Wild Caught or Farm Raised Salmon: Which One is Best for Pregnancy and Breastfeeding?

Marina Lane, MS RD CLC
1 day ago
5 min read

Which Salmon to choose for Pregnancy and Breastfeeding

Salmon is one of the best foods to include during pregnancy, postpartum and breastfeeding. It provides high-quality protein, beneficial omega-3 fats and several nutrients that support both mom and baby.

But with so many options: wild, farmed, Atlantic, sockeye, king and more, which salmon should you choose? The good news is that all salmon varieties are nutritious and low in mercury. But each type has different advantages and disadvantages.

Why Is Salmon Beneficial During Pregnancy and Breastfeeding?

DHA supports your baby’s brain and eyes

Salmon is one of the best food sources of DHA, an omega-3 fat that supports the development of your baby’s brain and eyes. DHA accumulates rapidly in the baby’s brain during the third trimester, but brain development continues well beyond birth.

During breastfeeding, the amount and type of fat in a mother’s diet can also influence the fatty-acid composition of her breast milk, including its DHA content.

Protein supports increased needs and recovery

Protein needs increase during pregnancy and breastfeeding. Salmon provides complete protein containing all the essential amino acids your body needs. Protein supports your baby’s growth during pregnancy and helps maintain muscle and support tissue repair after birth.

Salmon provides several important nutrients

In addition to protein and omega-3s, salmon provides:

Vitamin B12, which supports healthy red blood cells and the nervous system
Vitamin D, which supports bones and immune function
Selenium, an antioxidant mineral that supports thyroid function
Astaxanthin, the antioxidant that gives salmon its pink or red color

Wild sockeye salmon is particularly rich in astaxanthin.

Wild Versus Farmed Salmon

Both wild and farmed salmon are nutritious, low-mercury choices—but each has pros and cons.

Farmed salmon

Farmed salmon is usually higher in total fat, so it may provide more DHA and EPA per serving than some leaner wild varieties. It is also widely available, affordable and has a mild flavor.

However, farmed salmon contains more omega-6 fat because of the ingredients used in its feed. Omega-6 fats are not inherently unhealthy, but most people already get plenty of them, while omega-3 fats are often harder to obtain. Farming practices, contaminant levels and antibiotic use can also vary depending on the producer and country of origin.

Wild salmon

Wild salmon is leaner, slightly higher in protein and has a more favorable balance between omega-3 and omega-6 fats. Wild salmon is not treated with antibiotics, although it may still pick up contaminants naturally from its environment.

It is often more expensive and may not be as readily available throughout the year.

Which Salmon is Best for Pregnancy and Breastfeeding

What About the Different Types of Salmon?

Atlantic salmon: Almost always farm-raised and generally one of the richest sources of DHA and EPA. It is affordable and available year-round, but its nutritional quality and farming practices can vary. Look for responsibly raised Atlantic salmon when possible.
King or Chinook salmon: Usually contains the most omega-3 fat among wild varieties. It has a rich flavor but is often the most expensive. Because it is larger and longer-lived, certain populations may accumulate more environmental contaminants.
Sockeye salmon: A great all-around wild choice with plenty of omega-3s and a particularly high concentration of astaxanthin. It is leaner than Atlantic or king salmon and has a stronger salmon flavor.
Coho salmon: A milder, moderately fatty wild salmon that still provides a good amount of omega-3s. It can be a helpful middle-ground option for families who find sockeye too strong.
Pink salmon: A lean, mild and affordable variety that is commonly sold canned. It contains less DHA and EPA than fattier salmon varieties but is still nutritious.
Chum salmon: Another lean, budget-friendly wild variety with a mild flavor. It generally provides less DHA and EPA than Atlantic, king or sockeye salmon but remains a good source of protein and omega-3s.

So, Which Salmon Is Best?

My preferred choice is wild-caught sockeye salmon because it provides an excellent combination of omega-3 fats, protein and astaxanthin. It is also leaner than farmed Atlantic salmon and is not exposed to antibiotics through farming.

However, sockeye may not be the best option for every mom. Farmed Atlantic salmon may provide more DHA and EPA per serving and is often more affordable. Canned pink or chum salmon can also be convenient, nutritious choices for families on a tighter budget.

Ultimately, the best salmon is one that fits your budget, is available to you and that your family enjoys. Eating salmon regularly matters more than choosing the “perfect” variety.

How Much Fish Should You Eat?

The FDA recommends that pregnant and breastfeeding women eat 2–3 servings, or 8–12 ounces, of lower-mercury fish each week. Salmon is included on the FDA’s “Best Choices” list. Postpartum women who are not breastfeeding can follow the general recommendation of at least two servings, or approximately 8 ounces, of seafood per week.

It is also a good idea to include a variety of lower-mercury seafood rather than relying on only one type every week.

Is Salmon Safe During Pregnancy?

Yes, salmon is considered a safe, low-mercury fish during pregnancy. It should be cooked thoroughly to an internal temperature of 145°F, or until the flesh is opaque and separates easily with a fork.

Pregnant women should avoid raw or undercooked salmon. Refrigerated smoked salmon should only be eaten when it has been cooked in a dish because of the potential risk of Listeria. Shelf-stable canned or packaged smoked salmon is a safer alternative.

Try The Mango Avocado Salmon Power Bowl

Looking for an easy way to add more salmon to your week? The Mango Avocado Salmon Power Bowl combines flaky salmon, creamy avocado, juicy mango and rice in one colorful, balanced meal.

Salmon provides protein, DHA and EPA; avocado contributes fiber and monounsaturated fats; mango supplies vitamin C and protective plant compounds; and rice provides the carbohydrates needed for energy.

The recipe can also be adapted for babies and toddlers, making it a practical meal for the entire family. Serve the components separately, flake the salmon carefully and adjust the size and texture of the mango, avocado and rice according to your child’s developmental stage.

Find the full recipe for the Mango Avocado Salmon Power Bowl in the TLNourish app!

A recipe with salmon for pregnancy and breastfeeding

About the Author

This article was written by Marina Lane, a Registered Dietitian and Certified Lactation Counselor with a passion for helping moms nourish themselves and their babies. As a mother of two who were both breastfed until age 3, Marina combines professional expertise with personal experience to provide evidence-based advice and support to breastfeeding moms. With her background in nutrition and lactation, she offers practical, science-backed insights to help you navigate your breastfeeding journey with confidence.