Is it healthy to eat raw salmon?

November 11, 2025 •

4 min read

According to the Food and Drug Administration (FDA), salmon is a known source of parasites, which highlights the importance of proper preparation for dishes like sushi and sashimi. So, is it healthy to eat raw salmon? The answer depends heavily on the salmon's quality and handling, as well as an individual's health status.

Quick Summary

Raw salmon can be a nutritious part of a diet, rich in omega-3s, but carries risks like parasites and bacteria. Safety relies on proper freezing, handling, and sourcing sushi-grade fish. Certain high-risk groups should avoid raw consumption.

Key Points

Source Sushi-Grade Salmon: Only consume raw salmon that has been labeled "sushi-grade" and commercially blast-frozen to kill parasites.
Risk of Parasites and Bacteria: Raw salmon may contain harmful helminths, bacteria (Listeria, Salmonella), and viruses that cause foodborne illness.
High-Risk Individuals Should Avoid: Pregnant women, young children, older adults, and those with weakened immune systems should never eat raw or undercooked salmon.
Cooked vs. Raw Safety: Cooking salmon to an internal temperature of 145°F (63°C) completely eliminates the risk of parasites and bacteria.
Maximize Omega-3s: Eating raw salmon helps preserve the maximum amount of beneficial omega-3 fatty acids, which can be slightly reduced by high-heat cooking.
Practice Proper Hygiene: Use separate, sanitized cutting boards and utensils for raw fish to prevent cross-contamination in the kitchen.

The Health Benefits of Raw Salmon

While the risks are often the primary concern, raw salmon offers significant nutritional advantages when sourced and prepared safely. Many of the inherent nutrients in fish can be preserved more effectively when not exposed to high-heat cooking.

Nutrient-Rich Profile

Raw salmon is a powerhouse of essential nutrients that support overall health:

Omega-3 Fatty Acids: Salmon, particularly raw salmon, is rich in omega-3 fatty acids like DHA and EPA, which are vital for heart and brain health, reducing inflammation, and potentially lowering the risk of depression and anxiety. Some evidence suggests that high-heat cooking can slightly reduce the omega-3 content, making raw consumption an optimal choice for maximizing this benefit.
High-Quality Protein: As an excellent source of high-quality protein, salmon supports muscle development and helps you feel full longer.
Vitamins and Minerals: Raw salmon contains various vitamins and minerals, including vitamin A, vitamin D, vitamin B6, vitamin B12, and selenium. Vitamin D is crucial for bone health and proper calcium absorption.

Reduced Exposure to Cooking-Related Contaminants

Eating raw salmon eliminates the formation of certain contaminants that can occur during high-heat cooking. Some studies show that cooking fish can produce heterocyclic amines (HCAs), which are known carcinogens. By consuming salmon raw, you avoid these compounds entirely.

The Significant Risks of Eating Raw Salmon

Despite the benefits, the primary danger of consuming raw salmon is the risk of foodborne illness caused by various pathogens. These risks can be minimized but not entirely eliminated, even with proper handling.

Parasites

One of the most well-documented risks is parasitic infection, particularly from helminths (worm-like parasites) such as tapeworms.

Freezing to Kill Parasites: The FDA has specific guidelines for rendering fish intended for raw consumption safe. This involves freezing the fish to a very low temperature, typically -31°F (-35°C), for a set period. Most home freezers do not reach this temperature, so relying on store-bought "sushi-grade" fish that has been commercially blast-frozen is essential.
Wild vs. Farmed Salmon: While wild salmon is often perceived as healthier, it carries a higher risk of parasites. Farmed salmon, raised on a controlled, parasite-free diet, is often exempt from the FDA's freezing requirements for raw consumption.

Bacteria and Viruses

Raw salmon can harbor harmful bacteria and viruses from its environment or due to improper handling and storage. These pathogens can cause a range of foodborne illnesses.

Common Pathogens: Contaminants can include Salmonella, Shigella, Listeria monocytogenes, and Vibrio. These can lead to symptoms like diarrhea, nausea, fever, and abdominal pain.
Contamination Sources: Seafood can be contaminated by exposure to human waste or simply by being handled improperly at any point in the supply chain, from harvesting to your kitchen.

Environmental Pollutants

Both farmed and wild salmon may contain trace amounts of environmental contaminants like Persistent Organic Pollutants (POPs) and heavy metals. These toxic chemicals can accumulate in the fish's fatty tissue. Cooking has been shown to reduce the levels of many POPs in salmon.

Who Should Avoid Raw Salmon?

