Salmon is one of the safest fish you can eat. It lands on the FDA and EPA’s “Best Choices” list, meaning it’s low enough in mercury and contaminants that adults can safely eat two to three servings per week and children can have two. With mercury levels around 0.022 parts per million for fresh salmon, it contains roughly 15 to 30 times less mercury than most tuna.
Mercury Levels Compared to Other Fish
Mercury is the main safety concern people have with fish, and salmon consistently ranks near the bottom of the scale. Fresh or frozen salmon averages 0.022 ppm of mercury, and canned salmon is even lower at 0.014 ppm. For context, canned light tuna averages 0.126 ppm, albacore tuna hits 0.350 ppm, and bigeye tuna reaches 0.689 ppm. You would need to eat enormous quantities of salmon before mercury became a realistic concern.
The Dietary Guidelines for Americans recommend at least 8 ounces of seafood per week on a 2,000-calorie diet. Because salmon falls into the lowest-mercury category, it’s one of the few fish where eating the full two to three servings weekly poses essentially no mercury risk for any age group.
Wild vs. Farmed Salmon
Both wild-caught and farmed salmon are safe. Early studies raised alarms about higher PCB levels in farmed fish, but follow-up research and tighter regulations on fish feed have largely closed that gap. The Washington State Department of Health notes that the scientific consensus now treats both types as safe foods with low levels of PCBs and other contaminants.
One difference you may have heard about is color. Wild salmon gets its pink-to-red flesh from eating krill and shrimp that contain a natural pigment called astaxanthin. Farmed salmon get the same molecule added to their feed. Although it’s produced synthetically, it is chemically identical to what wild salmon accumulate naturally, and there is no known nutritional difference between the two.
Farmed Atlantic salmon does tend to be slightly higher in fat, which means it actually delivers a bit more omega-3s per serving. A 3-ounce portion of cooked farmed Atlantic salmon provides about 1.24 grams of omega-3 fatty acids, compared to 1.22 grams for wild Atlantic salmon. The practical difference is small enough that choosing between them is more about taste and price than safety.
Nutritional Upside
Salmon is one of the richest dietary sources of EPA and DHA, the two omega-3 fatty acids your body uses most directly. A single 3-ounce serving of farmed Atlantic salmon delivers about 0.59 grams of DHA alone. These fats play a role in heart health, brain function, and reducing inflammation throughout the body. Even canned pink salmon provides meaningful amounts, with about 0.63 grams of DHA and 0.28 grams of EPA per 3-ounce drained portion.
Safety During Pregnancy
Salmon is not only safe during pregnancy, it’s actively encouraged. The omega-3 fatty acids in salmon, particularly DHA, support fetal brain and eye development. Because salmon’s mercury content is so low, pregnant and breastfeeding women can eat the full two to three servings per week without concern. The FDA specifically names salmon among the best fish choices for children and people who are pregnant.
Eating Salmon Raw
Raw salmon in sushi or sashimi carries more risk than cooked salmon, though the risk is manageable. The primary concern is a parasite called Anisakis, a small worm that can attach to the walls of your stomach or intestine and cause cramping, nausea, and vomiting. Infections are uncommon but unpleasant.
The FDA’s solution is freezing. Sushi-grade fish sold in the U.S. is typically frozen before sale to kill parasites. The FDA guidelines call for freezing at -4°F (-20°C) for seven days, or at -31°F (-35°C) until solid and then holding at that temperature for 15 hours. Reputable sushi restaurants and fish markets follow these protocols. If you’re buying salmon at a grocery store to eat raw at home, ask whether it has been previously frozen to sushi-grade standards. Freshly caught salmon that has never been frozen is not safe to eat raw.
Cooking eliminates the parasite risk entirely. The USDA recommends an internal temperature of 145°F (62.8°C) for all fish, including salmon.
Microplastics in Salmon
One newer concern is microplastics. A study of over 200 fish in the Salish Sea found microplastic particles in the stomachs of 77% of salmon examined, mostly tiny fibers. These plastics can carry absorbed chemicals that act as hormone disruptors. This is a real and growing area of concern, but it applies to virtually all seafood and much of the food supply, not salmon specifically. Currently, no regulatory body has advised reducing salmon consumption because of microplastics, and the established nutritional benefits of eating salmon remain strong.
Safe Cooking Temperatures
For cooked salmon, the simple rule is 145°F at the thickest part of the fillet. At that temperature, the flesh will be opaque and flake easily with a fork. If you prefer your salmon slightly translucent in the center (a common restaurant style), you’re accepting a small amount of additional risk, similar to ordering a medium-rare steak. Using previously frozen, high-quality salmon reduces that risk considerably even if you don’t cook it all the way through.