Wild Salmon Health Benefits: Bones, Brains, and Heart Health

Key takeaways:

• Bone Strength: Canned wild salmon is one of the only natural food sources combining high Vitamin D (90% DV) with absorbable Calcium (20% DV) from edible softened bones.

• Beyond Organic: Wild fisheries allow fish to grow naturally in their native habitat without pens, antibiotics, or artificial feed.

• Brain & Heart Fuel: Packed with marine-source DHA, vital for fetal neurodevelopment, cognitive health, and reducing cardiovascular disease risk.

There is nothing like wild salmon.

And I don’t meant that in a casual “there’s nothin’ like it!” kind of way. Or “this is the yummiest fish out there!”, or “isn’t that a wild thing they do with the whole jumping up fish ladders thing?”

No. I mean that in a way true “there is absolutely nothing like this” tone.

Here’s what’s so special about wild salmon:

1) It is the BEST source of calcium and vitamin D paired together.

Did you know that 15% of your body weight is made of bones? Did you know that if you don’t intentionally strengthen your bones (through adequate nutrition and strength training) you can lose 20-25% of that critical skeletal mass? Yeah, pretty serious stuff.

Back to that adequate nutrition bit - the holy grail combo for bone mass is vitamin D and calcium. Why? Calcium by itself isn’t going to do much (in fact, standalone calcium supplements can do some harm with calcification of the arteries). It needs adequate vitamin D with it to help absorb it in the first place.

There is only one food source out there with both of these nutrients naturally found together: canned fish. And the top contender of those canned fish? Canned salmon. Just 3 ounces of canned sockeye salmon has nearly 90% of your daily vitamin D with a huge 20% daily calcium boost.

How? They can it with the bones in, and the canning process softens the bones so you don’t even know they’re there. You’re getting to eat bones to strengthen your bones. How cool is that! Canned salmon nutrition - wow!

2) It’s wild.

I know this seems like a buzzword, but it’s so much bigger than that. You know how the “organic” food label gets such a premium attached to it? The manufacturers control for this, control for that, make sure everything is just right for years and years.

But you know what’s even higher tier than organic? Wild. It’s exactly how nature intended it. This is what I think is so cool about a properly managed wild fishery.

Fishing a wild fishery gives us food with the path of least resistance. It trusts nature to raise the fish the optimal way - the way the fish have been raised for millenia. We don’t need to interfere here in any way. We don’t need to optimize the fish pens, nutrition, antibiotics for illness, nothing. Just let nature do what nature’s been doing forever. And then we get to enjoy the benefits of its perfectly dialed in system only when it comes time to harvest.

So, years ago when Alaskan wild salmon was trying to get the organic label, a paradox was found: it’s impossible to consider something wild “organic”, because labeling something “organic” requires controlling for so many variables. Wild fish are beyond organic. See? When it comes to wild vs organic salmon, there truly is nothing like wild salmon.

3) Docosahexaenoic acid (DHA)

Doco… what? Maybe you’re more familiar with the class of fats this is in - the omega-3 fatty acids. But what makes DHA so so special is what it does for brain development. DHA is non-negotiably critical during pregnancy and infancy. It is a necessary component to neurodevelopment. Expecting mothers that ate diets high in DHA gave birth to babies with higher neurocognitive development. DHA benefits during pregnancy really are profound.

And where do we find DHA? Only from marine sources. Let me repeat that: ONLY in the wild waters can we find this critical nutrient. And the best source? You guessed it. Salmon.

But wait, there’s more! Adequate DHA intake during pregnancy also helped reduce risk of preterm birth and low birthweight.

Read: eating salmon equals smarter and healthier babies.

And, let’s say you’re someone who doesn’t care about babies. Or your bones. But maybe you care about heart. And you will also benefit from DHA - this precious fatty acid was shown to help reduce heart failure and fatal coronary disease. And prevent Alzheimer’s. And cancer. And rheumatoid arthritis. And, and, and - the list truly does go on and on. Wild salmon health benefits are incredible.

I’ll say it again… There truly is nothing like wild salmon.

Where can I get some?

This one’s easy: most stores sell wild canned salmon. How to eat canned salmon? I think it actually eats really well on its own. Just open the can and enjoy a few bites. But, if you want to make a serve-able meal, add a small amount of olive oil mayonnaise with some chopped pickles or capers. I have also enjoyed when friends prepare it with relish, finely chopped onions, and celery. This makes a great sandwich spread or cracker dip.

Of course, you can also find fresh filets at most stores. And although they’ll have the bones removed and you won’t get the calcium, you’ll still get all the healthy fats and vitamin D. Costco tends to have some of the best deals, and I appreciate their transparency in labeling so I make sure I get the wild stuff.

Why do you care so much?

I started my career in Alaska. I married into a fishing family. I know how much salmon matters to Alaskans. It’s a massive industry up there, it’s a lifeblood nutrition source, and it’s woven into the fiber of their identity. Salmon ends up being a pivotal part of political campaigns. Food does end up being political.

There are several major sources of wild salmon in Alaska, and it’s one of the last places on the planet you’ll find wild salmon. There’s a fishery on the west coast of Alaska, in south central, and in southeast Alaska. And they continue to be threatened by other Alaskan industries (mining). Sure, there are competing industries in all states - but this showdown feels different.

Some of these proposed mining sites are located at headwaters of salmon habitat. And some of you may know that Alaska is prone to massive earthquakes. What do you think happens when you combine earthquakes, mining chemicals, and salmon? Yeah, not good news. Actually, pretty horrific news. And when we’re talking about something as nutritionally critical as salmon, it’s fairly obvious that they’re worth protecting.

Beyond buying wild salmon, I encourage you to support Chilkat Forever. It’s an initiative to protect one of the key wild salmon areas currently threatened by mining. You can check out their website here: https://chilkatforever.org/.

Because there truly is nothing like wild salmon.

FAQs

• Is canned salmon as healthy as fresh salmon?

Yes, and in some ways, canned salmon offers unique nutritional perks! Canned salmon contains softened, edible bones that make it the single best natural food source combining both calcium (20% DV) and vitamin D (90% DV) in a single serving. Fresh salmon fillets have the bones removed, meaning you miss out on that specific calcium boost, but you still get all the high-quality vitamin D and essential omega-3 DHA fats.

• Can you eat the bones in canned salmon?

Yes, absolutely. The standard canning process softens the fish bones so completely that you won't even notice they are there when eating. Consuming these softened bones delivers a natural, highly absorbable dose of calcium directly paired with vitamin D to support bone density.

• Why is wild salmon better than farmed or organic salmon?

Wild salmon is considered "beyond organic." Securing an "organic" label requires controlling specific variables like pens, feed, and antibiotic use. Wild salmon requires no human interference, artificial pens, or antibiotics. It grows in open waters as nature intended. Because you cannot "control" a natural ocean environment, wild fish can't technically be labeled organic, yet it offers a cleaner, higher-tier food source.

About the author

Kate Fossman is a clinical dietitian, diabetes educator, and organizational leader specializing in metabolic health, weight management, and chronic disease care. With background experience spanning hospitals, major health tech startups, and clinical training, Kate is dedicated to helping clients master their nutrition with clarity, empathy, and evidence-based science.