Costco Salmon - (Which to Pick, Tips, Recipes) Wild Sockeye vs Fresh Atlantic


Salmon at Costco

What Salmon does Costco Sell?

As you can see Costco carries quite a variety of salmon products. They have everything from canned salmon to salmon burgers, to smoked salmon and of course frozen and fresh salmon filets. 

Costco Wild Sockeye Salmon (Top) - Atlantic Salmon (Bottom)

Everybody likes options, but sometimes this can lead to analysis paralysis. Should you go for frozen or fresh salmon? Farmed or wild? Costco’s sockeye salmon or their less expensive counterpart, the Atlantic Salmon? 

It can be tough to navigate through all of Costco’s salmon products and offerings, but this guide will help pinpoint the best salmon option for you.

Additional Costco Salmon Options

Of course, Costco carries fresh, but they also offer a variety of different salmon options. They have everything from smoked salmon to frozen cedar plank salmon to canned salmon

Costco also offers fresh salmon meals with their basil pesto salmon and their stuffed salmon. 

Should You Buy Fresh or Frozen Salmon?

The first major decision you will have to make in regards to salmon from Costco is if you want fresh salmon or frozen salmon. 

Both have their pros and cons and their place in Costco’s lineup. 

Wild Sockeye Salmon

Costco offers both the fresh and frozen varieties of Atlantic and Wild Sockeye Salmon.

All of Costco's Salmon Has Been Previously Frozen

One thing to note is that Costco’s fresh salmon from the meat and seafood department is flash frozen right after being caught and harvested, and then thawed out before hitting the shelves. 

This is done to kill any worms or parasites that may be in the fish. 


The majority of seafood found in grocery stores and other retailers will be flash frozen during production. 

Salmon that is never frozen is always going to be the highest quality option, but the only way to get true “fresh” salmon is to clean and cook the fish within hours of being caught. This is only realistic for a small handful of grocers across the country.

What is Better, Fresh or Frozen Salmon from Costco?

When deciding between fresh or frozen, many people will automatically assume Fresh Salmon is the correct choice here, but that isn’t always the case. 

Modern freezing technology and knowledge has come a long way and there is significantly less of a difference now between fresh and frozen salmon.

Is Frozen Salmon Actually Fresher than Fresh Salmon?

Some even argue that frozen salmon is fresher than fresh salmon, due to the fact that the fish is frozen almost immediately to “lock in” the freshness. 

When it’s defrosted it may taste closer to a 1 day old fish than the fresh salmon that has been sitting in Costco’s refrigerator or your own for at least a day.

When to Buy Fresh Salmon?

It doesn’t seem like there’s much of a difference between fresh and frozen salmon in terms of quality. 

My own personal decision to go for fresh or frozen salmon is going to be primarily based on the occasion and the necessary portions. 

Wild Sockeye Salmon Filet from Costco

While the quality might be fairly close I still feel most comfortable serving fresh salmon for dinner parties or when we have people over. 

The filet can also be portioned out appropriately per guest and it does provide a higher quality feel.

Why Buy Costco's Frozen Salmon?

If I’m looking for easy pre-portioned salmon filets that I can quickly pull out for a weeknight dinner, then the frozen salmon options will be the pick. 

Seafood in general defrosts rather quickly and the quality may even match or exceed that of the fresh salmon.

What Do the Experts Think?

Most fisherman and seafood connoisseurs will also tell you that fresh vs frozen is just one characteristic they look for when picking salmon. The better determination of quality salmon is if it is farmed or wild caught (preferred).

Costco Salmon Comparison, Ratings, and review

The big difference in quality between Costco’s salmon products is going to be whether the fish is farmed or wild caught. And in this case, the answer is pretty clear that Costco’s Wild Caught Sockeye Salmon is going to be the all around superior option. 

The sockeye salmon at Costco checks off all the boxes by bringing the value, taste, presentation, health benefits, and sustainability.

Costco Wild Sockeye Salmon Rating


Product Name: Kirkland Signature Wild CaughtSockeye Salmon

Product Description: Previously frozen Wild Caught Sockeye salmon found in the Meat & Seafood Department
Price Per Pound: $12.99


The wild sockeye salmon from Costco is amazing. It’s a super nutritious food that tastes great and can impress a crowd.

This wild salmon is sustainably fished and well worth the price.

