When you’re shopping at the grocery store, you’ve probably noticed that fish products are usually stamped with a “wild-caught” or “farm-raised” label.
But which kind of fish is actually the healthier choice?
Though it likely won’t make a substantial impact on your health, experts say there are some nutritional, economic, and environmental differences between wild-caught and farm-raised fish that can help you decide which one to purchase. Here’s what you need to know.
A few decades ago, almost all the fish Americans ate came from the wild. Today, it’s closer to a 50/50 split, Dave Love, PhD, MSPH, aquaculture and fisheries researcher and professor at the Johns Hopkins Center for a Livable Future, told Health.
For most types of fish, you can find both farm-raised and wild-caught options at the grocery store. However, some fish are more difficult to breed and raise, and may only be available as wild-caught.
The distinction between the two is rather simple:
- Wild-caught refers to fish captured in their natural habitats, such as oceans, rivers, or lakes.
- Farm-raised (aquaculture) means the fish was raised for consumption in a large tank, pond, pen, or some other well-controlled environment.
But the labels aren’t always accurate. In a 2024 study, researchers assessed 52 sushi restaurants and found 32% of the salmon samples tested were farm-raised, even though they were labeled as wild-caught. Data from the nonprofit Oceana also found that 67% of salmon samples were mislabeled at restaurants, while 20% were mislabeled at grocery stores.
There are some nutritional differences between wild-caught and farm-raised fish—specifically, wild-caught fish are generally considered more nutrient-dense. However, choosing the healthier option isn’t always so clear-cut.
One study found that farm-raised salmon had more omega-6 fatty acids, while wild-caught salmon had higher concentrations of omega-3 fatty acids, copper, zinc, and iron. Farmed fish tend to be a bit higher in calories, but wild-caught fish often have more contaminants.
When it comes down to it, “the difference is not [nutritionally] significant,” Sandra Arévalo, MPH, RDN, spokesperson for the Academy of Nutrition and Dietetics, told Health.
In fact, nutrition can also vary by individual species of fish, as well as the conditions where the fish are raised or caught, Love said.
For example, one study of salmon found that the species plays a bigger role in determining nutrition than whether the fish were wild-caught or farm-raised.
Location also mattered, the researchers found. Salmon raised in land-based farms had higher levels of omega-3 fatty acids than those raised in ocean pens, while salmon farmed in Scotland had more omega-3s than those in Canada, Chile, or Ireland.
And of course, the nutrients change based on the type of fish you’re purchasing, too. Wild mackerel and anchovies, for example, have higher levels of iron, omega-3s, vitamin B12, and vitamin A than salmon. But they also have lower levels of zinc and selenium.
Nutrient makeup isn’t the only thing that should influence your decision to purchase farm-raised or wild-caught fish—there are several other factors to keep in mind, experts said.
Antibiotic Use
Some fish farmers use antibiotics to keep their fish healthy and prevent disease. Researchers have raised concerns that overuse contributes to antibiotic resistance, which poses serious public health risks. Some studies suggest residual antibiotics may remain in the fish, though international regulations limit these levels to ensure the food is safe.
Color
The color of the fish can offer clues about its health and nutritional properties, as well as freshness.
For example, a pink or reddish color in salmon comes from the antioxidant astaxanthin, which is a carotenoid that wild fish get from eating shellfish like krill or shrimp. It’s also added to the diets of farmed fish. Sockeye salmon (a wild-caught fish) and rainbow trout (a farmed-raised fish) have the highest levels of astaxanthin.
Pink and red colors also indicate higher levels of healthy fats like omega-3s, while white fish have lower levels.
To make sure the fish you’re purchasing is safe and fresh, make sure the flesh has an almost translucent quality, and that you’re avoiding anything with significant bruising or other bloody spots.
Cost
Wild-caught fish, in some cases, are more expensive than farm-raised fish. But that isn’t a hard-set rule.
“The premium is more for the form,” said Love. For example, fish sticks and canned tuna that are wild-caught are cheaper. Meanwhile, fresh fillets may be more expensive, whether they’re farm-raised or wild-caught.
Environmental Impact
Different species of farm-raised fish have varied impacts on the environment:
- Salmon and trout farming requires feeding them large amounts of smaller, wild-caught fish, which may deplete them from their environment.
- Raising silver and bighead carp produces fewer greenhouse gases, but requires more water than salmon and trout.
- Salmon and other fish that escape from farms harm the overall genetics and survival of wild fish.
In comparison, wild-caught fisheries generate lower greenhouse gas emissions. However, overfishing is a major concern, as it can disrupt ocean ecosystems and the genetics of fish species.
Heavy Metals and Pollutants
Some research has suggested that wild-caught fish tend to have higher levels of mercury and other organic contaminants.
If that’s true of what you’re eating, “no matter how wild that fish is, it’s still not going to be good for you,” Arévalo said.
Still, the amount of heavy metals and pollutants in fish really depends on its species and where it was caught or farmed.
But to ensure you’re avoiding high levels of mercury, choose smaller fish with shorter lifespans, as older, bigger fish tend to contain more mercury. In particular, don’t consume shark, swordfish, king mackerel, bigeye tuna, orange roughy, tilefish, or marlin if you’re concerned about heavy metal pollution.
This is especially important for pregnant people and children, who are most vulnerable to this contaminant.
Current U.S. dietary guidelines recommend people eat about two servings of fish per week. But more than 75% of adults and more than 90% of youth fail to meet these requirements.
Fish and other seafood provide important nutrients that support immune health and brain development in children, and promote healthy aging for adults. These nutrients include:
- Omega-3 and omega-6 fatty acids
- Iron
- Protein
- Choline
- Zinc
- Iodine
- Vitamin B12
- Vitamin D
- Selenium
According to the FDA, the most nutritious choices include anchovies, black sea bass, cod, haddock, salmon, sardines, tilapia, and trout, among many others.
“I usually recommend [one serving] three days a week,” said Arévalo. “[Eat] whatever [fits] your budget.”
Whether wild-caught or farm-raised, fish is an important part of a healthy diet—in particular, it supports development early in life and can help you stay healthy as you age.
Wild-caught fish tends to be more nutrient-dense, but there are many factors that influence whether a fish is better for you, including its color, species, and where it was raised or caught.
