Farmed vs. Wild-Caught Seafood — Which One Is Healthier?

Nutrients in wild-caught vs. farmed seafood

The good news for consumers is that there is very little difference in the quality of nutrition in farmed versus wild-caught seafood. The main nutritional difference between wild-caught and farmed fish is its fat content, although there’s not a big difference. While wild-caught fish swim more and have a diet of fish or smaller plants, farmed seafood has more of the desirable fat content that makes fish healthy because they’re given feed. Experts say that the more important issue to consider when shopping for seafood is sourcing, not whether it is wild-caught or farmed.

“There’s so much talk about farm-raised versus wild, and it gets down to the specifics of who, what, when, where and how,” says Joshua Stoll, associate professor of Marine Policy at the University of Maine. “Who is harvesting the seafood? Is it coming from a multinational corporation overseas or a family-owned business based in Maine? Is it coming from a domestic source or being harvested in a place where the regulatory environment is less robust? Those are the kinds of key questions and building blocks of purchasing decisions when it comes to seafood, rather than an emphasis on whether it’s wild or farmed.”

Since the nutritional value of farmed versus wild-caught seafood is comparable, the more important issue is to source your seafood from a place where you know it was responsibly harvested. American fisheries are subject to stringent practices that ensure you are being sold the best seafood.

“In the United States, wild-caught and farmed fish, shellfish and seaweed are managed under a system of enforced environmentally responsible practices. Both sources are essential for ensuring sustainable supplies of seafood for our nation and the world,” says James Miller, NOAA Fisheries public affairs officer. “By prioritizing sustainability, U.S. fish farms are now some of the most environmentally efficient food-production facilities in the world.”

Contaminants in wild-caught vs. farmed fish

Much ado has been made over the potential of contaminants present in fish since the original FDA consumption guidelines were released in 2000. Fish like king mackerel, marlin, orange roughy, shark, swordfish, tilefish and bigeye tuna have been shown to have higher levels of mercury from environmental contamination. While the presence of methylmercury, a toxin that is dangerous to developing brains, is worrisome, it doesn’t present a danger to most consumers.

The most recent advice is that the benefits of eating the recommended amount of seafood far outweigh any potential risks of consuming mercury. According to the Seafood Nutrition Partnership, a massive amount of seafood would have to be consumed each week to put yourself at mercury risk — a staggering 111.5 pounds of shrimp, 53 pounds of salmon or 10 pounds of canned skipjack tuna.

“To be at risk for exposure to these contaminants, you actually have to be eating enough seafood, and we know about 90 percent of Americans aren’t following the Dietary Guidelines recommendations, which are two meals a week,” says Dave Love, research professor at Johns Hopkins Bloomberg School of Health. “The number one thing you can look for is sustainability labels on the package of retail seafood for approval from the Marine Stewardship Council or the Aquaculture Stewardship Council.... Don’t be afraid to ask questions.”

One rumor about farmed seafood is that it is injected with colorant to give its flesh a rosy pink-orange hue. That undoubtedly sounds unappealing to most consumers and might scare them off; however, there’s no truth to this myth. According to the Aquaculture Stewardship Council, a nutrient called astaxanthin that helps them develop their color is added to the feed of farmed salmon, which need this nutrient yet are unable to hunt krill and shrimp to get it, like their wild counterparts. The health benefits of eating farm-raised salmon are equal to eating wild-caught salmon.

Jamie Chung/Trunk Archive

How to find and choose products

The consensus from experts when it comes to choosing and purchasing seafood is to read labels and ask questions to make the best choice for you.

Theresa Sinicrope Talley, a coastal specialist at the Scripps Institution of Oceanography, UC San Diego, has developed a clever acronym to help people make smart choices when buying seafood. SAVVy stands for sustainable, appropriate, verified sale and varied.

“We have some of the best managed fisheries and farms, based on latest data and science, and strictest regulations regarding seafood quality and safety, environmental protection and people’s well-being in the world,” she says. “Inexpensive imports may be due to underpaid labor and a general lack of regulations overseas. Buying local supports fair jobs all along our food supply chain. Although this may result in lower availability and higher prices of local products, we get consistently high marks for sustainability and quality.”

Talley recommends checking labels and buying seafood as locally as possible because it is regulated, has a lower carbon footprint and stimulates the local economy. She also encourages consumers to consider their own nutritional needs and goals when choosing seafood to make appropriate informed decisions, and to verify the handling of the fish to make sure it comes from a reputable source. Lastly, Talley suggests varying the type of seafood you’re eating (lean fish, fatty fish and shellfish) to gain the broadest benefits. If you’re eager to start incorporating more seafood into your diet, you can find some recipes in Go Fish! Easy Recipes to Make at Home.