Raw salmon is a delicacy. It has a distinct flavor and buttery texture that you don’t find with the cooked version and features in various popular dishes, including gravlax, poke bowls, salmon tartare, sushi, and more.
Yet, we have to ask, can you eat raw salmon? It’s a valid question, as raw fish comes with a host of potential issues, including parasites, bacteria, and contamination (similar issues occur with other types of seafood too, including shrimp).
Despite all of those issues, the short answer is yes, you can eat raw salmon, and many people do. But, doing so always comes with some risks, including the chance of food poisoning.
If you’re a healthy adult, these risks are minimal and you should recover without an issue. You might never get sick at all. If you’re pregnant or have a weaker immune system for any reason, the risks are higher. It’s much better to stick with cooked salmon instead.
In this post, we take a close look at what you can expect with raw salmon, including ways to reduce risk and help keep yourself safe.
Can You Eat Raw Salmon?
As mentioned above, the short answer is that you can eat raw salmon. Honestly, this is true for any type of raw food out there, including cauliflower, chayote, and plantains.
The biggest question isn’t whether you can eat salmon raw, but what the risks are and how you can protect yourself. Parasites are one of the biggest risks for raw salmon, but are easily mitigated by making sure the salmon has been frozen first.
Choosing salmon from a reputable source and following good food safety practices are also important approaches. These can make a world of difference to your safety.
Why People Eat Raw Salmon
Raw salmon and cooked salmon aren’t that different nutritionally. Sure, some nutrients may be lost during cooking, but cooking also makes the fish easier to digest, which offsets any nutrient loss. The protein content and omega 3 fats remain roughly the same.
Because of this, most people who eat raw salmon do so for the texture and flavor, rather than for nutritional benefits. After all, a variety of traditional dishes rely on raw salmon. Using cooked salmon instead would completely change the meal.
The Risks Of Raw Salmon
Parasites
Salmon can be host to multiple types of parasites, including tapeworms and anisakiasis (roundworms). If you eat raw salmon, these parasites can spread to your GI tract and cause a range of symptoms, like weight loss, diarrhea, and vomiting.
The effects of these parasites vary considerably. Most people experience mild side effects, while others can have a severe reaction.
If your reactions are severe, it’s important to seek medical attention early. This is partly because the parasites can survive in humans and grow up to 30 feet in length!
Microbes
There’s also the chance of bacterial food poisoning from salmon. This isn’t as big of an issue as parasites, but can still occur, especially if the salmon hasn’t been handled well.
There are environmental factors too. For example, salmon fished from contaminated waters may be more likely to host harmful bacteria and viruses.
Contamination
Finally, raw salmon may contain environmental contaminants, including heavy metals and persistent organic pollutants (POPs). This is another reason that it’s crucial to pay attention to where the salmon comes from.
This contamination isn’t removed when you cook salmon, but the level of contaminants can decrease, making cooked salmon the safer choice.
Ways To Minimize Risk With Raw Salmon
There are always risks with raw salmon. Even if you’re very healthy and do everything right, you could still end up sick. That said, the approaches below can help you minimize the risk of an issue and make raw salmon as safe as it can be.
Make Sure You Trust The Source
First, pay attention to the source. Part of this is the waters from which the salmon was fished, as some locations may have higher levels of mercury or other contaminants or a greater risk of parasites.
The company responsible for the salmon is relevant too. You’re looking for a company that’s transparent about their practices and takes every effort to keep the salmon as fresh and safe as possible. Companies that market their fish as being safe to eat raw are a good place to start, but you should still do your due diligence.
The importance of the source highlights a crucial point – if you don’t have access to reliable fresh raw salmon, you should always cook your salmon instead.
Inspect The Fish
It’s also important to check the fish out. The first aspect is the smell. Obviously, your fish is going to smell fishy, but it shouldn’t have any musky or ammonia notes. Also, if the smell is intense as soon as you open the packet, the fish isn’t good to eat.
There’s also the feel to think about. Your salmon should be firm and moist. Any sliminess is a big sign that something is amiss (especially if you fish smells odd as well).
In terms of color, raw salmon should be red, not gray. You should also avoid any fish that has dark spots, as this is an obvious no-go sign.
If your fish smells fine, is firm and moist, and is a reddish color, then it might be safe to eat. However, many of the issues that make salmon unsafe aren’t visible, so salmon that looks good could still make you sick.
Look For Sashimi Grade Salmon
It’s also worth looking out for the terms ‘sashimi grade’, ‘sushi grade’, or occasionally ‘safe for raw consumption’. These terms all mean the fish is intended for raw consumption and should have been treated with care every step of the way.
However, you should still inspect the fish and pay attention to the source, as these aren’t regulated terms. That means there are no specific standards companies need to follow to use the term ‘sashimi grade,’ and the quality of the fish can vary dramatically.
Make Sure It Has Been Frozen
The best fish for eating raw has been blast frozen. This technique brings the fish down to -40°F extremely quicky, leading to few ice crystals and the best possible freshness.
While freezing does change the texture of raw salmon, the process also kills parasites, making the salmon safer to eat.
You can freeze salmon at home as well. Because your freezer isn’t as cold as blast freezing, you’ll need to keep the salmon frozen for at least a week to kill off any parasites. You’ll also see greater texture change with this approach compared to blast freezing.
But, notably, freezing salmon only makes the fish safer, it doesn’t remove risk entirely. That’s because the effectiveness of freezing varies depending on the type of parasite and freezing doesn’t kill bacteria (it only slows them down).
