If you’ve ever stood at the fish counter wondering whether to go for wild or organic salmon, you’re not alone. I debated this with myself for months. We already know conventional farmed salmon is a no-no, but when it comes to wild vs organic, what’s actually better?
Let’s break it down, nice and easy.
Wild Salmon
Wild salmon lives freely in the ocean, feeding on what nature intended, smaller fish, krill, and plankton. And nutritionally, it shines.
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Higher omega-3s: Wild salmon typically has slightly more omega-3 fatty acids than organic salmon. These are essential for brain health, mood and heart function, a major win for women juggling the impossible.
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Better omega-3 to omega-6 ratio: This balance is key to reducing inflammation, and wild salmon wins here too. Excess omega-6 can throw your body into a pro-inflammatory state, not what we want.
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Vitamin D superstar: Because wild salmon lives in natural sunlight, it contains more vitamin D. That means stronger bones, better immunity, and happier hormones, especially important for us over 40.
What About Organic Salmon?
Yes, it’s farmed, but don’t write it off. Organic salmon is raised under strict standards: no antibiotics, no artificial colouring, and a more balanced diet than conventional farmed fish.
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More fat, juicier texture: Wild salmon is leaner because it swims more. Organic salmon has a buttery texture, which little ones tend to prefer. (My daughter Olivia won’t touch wild salmon, says it’s too dry. That’s where a little butter comes in, love.)
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Similar protein: Wild salmon has slightly more protein per gram, but honestly, the difference is so small it’s not worth stressing over. Both are excellent protein sources.
So Which Should You Choose?
Truthfully, both have their benefits.
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Want leaner protein, more vitamin D and omega-3s? Choose wild.
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Prefer a milder taste, richer texture, and some peace of mind about contaminants like mercury? Go organic.
If you're following a keto lifestyle, both options are absolutely spot on.
And if budget is a concern, wild salmon can be pricey, but don’t forget the frozen section. You can often get wild fillets at a great price there.
Final Thought
This isn’t about perfection. It’s about making one better choice every time you shop. Whether it’s wild, organic, or even canned salmon, you’re already doing something good for your body.
And don’t forget to take our apple cider vinegar capsules before meals. They support gut health and weight loss by helping reduce insulin spikes by almost 30%.
-- Written by Hala, founder of Dietapplements