  • Value - 8/10
  • Convenience - 8/10
  • Taste - 9/10
  • Nutrition - 10/10
  • CFDB Score - 7/10


  • Great salmon Flavor
  • Skin-On
  • Fantastic nutritional profile
  • Sustainable


  • More expensive than other salmon options

Costco Atlantic Salmon Rating


Product Name: Kirkland Signature Atlantic Salmon

Product Description: Previously frozen farmed Atlantic Salmon from the Meat & Seafood Department
Price Per Pound: $9.99


Costco’s Atlantic salmon is the least expensive salmon option at Costco and quite the deal.

The fish is farm-raised but super versatile. I love to air fry the salmon fillets or even eat the fish as sashimi!

  • Value - 7/10
  • Convenience - 8/10
  • Taste - 8/10
  • Nutrition - 9/10
  • CFDB Score - 5/10


  • Fair value
  • Great nutritional profile
  • Light salmon flavor – great for seasonings
  • Can be eaten raw (some risks involved – explained in sushi/sashimi section below)


  • Farm-raised
  • Artificially colored


While both fish are salmon, they have wildly different flavor profiles.

Atlantic Salmon has a Mild Salmon Flavor Profile

Atlantic salmon, which is the most common type of salmon in the grocery stores, has a more mild, oily, and fatty flavor profile. 


If you look carefully, there is a leftover pin bone in this salmon

Wild Caught Sockeye Salmon has the Classic Salmon Taste

Sockeye salmon is known for its rich and complex flavor. Sockeye in general is a smaller salmon and the filets are thinner but firmer in texture. The Sockeye Salmon at Costco also comes with the skin on, which is absolutely delicious when cooked. 

Due to being a wild fish, the traditional salmon flavor that many people know is very present.

Salmon Color

While not as important as taste, we do indeed eat with our eyes. 

Costco’s Atlantic Salmon is going to have that traditional orange or “salmon” pink while Costco’s wild caught Sockeye Salmon is going to have that deep red color that looks absolutely beautiful.


Why is Wild Sockeye Salmon Dark Red?

The difference in color is attributed to their diet as salmon are what they eat. Wild Sockeye salmon feast on shrimp and krill which contain carotenoids that create that dark red flesh. 

Atlantic Salmon is Synthetically Dyed.

Atlantic salmon on the other hand, feed on fish pellets which don’t contain the naturally occurring carotenoids that are found in wildlife.

Instead their flesh is naturally a gray or beige color. In order to make the salmon more closely resemble wild salmon, fish farmers will add synthetic dye to the fish pellets. This gives the Atlantic salmon their orange hue.

Costco Salmon Sustainability

Wild Sockeye Salmon is Sustainable


When it comes to sustainability, the sockeye salmon is the clear cut winner. According to Monterey Bay Aquarium’s Seafood Watch, Sockeye Salmon is a certified buy

The Sockeye Salmon is wild-caught using fishing gear such as Gillnets, Beach Seines, and Stow Nets.

Avoid Atlantic Salmon


On the other hand, Costco’s Atlantic Salmon from Chile appears to be an “avoid”. Seafood Watch states that Atlantic Salmon is treated with a high amount of antimicrobials and pesticides. 

The potential development of antimicrobial resistance is a high concern and they suggest purchasing alternative salmon products. 

Salmon Nutritional Benefits

Salmon as a whole is considered a great protein to eat that contains a large number of healthy fats, vitamins, and nutrients. 

There are some slight differences between Atlantic Salmon and Sockeye salmon in terms of nutritional profile, such as Atlantic Salmon containing more calories and more fat. 

Regardless both salmon options at Costco are going to be great additions to almost any diet. I go more in depth on the each salmon’s nutritional profile and their health benefits in the nutrition section.

Why I Love Wild Sockeye Salmon from Costco


Sockeye salmon at Costco is only a few dollars more than the farmed Atlantic salmon, and if its in your budget, its worth the splurge. $3 more for a much higher quality fish is worth the premium. 



Wild Sockeye is jam-packed with the unique salmon flavor and goodness. The skin is excellent and adds a “closer to nature” or primal type of feel. 


Nothing beats the dark red color of a wild sockeye salmon. The color screams natural, wild, and fresh which can’t be replicated. 

When I see the sockeye salmon on my plate, I know I’m in for a good meal. 

Health Benefits

Compared to Atlantic Salmon, Sockeye Salmon has less calories, less fat, and more protein. Along with an excellent nutritional profile, Sockeyes provide many health benefits for the brain and heart. 

Cast Iron Skillet (Left) - Air Fryer (Right)


Fish are a limited resource, and I’m going to do my best to often go with the sustainable option if available. Monterrey Bay Aquarium’s seafood watch considers Wild Caught Sockeye Salmon to be a certified buy. 

