Why do people say not to eat salmon?

Should You Really Avoid Eating Salmon?

Salmon is often praised as a nutritional powerhouse—rich in protein, low in saturated fat, and packed with heart-healthy omega-3 fatty acids. But lately, you might have heard mixed messages about whether it’s truly good for you. So, why do some people caution against eating salmon?

The debate largely centers around farmed versus wild salmon. While both offer health benefits, the differences in how they’re raised spark concern. Farmed salmon, which makes up the majority of salmon on supermarket shelves, is often raised in crowded pens. This can lead to environmental issues like pollution, sea lice outbreaks, and the spread of disease to wild populations.

Another point of contention is contamination. Some studies have found higher levels of pollutants like PCBs and dioxins in farmed salmon, due to the feed they’re given and the conditions they’re raised in. While regulatory agencies maintain that these levels are within safe limits, critics argue that long-term exposure—even to low levels—could pose health risks.

Then there’s the omega-3 factor. Wild salmon typically feed on a natural diet of smaller fish and plankton, resulting in higher levels of beneficial fatty acids. Farmed salmon may have similar or even higher total fat content, but their omega-3 to omega-6 ratio can be less favorable, depending on their feed.

That said, not all farmed salmon are created equal. Improved farming practices, like cleaner feeds and better pen management, are helping to close the gap. And health organizations still generally recommend including fatty fish like salmon in your diet, as the benefits often outweigh the risks.

In moderation and with mindful sourcing—opting for wild-caught when possible or choosing responsibly farmed options—salmon can still be a smart, healthy choice.