The Healthiest Types of Salmon – It’s Not One-Size-Fits-All

Salmon is often called a “superfood,” and for good reason. It’s tasty, easy to cook, and packed with nutrients that nourish and strengthen the body. But here’s the twist: not all salmon is the same.

Although salmon is packed with health benefits, these benefits can vary depending on the type of salmon. That said, the “healthiest” choice can depend on what your body needs most.

Below, we break it down in a simple way — so you can feel confident choosing the salmon that’s right for you.

Not All Salmon Are Created Equal

Salmon provides high-quality protein to help build muscles, omega-3 fatty acids that support the heart and brain, B vitamins for energy, and minerals like selenium that help protect cells.

However, there isn’t just one kind of salmon. Popular types include sockeye, king (also called Chinook), coho, pink, chum, and Atlantic salmon. While they may look similar on your plate, their nutrition profiles can be quite different. Some types are leaner, some are fattier, and some contain more omega-3s or protein than others.

Another big difference is wild-caught versus farmed salmon. Wild salmon usually eat a natural diet of smaller fish and sea life. This helps them develop a stronger nutrition profile, often with more omega-3 fats and fewer added substances.

Registered dietitian Natalie Allen, a clinical associate professor of biomedical sciences at Missouri State University, notes that understanding how salmon is raised is key to appreciating the nutritional differences between wild and farmed fish.

Farmed salmon, on the other hand, are raised in controlled environments and may be fed processed feeds. This can lead to higher total fat and fewer omega-3s compared to wild salmon.

Because of this, wild salmon is generally considered the more nutritious option.

Which Types of Salmon are the Healthiest?

In general, wild Alaskan sockeye salmon is usually considered one of the healthiest options. 

According to Mary Mosquera-Cochran, a registered dietitian at The Ohio State University Wexner Medical Center, sockeye salmon is the highest in vitamin B12 among salmon varieties, largely due to its plankton-rich diet.

Plus, sockeye salmon delivers high levels of omega-3 fatty acids, provides quality protein, and tends to be lower in saturated fat than some other varieties.

Still, naming one single “best” salmon does not tell the whole story. A salmon’s nutrition can shift depending on its age, size, and when it is harvested.

For example, a fully mature sockeye caught during spawning season may contain a higher concentration of certain nutrients — such as protein and omega-3s — than a younger king salmon that has not yet reached full growth.

At the same time, salmon continue to develop as they grow. A younger king salmon, given more time, can become much larger and eventually provide a greater total amount of protein simply because of its increased muscle mass. This shows that both species and life stage play a role in overall nutrition.

Many experts compare salmon primarily by omega-3 content because these fats are strongly linked to heart and brain health. However, Dr. Fereidoon Shahidi, food scientist and University Research Professor at the Memorial University of Newfoundland, cautions that ranking salmon species by nutrition alone can oversimplify a complex picture.

Research shows that a salmon’s nutrient levels, especially omega-3s, can vary depending on many factors — when it was caught, diet and food supply, age, sex, and reproductive stage. In short, two fish of the same species may not offer identical nutrition.

Most importantly, the term healthiest depends on your personal health goals.

Is your focus on increasing omega-3 intake? Sockeye or king salmon may be strong choices. Do you prefer leaner protein with fewer calories? Coho or pink salmon may better match your needs. One variety may be higher in omega-3s, while another may provide more protein per serving.

Rather than searching for a single winner, it is more helpful to choose the type of salmon that best supports your specific health priorities.

The Bottom Line

Whatever species you choose, stick to salmon certified by the Marine Stewardship Council (MSC) or Best Aquaculture Practices (BAP). These certifications ensure the fish is responsibly sourced, sustainably harvested, and meets high standards for environmental impact and food safety.

If you want the best combination of quality, nutrition, and sustainability, consider our Wild King Salmon and Wild Alaskan Sockeye Salmon. We provide sushi-grade salmon and prioritize sustainable practices, so you can enjoy fish that’s both flavorful and responsibly harvested.