Farmed Atlantic Salmon vs Wild Caught Sockeye Salmon Summary

Costco - Atlantic Salmon vs Sockeye Salmon

Atlantic SalmonSockeye Salmon
Costco Salmon Price~$20~$22
Average Package Weight at Costco2 Pounds1.75 Pounds
Price Per Pound (05/22)$9.99$12.99
ColorArtificially Colored OrangeNatural Deep Dark Red Color
TasteFatty tasty with mild salmon flavor. Rich and complex classic salmon flavor.
Avoid Certified Buy
Sold Skin-OnNoYes
Health BenefitsBoth are a great sources of protein and omega 3 fatty acids.
Salmon contains a large number of minerals, vitamins, and nutrients.

Costco Salmon Prices - Cost Comparison

With a significant difference in quality between the salmon options there is also going to be differences in price. Here are Costco’s salmon prices as of 5/1/2022


How much is Salmon at Costco?

Costco’s Atlantic salmon goes for roughly $10 a pound and both Kirkland Signature fresh and frozen sockeye salmon costs about $13 per pound. 

There really isn’t a big difference between the fresh and frozen price and the decision between fresh and frozen salmon should depend on the occasion and the desired preparation and portion sizes. 


The Atlantic salmon price does fluctuate. Normally Atlantic salmon is available for $8.99 at my local warehouse, but on the day I purchased this, it was $9.99 a pound. 

A week later the price was the lowest I’ve seen in a while at $7.99. 

Costco vs The Competition

Compared to other grocery stores, Costco offers a very competitive price for both their Atlantic Salmon and Sockeye Salmon. 

Safeway sells their fresh Atlantic Salmon for $10.99 and their fresh Wild Sockeye Salmon for $17.99. Costco comes out ahead in price for both options and I would also bet that Costco’s salmon is of higher quality as well.

Sprouts, which is a notch above Costco in price and sometimes in quality as well, sells their Atlantic Salmon for $11.99/pound. They sell their wild caught sockeye salmon for $14.99/pound. Both of their fresh salmon options are $2 more than Costco’s per pound price.

Can you eat Costco Salmon Raw or as Sushi/Sashimi?

Yes, you can eat Costco salmon raw but there are certain risks that you must be aware of and certain precautions must be taken. 

If you do want to take the risk, only do so with Costco’s Atlantic Salmon and not their Wild caught Sockeye Salmon. 


Costco's Official Stance on Eating Their Salmon Raw.

If you were to ask any Costco employee if you can eat the salmon as sashimi, they will tell you cannot and that you must cook the salmon to 145°F.  Their facial expression or winking eye may tell you something else, but the words will be no. 

Costco Food Database on Eating Costco Salmon Raw

Just like Costco’s stance, there are certain health risks involved with eating raw sushi, and the official stance of is that you cannot eat Costco salmon or tuna raw without taking on additional risk. 

It is up to you and your personal risk tolerance, so eat at your own risk.


But please enjoy this photo of me eating some raw Costco Salmon.

Is Costco Salmon Sushi Grade or Sashimi Grade?

Sushi grade or sashimi grade fish is marketing term and not an actual level of standard. The term sushi grade does not come from a governing body but instead will be labeled as such at the seller’s discretion. 

The seller can label any fish they judge to be worthy as sushi-grade, but there is no official designation or qualification.

What are the Risk of Eating Raw Salmon?

The main concern with eating Costco salmon or any salmon raw is going to be parasites. Salmon can carry a variety of parasites or tapeworms that can be detrimental to your health. 

Salmon and most other fish are flash frozen during production, but this doesn’t meet FDA guidelines for parasite destruction. Again, eat at your own risk. 

Minimizing Risk when Eating Raw Costco Salmon

In order to minimize risk when eating raw salmon, you should avoid any wild caught salmon (Sockeye Salmon at Costco) and stick to farmed salmon (Costco’s Atlantic Salmon). 

Wild caught salmon is a far greater risk for parasites compared to farmed salmon which is fed a controlled diet.


Additionally, if you do decide to eat Costco’s salmon raw, then make sure to keep the fish cold at all times, use clean utensils to prepare the fish, and always do a smell check as well as a visual check for worms. 

For extra precaution, cut the salmon slices thinly to increase the chances of discovering any parasites or worms.

Salmon Poke Bowl

Sashimi is always delicious, but sometimes I crave a poke bowl. Costco does sell tuna poke, but a DIY $2.50 bowl of simple salmon poke is hard to pass up.


