmon, or Silver Salmon, is has mild flavor and tender texture, featuring shiny silver skin and reddish-orange flesh that lightens when cooked, with wild-caught options favored for grilling, baking, or smoking.

Pink (Humpback) Salmon

Pink Salmon, also known as Humpback Salmon, is popular for its tender texture and mild flavor.

Smaller and more affordable, wild-caught Pink Salmon offers better taste and nutrition, making it a great choice for a delicious meal.

Chum (Dog/Keta/Silverbrite) Salmon

Chum Salmon, or Dog Salmon, is lower in fat and has a milder flavor than King or Sockeye Salmon.

It's a budget-friendly choice that's great for various cooking methods, and you should look for firm flesh and bright color for freshness.

Steelhead Salmon

Steelhead Salmon, known as the "trout of steel," looks and tastes like both salmon and trout.

It’s a rainbow trout that lives in saltwater, offering a unique flavor, and is packed with omega-3 fatty acids, making it a healthy option for grilling or pan-searing.

Genetically Modified Salmon

Genetically modified (GM) salmon are fish that have been engineered to grow faster and larger than regular salmon.

The most well-known type is AquAdvantage salmon, which has genes from Chinook salmon and ocean pout, allowing it to reach market size in about half the time.

Some people support GM salmon because it can help meet seafood demand, while others are concerned about its environmental impact and potential health risks.

Which Salmon is the Healthiest?

When choosing the healthiest salmon, I recommend going for wild-caught salmon.

Wild Salmon Characteristics:

Wild-caught Pacific salmon is often the best choice because it has a natural diet and swims freely in the ocean.
This salmon usually has fewer harmful chemicals and more beneficial nutrients, like omega-3 fatty acids. In contrast, farm-raised salmon can contain more pollutants and less omega-3, depending on their diet and living conditions.
Wild-caught Pacific salmon is also famous for its great taste and rich texture. Its meat is firmer than that of farm-raised salmon because these fish exercise more in the wild.
Wild-caught salmon tends to have higher levels of omega-3 fatty acids, which are excellent for heart health.

Atlantic vs. Pacific Salmon

Farming vs. Wild:
- Atlantic salmon is mostly farm-raised.
- Pacific salmon is often caught in the wild.
Taste and Texture:
- Atlantic salmon is usually milder and softer.
- Wild-caught Pacific salmon is firmer and has a richer flavor.
Health Benefits:
- Both types contain healthy omega-3 fatty acids for heart and brain health.
- Wild-caught Pacific salmon is often considered healthier due to fewer contaminants and more omega-3s.

When is Salmon Environmentally Sustainable?

Wild-caught Pacific salmon is usually more sustainable because it doesn’t contribute to water pollution or disease from farming.

Wild fish farms often follow strict rules to protect fish populations and their habitats.

Some farmed salmon can also be sustainable if they have certifications like ASC or BAP, which show they are produced responsibly.

These certifications indicate that the fish was caught or farmed using methods that are environmentally responsible and sustainable.

Buying Salmon Guide

Best Salmon to Buy at Grocery Store

Look for labels that say "wild-caught," and if fresh options aren’t available, frozen salmon can be a equally great alternative.

Consider sustainability and farming methods when buying salmon.
Look for labels like Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC) to ensure quality.

Best Frozen Salmon to Buy at Grocery Store

Check the labels to see what type of salmon it is and where it was caught, as this can show you the quality.

Also, opt for individually wrapped fillets that are flash-frozen right after being caught to keep them fresh and tasty.

Canned Salmon

When choosing canned salmon, it's important to consider several factors.

First, decide between wild and farmed salmon, as wild-caught options are often healthier and more sustainable.

Look for specific species like Sockeye, which has a rich flavor, pink, which is milder, or Chinook, known for its higher fat content.
Check the ingredients list for minimal additives; ideally, it should only include salmon, water, and salt, while avoiding preservatives or fillers.
Opt for BPA-free cans when possible, and consider whether you prefer salmon with skin and bones, as these add nutrients like calcium.
Pay attention to the sodium content, especially if you’re monitoring your salt intake, and research brands to find trusted options with good reviews.
Check for certification labels.

If you’re looking to buy the best canned salmon check this review for 7 Best Canned Salmon Brands.

Salmon For Sushi

The best salmon for sushi includes Atlantic, King, Sockeye, and Coho varieties, with King salmon being particularly prized for its rich flavor and high-fat content.

Freshness and quality are crucial, so reputable restaurants source their salmon carefully.

What Salmon to Avoid Buying?

When buying salmon, avoid farmed Atlantic salmon because it often has more contaminants and can harm the environment.

It's also best to stay away from genetically modified (GM) salmon due to concerns about long-term health effects.

How To Tell If Salmon is Farmed or Wild?

