Salmon and shrimp are both healthy, delicious seafood options that are popular choices for many home cooks and restaurant menus. But what are the main differences between these two types of fish and shellfish?
Read on as we dive into a detailed comparison of nutrition, taste, texture, farming practices, sustainability, and more.
If you’re short on time, here’s the key difference: Salmon is a fatty fish packed with omega-3s and protein, while shrimp is a lean source of protein that is lower in calories and fat.
Nutritional Value
Calories and Macros
When it comes to calories and macronutrients, salmon and shrimp stack up a bit differently. A 3 ounce serving of cooked salmon contains about 175 calories, with 20 grams of protein, 10 grams of fat, and 0 carbohydrates.
Shrimp is lower in calories at around 100 per 3 ounce serving, but also contains about 18 grams of protein along with 1 gram of fat and 0 carbs (Source).
So while shrimp is lower in total calories, the protein content is comparable between the two. Salmon provides heart-healthy omega-3 fats while shrimp is very low in fat. If you’re watching your weight, shrimp may be the better option calorie-wise but salmon offers great protein with the added benefits of omega-3s.
Vitamins and Minerals
Salmon is one of the best natural sources of vitamin D, which supports bone, brain, and immune health. A serving contains about 80% of your daily needs. It also provides the antioxidant vitamin E and vitamin B12, which is important for red blood cell production (Source).
Shrimp has a stellar micronutrient profile as well. It’s highest in copper, vitamin B12 and selenium, all of which support immune function and thyroid health. Shrimp also contains high levels of antioxidants like astaxanthin that reduce inflammation in the body (Source).
While both provide key micronutrients, salmon is one of the best sources of vitamins A and D out there. But shrimp holds its own with high levels of selenium and anti-inflammatory compounds.
Omega-3 Fatty Acids
When it comes to omega-3 fatty acids, salmon clearly takes the lead. A 3 ounce serving contains over 1.5 grams of omega-3s, including EPA and DHA that are linked to improved heart health, brain function, and immunity (Source).
Shrimp, on the other hand, contains almost no omega-3s. A serving provides a negligible amount of ALA omega-3s, but lacks EPA and DHA (Source).
For high levels omega-3 fatty acids that provide anti-inflammatory effects and other health benefits, salmon is clearly the winner.
Taste and Texture
Flavor Profiles
Salmon and shrimp have distinctly different flavor profiles that set them apart in recipes. Salmon is often described as having a rich, buttery and mildly sweet flavor from its high fat content. The exact taste can range depending on factors like the salmon’s diet and environment.
Wild-caught varieties like King salmon tend to have more omega-3s, leading to a richer mouthfeel. Farmed Atlantic salmon is still tasty, though might taste less intensely fishy.
In contrast, shrimp have a lighter, more delicate sweet and briny flavor from the sea. Their taste can also vary by specific shrimp species – large shrimp like Black Tiger and White shrimp are often considered more flavorful and succulent, while smaller brown and pink shrimp offer more tender and mild sweetness.
The preparation method brings out contrasting flavors in salmon and shrimp as well.
Cooking Methods
Salmon holds up well to intense heat from grilling or pan searing, intensifying its rich fattiness. Smoked salmon is another popular preparation that gives it a lovely accent. Shrimp are more delicate and cook quickly, so brief sautéing, boiling or throwing them into soups and curries at the end keeps them tender.
Shrimp also absorbs the flavors of other ingredients easily. Their natural sweetness balances spice and acidity in dishes like shrimp ceviche with lime juice or Cajun shrimp with peppery heat.
| Salmon | Shrimp |
| Grilling or pan searing | Quick sautéing or boiling |
| Heavy smoke flavor | Absorbs flavors of other ingredients |
| Rich, fatty taste | Sweet, briny taste |
Serving Suggestions
Beyond their usual roles as main proteins, there are creative ways to serve salmon and shrimp.
For salmon, a smoked salmon and herbed cream cheese bagel sandwich makes a tasty brunch. Salmon burgers, salmon cakes and salmon salads like one with quinoa, avocado and lemon vinaigrette are also fantastic options. Salmon pairs well with sharp, acidic flavors to cut through its fattiness.
For shrimp, tacos or lettuce wraps with spicy shrimp are simple yet scrumptious hand-held bites. Shrimp salad stuffed into a hollowed tomato or avocado instead of bread makes a cute, lighter appetizer.
I also love shrimp wrapped in bacon along with shrimp scampi over zucchini noodles for low-carb diets. The bacon and zoodles provide crisp textures contrasting the shrimp’s tenderness.
At the end of the day, both salmon and shrimp taste delicious in everything from weekday dinners to restaurant-worthy entrées. It just depends whether you want a rich, omega-3-packed boost from salmon or sweet brininess punctuating other flavors from shrimp!