I kept this salmon poke bowl on the simpler side, but you can easily spruce it up with some green onions, vegetables, seaweed, and aioli or dressing. 

Kirkland Signature Salmon Cooking Instructions

Cooking Instructions

Costco recommends cooking salmon until its internal temperature reaches 145°F. This is the safest approach to cooking salmon that will kill all bacteria that may be in the fish. 


The official recommendation from both Costco and the FDA to cook until 145°F does potentially lead to dry salmon. 

Anybody who’s had dry salmon will know it becomes more of a chore to eat than a treat.


Pro Tip: Sockeye salmon is thinner than Atlantic salmon and generally requires less of a cook time. Be certain your recipe is for sockeye salmon and if that is what you are cooking or adjust cooking times appropriately.

Salmon Cooking Temperatures

Cook’s Illustrated states for Atlantic Salmon that 125°F is the preferred internal temperature. This salmon will be firm and silky. 

They also recommend a temperature of 120°F for wild sockeye salmon. Sockeye salmon is leaner and is more prone to becoming dry. 

Air Fryer Salmon believes that salmon cooked to 135°F is the optimal temperature. The salmon will be cooked to medium which will retain its moisture and still be safe to eat.

Salmon Cooking Temperature Chart

Rare SalmonAnything Less than 120°F
Medium Rare 125°F to 130°F
Medium135°F to 140°F (Optimal)
Well Done145°F+ (FDA and Costco recommended by dry and overdone)

How to Cook Salmon

Luckily, salmon is a super versatile food that can be cooked using almost any cooking method out there. It can even be cooked in a dishwasher! (Don’t try it at home, or do and let me know in the comments how it turned out.)

Cast Iron Sockeye and Atlantic Salmon

Salmon can be baked, sous vide, pan-fried, grilled, broiled, air fried, sous vided, poached, and roasted. 

Some of my favorite recipes are Cast Iron Skillet SalmonOven Baked Salmon, and Air Fried Salmon.

Costco Salmon Nutritional Information

Costco doesn’t have the nutritional information posted for their meat and seafood items, so I’m going to be use information from for both the Atlantic and Sockeye Salmon.

 Serving SizeCaloriesFatProteinCarbohydrates
Atlantic Salmon7 Ounces (200 grams)41626 grams40 grams0 grams
Wild Sockeye Salmon7 Ounces (200 grams)30514.5 grams44 grams0 grams

As you can see, salmon is a great source of fat and protein. The sockeye salmon has few calories per serving and is a bit leaner. On a macronutrient level, the wild sockeye salmon from Costco is the superior option.  

Salmon Health Benefits

Salmon is amazing as it’s a great tasting fish as well as a jam packed with healthy minerals,vitamins, and nutrients. Here are some of the top health benefits of Salmon.

Rich in Omega 3 Fatty Acids

Salmon is a great source of omega 3 fatty acids which provides health benefits such as improving cognitive function, managing rheumatoid arthritis, and relieving symptoms of dry eye disease. 

Omega 3 Fatty Acids are so beneficial to your health that Costco even sells a wide variety of 
fish oil pills that help supplement omega 3 intake. Some of their top rated fish oil pills are made with Wild Caught Alaskan Salmon.


Excellent Vitamin B Complex Source

Salmon is an excellent source of the Vitamin B Group including B3, B5, B6, B7, B9 and B12. Vitamin B is great at repairing DNA and reducing inflammation. 

Salmon contains an abundance of Vitamin B3 which is great for lowering cholesterol levels as well as Vitamin B6 which improves brain health. Salmon is also rich in B12 which is important for the functioning of the nervous system, brain, and metabolic functions.

Salmon and Selenium

Salmon also contains a considerable amount of selenium which is an essential trace mineral that improves brain health and function as well as protects the thyroid gland. 


Benefits of eating Salmon Skin

The only salmon that Costco sells with skin-on is going to be their wild caught sockeye salmon. Not only is salmon skin extremely tasty, there are also some great health benefits.

Salmon skin is a great source of Omega 3 fatty acids as well as can help protect the heart, brain, and even your skin. 

If you are interested in learning some more benefits of salmon, check out this link here.

Final Thoughts

Salmon is one of those foods that almost everyone can benefit from eating more of. Whether you enjoy the strong salmon flavor of a Sockeye Salmon or want to avoid the fishiness and prefer the Atlantic Salmon, Costco has you covered. 

Salmon is extremely versatile and easy to cook or even not to cook. Costco’s salmon is top quality, more than fairly priced, and gets the Costco Food Database seal of approval.

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