When shopping for salmon, you can tell if it’s farmed or wild by looking at the color of the flesh.

✅ Wild-caught salmon is usually brighter and more vibrant, while farmed salmon is lighter pink because it’s fed artificial colors.

✅ You can also check the packaging for labels that say "wild-caught" or "farm-raised," and if you're unsure, ask a store employee for help.

Salmon Uses and Recipes

Salmon is an excellent addition to your weekly menu, providing healthy omega-3 fatty acids, high-quality protein and various vitamins and minerals.

You can bake it, air fry it, steam it, or pan-cook it.

It’s perfect for salads, casseroles, eggs Benedict, and much more!

Try these favorite salmon recipes:

Does Cooking Salmon Destroy Omega-3?

Cooking salmon does not completely destroy omega-3 fatty acids, as they are stable when heated.

To keep as many omega-3s as possible, it's best to use lower heat and shorter cooking times, like baking or grilling.

What's The Best Salmon To Buy: FAQs

Which is healthiest red or pink salmon?

Red salmon (sockeye) is generally healthier than pink salmon because it has higher levels of omega-3 fatty acids, which are great for heart health.

While red salmon offers a richer flavor and firmer texture, pink salmon is milder and more versatile for different recipes.

Which is healthier, farmed or wild salmon?

When comparing farmed and wild salmon, wild-caught options are generally healthier due to their natural diet, leaner flesh, and higher omega-3 fatty acid levels.

Wild Pacific salmon, like sockeye and coho, are known for their rich flavor and lower contamination risk.

However, advancements in sustainable farming have led to higher-quality farmed salmon that can also be nutritious and environmentally friendly.

Is sockeye or Atlantic salmon healthier?

Sockeye salmon is generally healthier than Atlantic salmon because it has a higher omega-3 content and is rich in antioxidants, thanks to its diet of krill and shrimp.

Known for its vibrant red color and strong flavor, sockeye is a wild-caught option that supports heart health.

In contrast, Atlantic salmon is popular for its mild taste and can be found in both wild and farmed varieties, but farmed options may raise environmental concerns.

Which salmon has the most omega-3?

When it comes to omega-3 content, wild-caught Pacific salmon, like sockeye and king (Chinook), typically has the highest levels.

These salmon thrive on a natural diet rich in omega-3s, which they store in their flesh.

Sockeye salmon, known for its vibrant color and strong flavor, is especially prized for its exceptional omega-3 content.

Can you eat salmon every day?

Eating salmon every day can be healthy because it’s packed with omega-3 fatty acids, which provide many health benefits.

However, the key to healthy lifestyle is to consider variety in your diet and be mindful of potential contaminants, like mercury, especially with larger fish.

There are plenty of foods that contain plenty of omega.

Why is red salmon so expensive?

Red salmon, or sockeye salmon, is expensive due to its limited fishing season and high demand for its rich flavor and nutritional value.

Its exceptional levels of omega-3 fatty acids and protein also contribute to the higher price.

Additionally, the labor-intensive harvesting process and efforts to preserve its natural habitat further increase production costs.

Why is pink salmon so cheap?

Pink salmon is the cheapest type of salmon because there are so many of them in the wild and they grow quickly, making them easy to catch.

Its milder taste and less oily texture make it a good choice for people who are new to seafood.

Pink salmon is also often used in canned products, which helps keep the price low compared to more expensive salmon types.

What is the best salmon?

The best salmon to buy is wild-caught Pacific salmon because it’s healthier, leaner, and has a stronger flavor than farmed salmon.

It’s also free from antibiotics and artificial additives, and it’s packed with omega-3 fatty acids, which are good for your heart.

If fresh wild-caught salmon isn’t available, frozen options are great too, especially if they’re vacuum-sealed or flash-frozen to keep their quality.

Is farmed salmon safe to eat raw?

Farmed salmon can be safe to eat raw if it’s high-quality and has been handled properly to avoid foodborne illnesses.

It's important to choose farmed salmon raised in clean environments and certified for safety. However, if you're unsure about its source, it's better to cook the salmon thoroughly to ensure your health and safety.

What’s The Best Salmon To Buy: Final Thoughts

When buying the best salmon, keep these tips in mind to make a smart choice.

First, always choose wild-caught Pacific salmon if you can, as it has a rich flavor and more health benefits compared to farm-raised salmon.

Although farm-raised salmon might be cheaper and easier to find, wild-caught is usually better for taste and nutrition.

It’s also helpful to check a reliable salmon guide to see which options are best for you.

Whether you're shopping at the grocery store or looking for top-quality salmon, a good guide can point you in the right direction.

If you prefer frozen fish, don’t worry—high-quality frozen salmon is a great option when fresh fish isn’t available, so you can still enjoy tasty and healthy seafood anytime.

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