Eating raw salmon from supermarkets is a controversial topic. On one hand, salmon contains healthy fats like omega-3s and is a rich source of protein. Some people enjoy the texture and taste of raw salmon. On the other hand, there are safety concerns with eating raw fish, especially from the supermarket. Ultimately, it comes down to assessing the risks and making an informed personal choice. This article examines the pros and cons in detail to help you decide if supermarket salmon is safe to eat raw.
Quick Answers
– It is generally not recommended to eat raw supermarket salmon due to the risk of parasites and bacteria. However, the risks are low if the fish was previously frozen.
– Freezing salmon at -4°F (-20°C) for 7 days kills any parasites. Look for the label “previously frozen” or buy thick, frozen fillets.
– Ask the seafood counter attendant where the salmon came from and if it’s sushi-grade or safe for raw consumption. Only buy fish deemed safe for raw consumption.
– Use all raw fish within 2 days of purchase and ensure it smells fresh, not fishy, sour, or ammonia-like.
– Pregnant women, elderly, and those with a compromised immune system should avoid raw salmon due to a higher risk of infection.
Nutrition Profile of Salmon
Salmon is one of the most nutritious foods on the planet. Here are some of its top nutrients (in 3 ounces cooked) [1]:
| Calories | 175 |
| Protein | 22g |
| Fat | 10g |
| Omega-3 fatty acids | 1.5-2.5g |
| Vitamin D | 50% RDI |
| Selenium | 50% RDI |
| Vitamin B12 | 50% RDI |
| Potassium | 15% RDI |
The excellent protein content makes salmon filling and helps maintain muscle mass. Salmon is one of the best natural sources of heart-healthy omega-3 fatty acids like DHA and EPA. These essential fats are linked to reduced inflammation, decreased heart disease risk, and improved brain function.
Additionally, salmon is rich in various B vitamins, potassium, and the antioxidant mineral selenium. Overall, salmon provides a powerful nutrient package with a wide range of health benefits.
Benefits of Eating Salmon Raw
Some people believe raw salmon has health advantages over cooked:
– Contains more omega-3s: Cooking may damage or leach out some omega-3 fatty acids.
– More bioavailable protein: Denaturing proteins through cooking may slightly reduce the bioavailability.
– Higher vitamin content: Heat can destroy some water-soluble vitamins like vitamin C and B vitamins.
– Natural enzymes preserved: Raw salmon contains digestive enzymes that may aid digestion.
However, cooking also has some benefits like killing pathogens and parasites. Overall, both raw and cooked salmon are highly nutritious.
Potential Concerns with Raw Supermarket Salmon
While raw salmon offers excellent nutrition, there are some safety issues to consider:
Parasites
Salmon, especially wild-caught Pacific salmon, can sometimes be infected with parasites like nematodes, tapeworms, and anisakids from contact with other infected fish [2]. If ingested, some parasites can continue living in the human intestines and cause complications like abdominal pain, nausea, vomiting, infections, and allergic reactions [3].
Thankfully, freezing or cooking the fish prevents this problem. The FDA recommends freezing at -4°F (-20°C) or below for at least 7 days to kill any parasites [4].
Bacteria
Eating raw or undercooked salmon carries a risk of bacterial infection. Salmonella, Vibrio, Listeria monocytogenes, Staphylococcus aureus, and Clostridium botulinum are bacteria that can contaminate raw seafood [5].
Symptoms vary depending on the pathogen but often include diarrhea, vomiting, abdominal cramping, fever, and chills. In rare cases infections are life-threatening. Again, cooking eliminates this risk.
Environmental Contaminants
Chemical contaminants like heavy metals (mercury, lead) and industrial pollutants (PCBs, dioxins) may accumulate in salmon flesh from the aquatic food chain [6]. However, levels found in commercial salmon are generally low and not a health concern for most people eating moderate amounts [7].
Food Poisoning
Eating spoiled, mushy, or odorous fish of any kind can cause foodborne illness from salmonella, E. coli, and other pathogenic bacteria. Always source salmon from reputable sellers and use raw fish within 2 days of purchase.
Who Should Not Eat Raw Salmon?
The FDA warns that children, pregnant women, elderly, and those with a weakened immune system are at increased risk for illness from bacteria and parasites in raw fish [8].
