Wild Salmon vs Farmed Salmon: Protein, Fat and B12 Compared
Wild sockeye is the lean one; farmed Atlantic carries nearly triple the fat
Per 100g raw, wild-caught sockeye delivers 22.3g of protein with 4.9g of fat, while farm-raised Atlantic salmon comes in at 20.3g of protein and 13.1g of fat — about 2.7 times fattier. Both are outstanding vitamin B12 sources (5.2µg vs 5.7µg per 100g) and both are naturally low in sodium (53mg and 49mg). Farmed salmon takes potassium (378mg vs 330mg); wild takes iron (0.40mg vs 0.26mg). Cholesterol is nearly identical (59mg vs 62mg).
Key Nutrients Compared (per 100g)
| Nutrient | Wild Salmon (Sockeye) | Farmed Salmon (Atlantic) |
|---|---|---|
| Protein (g) | 22.3 | 20.32 |
| Total Fat (g) | 4.94 | 13.11 |
| Carbohydrate (g) | 0 | 0 |
| Sodium (mg) | 53.3 | 49.49 |
Source: Fish, salmon, sockeye, wild caught, raw (FDC ID 2684440), Fish, salmon, Atlantic, farm raised, raw (FDC ID 2684441)
Which Should You Pick?
For lean protein / cutting
Wild sockeye
22.3g of protein on only 4.9g of fat per 100g — one of the leanest ways to eat salmon.
For total omega-3 intake
Farmed Atlantic
With 13.1g of total fat per 100g versus 4.9g, farmed salmon's fattier flesh generally carries more total omega-3s per serving, even though this record doesn't itemize them.
For vitamin B12
Either — it's a tie
5.2µg (wild) vs 5.7µg (farmed) per 100g; both are exceptional B12 sources by any standard.
For richness and price
Farmed Atlantic
The higher fat makes it more forgiving to cook and more buttery to eat, and it typically costs less than wild sockeye.
Fat is the fork in the road
The defining difference is fat: 4.9g per 100g in wild sockeye versus 13.1g in farmed Atlantic. Wild salmon burn energy swimming and eat a lean marine diet; farmed salmon are fed for growth and marbling. Neither profile is "wrong" — the fat in salmon is where the prized omega-3s live, so the leaner fish is the better pure-protein play while the fattier fish delivers more richness (and more calories) per fillet.
You're also comparing two different species
This matchup is wild sockeye against farmed Atlantic — which is how the choice actually appears at most US fish counters, but it means species and farming are entangled. Sockeye is a naturally lean, deep-red Pacific species; Atlantic salmon is a single species that dominates global aquaculture and runs fatty by nature. Shared ground is easy to find though: about 20–22g of protein, around 5–6µg of B12, modest sodium, and phosphorus near 230mg per 100g in both fish.
Full Nutrient Comparison
Protein
22.30
vs
20.32
g
Total Fat
4.94
vs
13.11
g
Total Carbohydrate
0
vs
0
g
| A Fish, salmon, sockeye, wild caught, raw | Nutrient | Fish, salmon, Atlantic, farm raised, raw B |
|---|---|---|
| 72.51g+6.7 | Water | 65.84g |
| 22.30g+2.0 | Protein | 20.32g |
| 59.30mg | Cholesterol | 62.11mg+2.8 |
| 4.94g | Total Fat | 13.11g |
| 0g | Total Carbohydrate | 0g |
| 53.30mg | Sodium | 49.49mg |
| 329.70mg | Potassium | 378.20mg+48.5 |
| 14.84mg+5.4 | Calcium | 9.42mg |
| 26.15mg+0.8 | Magnesium | 25.39mg |
| 226.30mg | Phosphorus | 230.30mg+4 |
| 0.40mg+0.1 | Iron | 0.26mg |
| 0.42mg+0.1 | Zinc | 0.34mg |
| 0.06mg+0.0 | Copper | 0.02mg |
| 0mg | Manganese | 0mg |
| 18.38μg+15.1 | Iodine | 3.24μg |
| 30.20μg+7.4 | Selenium | 22.80μg |
| 42.81μg+40.7 | Retinol | 2.15μg |
| 5.16μg | Vitamin B12 | 5.70μg+0.5 |
Frequently Asked Questions
Q. Is wild salmon leaner than farmed?
A. Yes, substantially. This comparison shows 4.9g of fat per 100g for wild sockeye versus 13.1g for farmed Atlantic — roughly 2.7 times more fat in the farmed fish.
Q. Which has more protein?
A. Wild sockeye, with 22.3g per 100g against 20.3g for farmed Atlantic — a modest 2g edge.
Q. Are both good sources of vitamin B12?
A. Excellent ones. Wild sockeye provides 5.2µg and farmed Atlantic 5.7µg per 100g — among the richest everyday food sources of B12 either way.
Full data for the foods in this comparison
Data source: USDA FoodData Central (Public Domain). All values per 100g, edible portion. Some USDA Foundation Foods records do not report an Energy (kcal) value.