Have you ever stared at a beautifully arranged plate of sushi or sashimi and wondered, Is it really safe to eat raw salmon? Maybe you’ve considered making a poke bowl at home but hesitated because you’re unsure if store-bought salmon is safe to eat raw. Or perhaps you’ve heard horror stories about parasites and foodborne illnesses, making you second-guess that delicious-looking piece of fresh salmon.

You’re not alone. Many people love the idea of enjoying raw salmon but fear the risks. The good news? You can eat salmon raw, but only if you do it the right way. There’s a fine line between a delicious, nutrient-packed meal and a food safety disaster.

Let’s break it down—what makes raw salmon safe, what dangers you should watch out for, and how you can prepare it like a pro without worrying about nasty surprises.

The Truth About Eating Raw Salmon—Is It Really Safe?

The idea of eating raw fish may trigger some alarm bells. After all, humans have spent thousands of years cooking food to kill bacteria and parasites. So why do millions of people around the world eat raw salmon without issues?

The secret lies in how the salmon is handled, stored, and prepared. When done correctly, raw salmon is perfectly safe to eat. But if you cut corners—buying the wrong kind of fish, skipping freezing steps, or storing it incorrectly—you could be setting yourself up for a nasty foodborne illness.

Here’s what you need to consider before diving into that raw salmon dish.

1. Not All Salmon is Safe to Eat Raw

One of the biggest mistakes people make is assuming that any fresh salmon is safe to eat raw. This is not true.

Wild-caught salmon often carries parasites that naturally exist in the fish’s flesh. If these parasites are not killed, they can enter your body and cause severe gastrointestinal distress. Even farmed salmon, while generally lower in parasite risks, needs proper handling to be safe for raw consumption.

The best choice? Sushi-grade salmon or sashimi-grade salmon. These labels mean the fish has been frozen at ultra-low temperatures to kill parasites before being sold for raw consumption.

2. Freezing Kills Parasites—But Only If Done Right

Ever wonder how top sushi restaurants serve raw fish safely? They rely on freezing techniques approved by the FDA to kill harmful parasites.

According to food safety guidelines, salmon must be frozen at one of these temperatures to eliminate parasites:

• -4°F (-20°C) for at least 7 days
• -31°F (-35°C) for at least 15 hours (flash freezing)

If your salmon hasn’t gone through this process, eating it raw is a gamble. Many grocery store salmon fillets are fresh but not previously frozen, making them unsafe for raw consumption.

3. Freshness is Everything

Think about milk. Would you drink it a week past its expiration date? Probably not. The same applies to raw fish.

Fresh salmon should have:

• A bright, vibrant orange or pink hue (not dull or grayish)
• A firm texture that springs back when touched (not mushy)
• A mild ocean-like smell (not overly fishy or sour)

If your salmon looks or smells off, do not eat it raw. Proper storage is crucial—keep it refrigerated at or below 40°F (4°C) and consume it within 24 hours of purchase for the best safety and quality.

Why Eat Raw Salmon? The Surprising Health Benefits

Beyond its rich, buttery taste, raw salmon is a powerhouse of nutrition. Many of its nutrients are preserved in their most potent form when eaten raw, as opposed to cooking, which can break down delicate vitamins and fats.

Here’s what makes raw salmon such a superfood:

1. Omega-3 Fatty Acids for Brain and Heart Health

Raw salmon is loaded with omega-3 fatty acids, which help reduce inflammation, improve brain function, and support heart health. Studies show that diets high in omega-3s can lower the risk of heart disease by up to 30%.

2. High-Quality Protein for Muscle Growth

Each serving of raw salmon contains around 20-25 grams of protein, making it an excellent source for muscle repair, energy, and overall body function.

3. Rich in Vitamin B12 for Energy and Brain Function

Vitamin B12 is essential for nerve function and red blood cell production. Deficiency in B12 can cause fatigue, memory loss, and even depression. Raw salmon delivers more B12 than most meats and dairy products.

4. Packed with Selenium for a Strong Immune System

This powerful antioxidant helps fight cell damage, supports thyroid function, and enhances immune defenses.

How to Prepare Raw Salmon at Home Safely

If you want to enjoy raw salmon at home without the risks, follow these critical steps.

1. Buy the Right Salmon

Look for sushi-grade or sashimi-grade salmon from a reputable fish market. If you’re unsure, ask the fishmonger directly if the salmon is safe to eat raw.

2. Freeze It Before Eating

Even sushi-grade salmon should be frozen before consumption to kill any potential parasites. Stick to the FDA guidelines for safe freezing temperatures and durations.

3. Thaw It Properly

Never thaw salmon at room temperature. Instead, let it defrost slowly in the fridge for several hours or overnight.

4. Use a Clean Cutting Board and Knife

Cross-contamination is one of the biggest risks with raw fish. Use a dedicated cutting board and a sharp knife just for seafood.

5. Slice It Properly

For sashimi, use a very sharp knife and slice against the grain in clean, even cuts.

6. Serve It Cold

Raw salmon should always be served chilled to maintain freshness and prevent bacterial growth.

Potential Risks of Eating Raw Salmon

Despite its benefits, raw salmon comes with risks if not handled correctly. Here’s what you should watch out for:

• Parasites – Anisakis worms and tapeworms can be present in wild salmon if not frozen properly.
• Bacteria – Salmonella and Listeria can contaminate raw fish and cause foodborne illnesses.
• Food Poisoning – If the fish is not stored or prepared correctly, you may experience nausea, diarrhea, and vomiting.
• Allergic Reactions – Some people may have allergies to raw fish proteins, even if they tolerate cooked salmon.

By following food safety guidelines, you can greatly reduce these risks.

Final Thoughts: Should You Eat Salmon Raw?

Yes, you can eat salmon raw—but only if you do it safely. The key is knowing how to choose, store, and prepare the fish properly.

If you’re at a trusted sushi restaurant or buying from a high-quality seafood market, raw salmon can be an incredibly healthy and delicious choice. But if you’re unsure about the source, don’t take the risk.

So, would you try making raw salmon at home? Or does the thought still make you hesitate? Now that you know the facts, you can make an informed decision—because when it comes to raw fish, knowledge is your best defense.