Buy Refrigerated Fish
Any fish you buy should be kept cold in the store, often on ice. If the cooling practices are questionable, the salmon could easily be unsafe.
Store The Salmon Well
Once you have your salmon, you’ll need to keep it cool in the fridge until you’re ready to use it. Or, you can freeze it immediately. Be cautious about the amount of time the salmon spends at room temperature, as the warmth speeds up bacterial growth.
This also means that if you have frozen salmon, it should be defrosted in the fridge. Don’t defrost it at room temperature, as bacteria can easily multiply in the process.
Follow Good Food Hygiene Practices
You’ll need to follow standard hygiene practices when preparing and serving the salmon, including washing your hands regularly and using clean utensils.
Some people choose to wash salmon here, although doing so isn’t necessary and could even increase your risk of getting sick.
Raw Farmed Salmon Vs Raw Wild Caught Salmon
There are many debates about the health benefits of wild caught salmon compared to farmed salmon.
Wild caught salmon can be healthier, as it can contain more nutrients than farmed salmon and isn’t as fatty. This makes sense, given that wild salmon can roam and live naturally. However, wild salmon is also more expensive and doesn’t fit everyone’s budget.
When it comes to eating raw salmon, farmed salmon may be the better choice. That’s because the diet of farmed salmon is carefully controlled, so the fish are always eating parasite free food.
In either case, it’s important to make sure the salmon has been blast frozen before you consume it. Doing so provides the best protection against parasites.
Specific Types Of Salmon
Fresh Caught Salmon
Fresh caught salmon isn’t actually that different from other types, as most salmon has been frozen at some point along the way. This means it’s still important to check out the source of the salmon.
You should also inquire about the method and duration of freezing. Notably, flash freezing should kill parasites, but freezing at higher temperatures for short periods of time mightn’t have the same effect.
Because of the parasite risk, it’s unwise to eat salmon that hasn’t been frozen.
Grocery Store Salmon
Grocery stores are generally a poor place to purchase salmon for eating raw, as the quality can vary dramatically. This is partly because procedures vary from store to store and there are often many people involved in the supply chain.
It’s often better to focus on a specialty store, like a fishmonger that regularly sells salmon for people to eat raw. If you are going to purchase salmon from a grocery store, take the time to ask about their processes. What do they do to keep the salmon safe? Would they recommend eating it raw?
If staff members don’t know the answers to those questions, then it’s best to look somewhere else for your salmon.
Frozen Salmon
Frozen salmon could be better than fresh salmon for safety, as the freezing should have killed any parasites. However, it’s still important to pay attention to where the salmon came from and the food safety steps – as freezing only affects parasites. It doesn’t kill microbes on the salmon and doesn’t affect levels of environmental contaminants.
Raw Salmon In Restaurants
Restaurants are tricky. They should theoretically be the best place to get raw salmon, as the staff know what they’re doing and can ensure the salmon is safe.
However, most of the work goes on behind the scenes, so you don’t really know how the fish has been treated. You mightn’t even know where it was sourced from.
As such, it’s important to look for places that you trust. Reviews can be a great help here, as people are likely to complain if they end up with food poisoning.
Smoked Salmon
There are two versions of smoked salmon – hot smoked and cold smoked. The hot smoked version is cooked at a high temperature, which makes it flaky, delicious, and safe.
The cold smoked version has been cured and smoked instead. Because the temperature is low, smoked salmon hasn’t technically been cooked and has a similar texture to raw salmon.
While cold smoked salmon still carries some risks, it’s generally safer than eating completely raw salmon. Plus, because the texture is similar, you’re not missing much.
Canned Salmon
Canned salmon is already fully cooked, so the concerns we’ve been talking about don’t apply at all. Just make sure the can hasn’t been damaged.
How To Eat Raw Salmon
Once you’ve found salmon that you trust, the next question is how to eat it raw. The simplest approach is sashimi, where the fish is sliced thinly and served on its own or perhaps with some wasabi.
Sushi is another option. Making it at home allows you to control the flavor profile and ratio of ingredients. There are plenty of fantastic recipes to try too – like this Spicy Salmon Roll.
Or, what about salmon poke? This can be served as part of a poke bowl or even eaten on its own. There are plenty of other recipes out there too, so why not hunt some out and experiment?
When Should You Not Eat Raw Salmon?
If You Don’t Trust The Source
If you don’t know where the salmon came from or how it was stored, you shouldn’t be eating it raw. Seriously. Eating raw salmon from an unknown source is a recipe for disaster.
If It Hasn’t Been Stored Well
Similarly, if the salmon hasn’t been kept cool or has been kept too long without freezing, it won’t be good to eat raw.
If Your Immune System Is Compromised
This one is crucial. If you’re healthy and have a strong immune system, raw salmon isn’t likely to cause serious harm. You might end up with no symptoms at all or perhaps a few very unpleasant days of food poisoning, with symptoms like vomiting, cramps, and diarrhea.
It’s a different story if you have a weakened immune system. Here, the reactions to food poisoning can be more severe and potentially life threatening.
So, if you have a chronic illness, are going through cancer treatment, or have received an organ transplant, raw salmon is much riskier. It’s often best to avoid raw seafood entirely.
If You’re Pregnant
Pregnant women also need to be cautious, as the risk from raw fish is higher than normal. Not only can any infections be more difficult to treat during pregnancy, but there’s also a greater chance of serious issues.
If You’re A Child Or A Senior
The immune systems of young children and seniors are also weaker than the typical adult’s, which puts them at increased risk. As a result, children and seniors should avoid raw salmon as well.
Substitutes For Shortening