Certain individuals are at a significantly higher risk of severe foodborne illness and should avoid all raw or undercooked fish and seafood, including raw salmon. This caution is crucial for protecting vulnerable immune systems.

High-risk groups include:

Pregnant Women: Expectant mothers have a compromised immune system, increasing the risk of listeriosis, which can be particularly dangerous for the fetus. Cooked salmon, however, remains a highly beneficial source of omega-3s.
Young Children and Older Adults: These age groups have weaker or less developed immune systems, making them more susceptible to severe illness from foodborne pathogens.
Individuals with Weakened Immune Systems: Anyone with chronic illnesses like cancer, liver disease, or HIV/AIDS, or those undergoing treatments that suppress the immune system, should avoid raw seafood.

How to Eat Raw Salmon Safely

If you are not in a high-risk group and wish to enjoy raw salmon, following these steps is critical to minimizing your risk.

Comparison of Salmon Preparation Methods


Aspect	Raw Salmon (Sushi-Grade)	Cooked Salmon (145°F/63°C)
Nutrient Absorption	Maximized omega-3 fatty acids and vitamins, as no heat is applied.	Nutrients are still high, but some omega-3s may be slightly reduced.
Risk of Parasites	Very low if properly blast-frozen by commercial vendors.	Eliminated, as heat kills parasites and bacteria.
Risk of Bacteria/Viruses	Lowered by proper handling, but not eliminated.	Eliminated by cooking to the proper temperature.
Taste and Texture	Delicate, buttery, and translucent.	Firm, flaky, and opaque.
Required Sourcing	MUST be professionally blast-frozen and labeled 'sushi-grade'.	Can be sourced from standard grocery store fillets.

Sourcing and Preparation Tips

Buy "Sushi-Grade" Fish: Always purchase salmon specifically labeled as "sushi-grade" or for raw consumption. This indicates it has been commercially frozen to destroy parasites. Regular salmon from the grocery counter is not safe for raw eating.
Proper Storage: Keep raw salmon refrigerated at a cold temperature (below 40°F) until just before serving. Use it the same day you purchase it for raw preparation.
Sanitize Surfaces: Use separate, clean cutting boards and utensils for raw fish to prevent cross-contamination with other foods.
Thaw Correctly: If using previously frozen salmon, thaw it slowly in the refrigerator to maintain texture and quality.

Conclusion: A Balanced Perspective

Ultimately, whether it is healthy to eat raw salmon is a question of balancing nutritional benefits against potential food safety risks. When sourced from a reputable, sushi-grade supplier and handled with impeccable hygiene, the risk of parasite infection is extremely low. However, the risk of bacterial contamination from improper handling always remains a possibility. For most healthy individuals, an occasional meal of properly prepared raw salmon can be a delicious way to enjoy its rich nutrient profile. Yet, cooking is the only way to eliminate the risks completely. Individuals in high-risk categories, such as pregnant women and those with compromised immune systems, must always avoid raw fish. For everyone else, awareness, proper sourcing, and safe handling practices are the keys to enjoying this delicacy responsibly.

Visit Healthline for more detailed information on raw fish safety.

Frequently Asked Questions

No, you should never assume that a standard grocery store fillet is safe for raw consumption. Only salmon explicitly labeled as "sushi-grade," which has been commercially frozen to kill parasites, is considered safe for eating raw.

No, most home freezers do not get cold enough to kill all parasites. The FDA recommends blast-freezing at extremely low temperatures (-31°F or -35°C) for a set duration, a process that is typically only done commercially.

If you eat raw salmon containing a parasite like a tapeworm, you may experience symptoms such as abdominal pain, diarrhea, and weight loss. In some cases, people show no symptoms at all. If you feel a tingling sensation while eating raw fish, it may be a live parasite.

Farmed salmon raised on parasite-free feed is often considered lower risk for parasites than wild salmon. However, it still requires proper handling and sourcing from a reliable vendor prepared for raw consumption to be truly safe.

Symptoms of a foodborne illness from contaminated raw salmon can include nausea, vomiting, diarrhea, abdominal pain, and fever. These can appear as soon as a few hours after consumption.

Wild salmon may have a higher concentration of certain nutrients like omega-3s, but also carries a higher risk of parasites. Farmed salmon is less likely to have parasites but may be exposed to other contaminants like antibiotics. In both cases, commercial freezing is the only reliable method for killing parasites.

It is generally safer to eat raw salmon at a reputable restaurant that specializes in sushi. These establishments use professionally sourced and frozen, high-quality fish and follow strict hygiene protocols, reducing the risk of contamination compared to preparing it at home.