Is Salmon Healthier Than Other Fish? Here's What Nutrition Experts Say

Shopping for fish can be overwhelming, especially if you're a fledgling home cook just getting your sea legs. But you usually can't go wrong by selecting a species that's flavorful, easy to prepare, and super-nutritious. Salmon is obviously a great catch in those respects—but is salmon healthier than other fish? We caught up with nutrition experts who schooled us on how this superfood aligns with other fish in the sea.

Is Salmon Healthier Than Other Fish?

"Salmon is considered a healthier option compared to other fish, due to its high content of protein, vitamins, and minerals, as well as omega-3 fatty acids," says Emily Mitchell, MS, RDN, CSSD, CDCES, and sports dietitian at Love.Life.

"Few foods check as many nutrient boxes as salmon," agrees Kristen Lorenz, RD, LDN, a private practice dietitian specializing in metabolic health and longevity.

Omega-3 Fatty Acids

Omega-3s are one of the many reasons why salmon has attained superfood status. "Salmon is a rich source of bioactive omega-3 very long-chain polyunsaturated fatty acids (VLC-PUFAs), which are beneficial for human health," Mitchell says. This group of polyunsaturated fats includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fatty fish, including salmon, and fish oils; and alpha-linolenic acid (ALA), present in plant-based foods like flaxseeds and flaxseed oil, chia seeds, and walnuts.

Many benefits: Omega-3s are essential for heart health, lowering LDL ("bad") cholesterol and blood pressure, supporting brain health, and promoting memory and cognitive function. They're also vital for eye health, helping reduce dry eye syndrome, and for joint health, lessening the risk of osteoporosis.

Anti-inflammatory: These essential fatty acids help mitigate inflammation, aiding arthritis and inflammatory bowel conditions. "Salmon supports anti-inflammatory pathways while helping preserve muscle mass, both of which are especially important as we age," Lorenz says.

Omega-3s help prevent inflammation, too. "They are converted via enzymes into pro-resolving mediators which 'resolve' inflammation," explains Ashley Koff, RD, founder of The Better Nutrition Program (BNP), and author of the forthcoming book, Your Best Shot.

Vitamins, Minerals, and Protein

Salmon is also known as one of the healthiest fish because it has a high amount of vitamin D, and B vitamins (B12, niacin, B6) and astaxanthin, Koff says. Astaxanthin, an antioxidant found in marine life, lends salmon its reddish-orange pigment. Vitamin D is essential for bones and immunity, Lorenz says.

Salmon is packed with calcium, selenium, and protein, too, all beneficial for muscle growth and bone health. Additionally, protein is satiating, a win for weight management.

Other Healthy Fish

For all of its merits, salmon doesn't have a lock on omega-3s; other species come close, and in some instances, even nose out salmon.

Though variations are all over the map, generally, cold-water fatty fish, including salmon, mackerel, herring, rainbow trout, and sardines, tend to have the highest omega-3 levels. "These fish are all high in omega-3 fatty acids and low in mercury and other contaminants," Mitchell says. "They are excellent choices for those looking to support heart and brain health, reduce inflammation, add variety to omega-3 rich food sources, and promote overall well-being."

Sardines: Of the pack, sardines are a standout, Mitchell notes, providing calcium, vitamin D, and selenium, and supporting bone health. 

Mackerel: "Mackerel is another fish that is rich in omega-3 fatty acids, particularly EPA and DHA," she says. "In fact, mackerel has been shown to have higher levels of omega-3 fatty acids than salmon in some studies," Mitchell says.

Mackerel, salmon, and herring all rise to the top on the USDA National Nutrient Database's list, with salted mackerel measuring the highest levels of DHA.

Skip the large mackerel: Not all mackerel scale the heights. The FDA advises avoiding king mackerel, which is high in mercury, and limiting Spanish mackerel to once a week. Smaller mackerel, however, are a low-mercury, healthy option.

Mollusks and Crustaceans

Some shellfish, including oysters, mussels, clams, and crabs, are good sources of omega-3s, though they don't reach the levels of salmon, mackerel, sardines, or herring.

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Farmed vs. Wild Salmon

Salmon's nutrient content varies depending on the type of salmon and its source.

Wild-caught:  "Wild salmon has lower fat content and higher levels of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)," Mitchell points out.

Farm-raised: Mild-flavored farmed salmon can still be a good source of omega-3 fatty acids, she adds, especially if it's raised on a diet rich in these nutrients. 

Exceptions: There may be cases where farmed salmon has higher amounts of some nutrients when tested, but that doesn't tell the whole story, Koff says. "You can feed a salmon soy, canola oil, or even small fish to get omega-3s, but that is different from a salmon that eats algae in nature,” she clarifies.

Canned Salmon

Fresh salmon is generally considered nutritionally superior to canned salmon, as the fish can lose omega-3s and other nutrients during the canning process, Mitchell explains. Nevertheless, if it's packed in water or olive oil and doesn't contain added salt or preservatives, it can be a healthy option. And there's another upside. "Canned salmon with bones even adds calcium, offering a rare non-dairy source of this essential mineral," Lorenz says.

Environmental Concerns

It's worth noting that environmental factors affect all marine life, including salmon. "What historically has made salmon also very healthy is now more in question—it's deemed a low contaminant fish, and it does tend to be lower in heavy metals like mercury than, say, swordfish, and large tuna," Koff says. "That said, unfortunately, salmon is not without risk when it comes to microplastics." 

More food for thought: "This is where we previously extolled wild salmon as superior and now may look at quality farmed salmon as equally, if not more healthy," Koff says.