Sustainability and Farming
Wild Caught vs Farm Raised
When it comes to sustainability, there are significant differences between wild caught and farm raised salmon and shrimp. Wild caught seafood is generally seen as more sustainable since it relies on existing fish populations without additional environmental impacts from aquaculture operations.
However, there are some caveats.
Wild salmon stocks have declined dramatically over the past few decades due to overfishing, habitat loss from dams, pollution, and climate change. Some wild salmon populations in the Pacific Northwest are even listed as threatened or endangered under the Endangered Species Act.
However, Alaska’s wild salmon fisheries are well-managed and most stocks remain healthy. Alaska salmon have earned MSC and FishWise sustainability certifications for their practices.
Wild shrimp populations remain relatively robust in most fisheries. Tropical shrimp trawling can damage seafloor habitats, but US and Canadian coldwater shrimp fisheries use more sustainable trawls and pots. Wild northern shrimp from Canada and Maine have earned MSC’s blue eco-label.
In contrast, farmed salmon and shrimp are raised in contained aquaculture operations. When properly sited and responsibly managed, these farms can take pressure off wild stocks. However, aquaculture also carries environmental costs from habitat conversion, pollution, escapes, and the wild fish used for feed.
Environmental Impacts
Salmon farms are associated with several environmental issues:
- Waste and uneaten feed impact water and seabed quality
- Chemicals, antibiotics, and pesticides can pollute surrounding waters
- Farmed salmon escapes interbreed with wild stocks, altering genetics
- Farmed salmon require wild-caught fish for feed
However, technologies and regulations have improved farm practices. Waste is now collected, nets are stronger to prevent escapes, and feeds include more sustainable ingredients like soy and algae.
Shrimp aquaculture faces similar challenges, plus the destruction of coastal mangroves to build farms. But land-based systems with waste treatment have lower impacts. Per ASC standards, farms must avoid sensitive habitats like mangroves.
Certifications
Seafood eco-labels certify fisheries and farms for sustainable practices. Here are some of the major certifications:
| Certification | Species |
| Marine Stewardship Council (MSC) | Wild-caught seafood like salmon, shrimp |
| Aquaculture Stewardship Council (ASC) | Farmed salmon, shrimp, and other species |
| Alaska Seafood Marketing Institute (ASMI) | Wild Alaska salmon |
| Monterey Bay Aquarium Seafood Watch | Wild and farmed seafood |
When shopping sustainably, look for products with these logos. Also check for country of origin – US and Canadian fisheries tend to be better managed. Ultimately, balancing wild caught and responsibly farmed seafood is key for long-term sustainability.
Cost and Availability
When it comes to cost and availability, salmon and shrimp can differ quite a bit. Here’s an overview of some of the key differences:
Cost
In general, wild-caught salmon tends to be more expensive than farm-raised salmon or shrimp. According to seafood stats from 2021, wild salmon cost an average of $14.35 per pound compared to $7.28 per pound for farmed salmon. Shrimp clocked in even lower at $4.29 per pound on average.
There are a few reasons for this:
- Wild salmon is much more limited in supply than farmed salmon or shrimp. Only some species like sockeye and king salmon cannot be easily farm-raised.
- It takes longer to raise salmon to harvest size compared to shrimp. Salmon have a 2-3 year life cycle compared to 3-6 months for shrimp.
- Shrimp can be densely packed into farm ponds, resulting in very high yield. Salmon farms are much more sparse.
Of course, prices can fluctuate throughout the year and depend heavily on factors like species, origin, seasonality, and market demand. But overall, shrimp supplies are more stable and economical year-round.
Availability
When it comes to availability in stores and markets, farmed shrimp dominates over wild salmon. In fact, over 90% of shrimp sold in the US is imported farm-raised shrimp. The top exporting countries are India, Indonesia, Ecuador, Vietnam, and Thailand.
Salmon availability relies much more heavily on geography and season:
- Wild salmon is mostly caught in the Pacific Northwest and Alaska from late spring through fall.
- Farmed salmon is harvested year-round but mainly comes from Chile, Canada, Norway, and the Faroe Islands.
In the US, September is National Seafood Month when wild salmon availability peaks. Outside of salmon season, farmed Atlantic salmon fills the gap in grocery stores so fresh salmon stays stocked year-round. Canned salmon also helps balance seasonal gluts.
For shrimp, freezing technology allows the shellfish to be harvested year-round in warm tropical climates and exported globally to meet the huge market demand. The US imports over a billion pounds every year!
The Winner?
Based on cost and availability, shrimp is the clear winner for being an affordable protein that’s available fresh or frozen year-round. Salmon remains a premium, highly desirable fish that commands higher prices due to seasonal supply limitations in stores and restaurants.
Conclusion
In the end, both salmon and shrimp can be great additions to a healthy diet and provide delicious flavor to meals. Salmon offers more omega-3s while shrimp provides more minerals like selenium. Choose wild caught and sustainably farmed seafood when possible.
The differences in nutrition, texture, farming practices and cost may steer you towards one or the other for your specific needs and preferences.