Their advice is to only consume salmon that has been frozen or cooked to 145°F to destroy any potential pathogens. Other at-risk groups like people with liver disease or iron overload disease should also avoid raw salmon.
Selecting Raw Salmon at the Supermarket
Not all supermarket salmon is created equal when it comes to raw consumption. Here are some tips for choosing safe raw salmon fillets:
Previously Frozen
Only purchase fillets labelled “previously frozen.” By law, fish sold as sushi or for raw consumption must be frozen first to kill parasites [9]. This applies to both farmed and wild salmon. Make sure you see this reassurance on the packaging or ask an employee.
Sushi-Grade/Sashimi-Grade
Some seafood sections sell salmon labelled specifically for sushi/sashimi to indicate its safety for eating raw. This salmon has been deep frozen to eliminate any parasites. However, “sushi-grade” has no official definition so check with the seller that freezing standards were met.
Wild-Caught from the Pacific
Wild Pacific salmon like sockeye, coho, and king generally have fewer parasite issues than Atlantic salmon. Pacific salmon are subject to strict government testing programs for quality assurance [10].
Skinless & Boneless Fillets
Opt for thick, skinless salmon fillets without bones. Bones and skin can hide pathogens not destroyed by freezing. Skinless fillets also minimize heavy metal contaminants.
Farmed Salmon Concerns
Farmed Atlantic salmon has more variable safety for raw consumption. A 2005 study found around 10% of farmed salmon purchased from supermarkets in the US, Europe and Japan contained infectious salmon viruses [11]. However, feed formulations and farming practices continue improving.
Buy Previously Frozen
Despite some extra risks with farmed salmon, buying thick fillets labelled “previously frozen” provides a reasonably safe product for raw consumption. Make sure no signs of oozing, dullness or dryness are present.
Freshness Checks
Always evaluate the salmon’s freshness before consuming raw. It should glisten and feel firm yet springy. The flesh should be moist, shiny, and bright pink/orange. Most importantly it should have a clean sea breeze smell, never fishy, sour, or ammonia-like odors. Use raw salmon within 2 days of purchase.
Storing Raw Salmon Safely
To avoid potential spoilage and food poisoning, proper storage of raw salmon is crucial:
– Keep raw salmon chilled at or below 41°F/5°C.
– Place in a clean airtight container or resealable bag to prevent cross-contamination with other foods.
– Avoid overfilling containers which can bruise fillets on the bottom.
– Use within 2 days of purchasing, don’t go by use-by dates which are for cooked fish.
– Ready-to-eat smoked salmon can last around 3-4 days.
– Discard any fish giving off an unpleasant fishy, sour, or ammonia odor.
– When thawing frozen salmon, keep it in a bowl to catch drips and thaw in the refrigerator, not at room temperature.
Preparing Raw Salmon Safely
Follow strict food prep guidelines when handling raw salmon to avoid bacterial cross-contamination:
– Wash hands thoroughly before and after handling raw fish.
– Use separate chopping boards and utensils for raw salmon.
– Kitchen surfaces touched should be sanitized after working with raw salmon.
– Rinse fillets under cold running water before cutting, slicing, or serving.
– Place sliced raw salmon onto a clean platter or sushi rolls, avoiding contact with utensils/surfaces that touched raw flesh.
– Refrigerate leftover prepared raw salmon within 2 hours.
Alternatives to Raw Salmon
If you’re still concerned about raw salmon safety, here are some alternative ways to enjoy salmon:
Cured Salmon
Types like smoked salmon, gravlax and lox are salt-cured and contain nitrites from natural sources that inhibit bacterial growth. Cured salmon has a lower risk when eaten uncooked.
Cooked Salmon
Cooking salmon thoroughly until opaque destroys any potential parasites and pathogens. Baked, grilled, and pan-fried salmon retain their health benefits and delicious taste.
Canned Wild Alaskan Salmon
Canned salmon labeled “wild Alaskan” is very affordable, safe to eat from the can, and rich in omega-3s. Opt for varieties packed in water without added salt.
Conclusion
The ultimate answer depends on your personal risk tolerance. Healthy adults at low risk can reasonably enjoy raw salmon from reputable retailers if care is taken to identify properly frozen fish. However, raw salmon does pose a higher food poisoning risk compared to cooked. Certain groups like pregnant women and those with comprised immunity should always cook salmon first. In the end, both raw and cooked salmon offer tremendous nutritional benefits.
