​Farmed Salmon Has Less Omega-3s Than Wild: Myth or Truth

Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are widely recognized as essential nutrients for human health (1).

Increasing EPA and DHA intake has been linked to a wide range of health benefits, such as the development and function of nerve and eye tissue, as well as a reduced risk of heart disease, inflammation, depression, and other chronic conditions (1, 2, 3, 4, 5, 6).

Fish is the primary dietary source of omega-3s for humans, as well as a source of protein, vitamins, and minerals. It is recommended to consume at least two servings of fish per week, one of which should be fatty-oily (7).

Due to the growing global population and its demand for seafood, coupled with wild catches, most fish are farmed. Indeed, aquaculture has been the fastest growing food production sector over the past few decades (8). Today, salmon farming occurs worldwide, with Norway, Chile, Scotland, and North America being the main producers, with a combined production of about 2 million metric tons (9).

🐟 Wild vs. Farmed Salmon

In aquaculture, vegetable oils are increasingly being used in salmon feeding (10). That’s considered to be the problem, because the fatty acid profile of vegetable oils differs from wild fish, as they are richer in omega-6 and lack omega-3, leading to changes in the fatty acid composition of farmed fish.

One common misconception is that farmed fish is inferior in quality and nutrition to wild fish. In fact, farmed fish have been found to contain as many or more grams of EPA + DHA per serving than their wild-caught counterparts (9, 12, 13, 14). How is that possible?

Between 2006 and 2015, the proportion of EPA and DHA in fish lipids dropped significantly from ~24% to 13.0% (9), which at first glance might lead one to believe that wild salmon is better for humans in terms of omega-3s. However, in absolute terms (i.e., grams of EPA + DHA per 100 g), farmed salmon contains significantly more EPA + DHA, providing 1,360 mg compared to 760 mg per 100 g for wild salmon (9).

This is because farmed salmon consume significantly more food than wild salmon, leading to an increase in their total fat mass (9). Therefore, per serving size, farmed salmon contains more fat, and therefore more EPA and DHA, than wild salmon.

📊 Conclusion

☑️ Farmed salmon is fattier than wild salmon.

☑️ Farmed salmon contains more omega-3s per wet weight serving than wild salmon.

☑️ Farmed salmon is an excellent source of EPA and DHA. To meet the recommendations of 250-500 mg EPA + DHA, a person should consume 2 servings (140 g) of fish per week, where one of them should be oily.