Great canned fish alternatives to tuna include sardines, mackerel, salmon, and herring (kippers), offering similar protein, omega-3s, and nutrients, often with lower mercury, and great for salads, sandwiches, or on crackers. Mackerel and yellowtail offer a texture closer to tuna, while sardines are packed with omega-3s and calcium, and salmon provides Vitamin D.
2 Canned sardines: Sustainable and full of healthy omega-3 fatty acids, sardines are one of the few fish we can and should be eating regularly. : Canned salmon is lower in mercury than canned tuna and can be mixed into burgers, croquettes, pasta and quiche. → Recipe ideas: What Can I Make With Canned Salmon?
Sardines should be at the top of your list of alternatives for tuna for protein. Sardines are higher in omega-3 fatty acids than tuna and are similar nutritionally without the high risk of mercury. Sardines are loaded with essential vitamins and minerals, such as calcium, iron, potassium and vitamin B.
1. Salmon. Salmon is a flavorful fish that is full of omega-3 fatty acids, which help keep your heart healthy and support brain function. It can be a great substitute for tuna because it has a meaty texture that holds up well in sandwiches, salads, and sushi rolls.
The 13 Healthiest Tinned Fish, Packed With Protein and Omega-3s
Pre-cooked pasta in sauce is one of the unhealthiest canned foods. While they might be tasty meals, the reason they have that addictive flavour is due to high levels of sugar and salt. For example, a can of Heinz Alphaghetti contains 1,490 mg of sodium and 18 g of sugar.
The unhealthiest fish to eat are typically large, predatory species high in mercury like shark, swordfish, king mackerel, and imported tilefish, plus bluefin tuna, which are dangerous for brain/nerve health, especially for pregnant women and children; also, farmed salmon and some imported tilapia/catfish raise concerns for contaminants and antibiotics, while orange roughy and Atlantic cod are often cited for high mercury and overfishing/sustainability issues.
5 tinned fish that are worth adding to your diet
Whether or not you choose to eat tuna daily as part of a balanced diet comes down to one thing – personal preference. Unless you are trying for a baby, pregnant, or breastfeeding, there's no reason why tinned tuna can't become a daily mealtime go-to in your home. As with all diets, though, variety is key.
The Top 10 Healthiest Fish to Eat and Their Benefits
1. Canned Tuna. Canned tuna is a protein powerhouse, boasting over 20 grams of protein per 5-ounce can. It's also a source of omega-3 fatty acids, which support heart health, help reduce inflammation, promote joint health and more.
Mackerel has a milder taste than the more robustly flavored sardines, and can be used as a substitute for tinned tuna in many recipes. The punchier sardines can be enjoyed on their own with just crackers and pickles, or as part of a micro charcuterie board, but they can also be incorporated into various dishes.
Tilapia, grouper, cod, halibut. All very mild and not a strong fishy taste. Snapper over grouper any day!
Tuna tops the list with 26.8 grams of protein per 100 grams, and as much as 91.9 % of the total energy value in tuna comes from protein.
You can get boneless sardines & kipper snacks (herring), I discovered mackerel while out for sushi and have seen it at the store in a can. I don't like dealing with the bones in canned salmon either but if I was in your situation taking the time to remove the bones sounds like the best option.
Tuna is a great food for those on a weight loss journey, thanks to its high protein content, nutrient profile, and overall health benefits. To reap these benefits, enjoy the delicious fish as part of a balanced diet, be mindful of portion sizes, and choose lower-mercury varieties.
The healthiest canned tuna is typically chunk light skipjack packed in water, due to lower mercury levels and fewer calories than albacore, but for maximum omega-3s, opt for pole-and-line caught albacore (in moderation due to mercury). Look for "no salt added" for sodium control, sustainable sourcing (pole-and-line/FAD-free), and brands that test for mercury (like Safe Catch or Wild Planet https://www.asweetpea).
Omega 3s
These are the good fats that keep your heart happy and healthy. Tuna is brimming with two types of omega-3 fatty acids, DHA and EPA, which have been linked to reduced inflammation, improved brain function, and a lowered risk of heart disease.
Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines) Nuts and seeds (such as flaxseed, chia seeds, and walnuts) Plant oils (such as flaxseed oil, soybean oil, and canola oil)
Sardines. Sardines are a favorite among dietitians for many reasons: They are high in protein, nutrient-dense and low in mercury. In fact, sardines came in as the healthiest fish, according to registered dietitian and TODAY.com contributor Samantha Cassetty.
Canned sardines are often a healthier choice than canned tuna, the experts note. While both are high in protein, sardines are more nutrient-dense. Sardines have a higher combined omega-3 (DHA and EPA) content than tuna fish, says Largeman-Roth. Sardines are also lower in mercury than tuna.
Being animal food products, sardines and mackerels are both rich in protein. However, sardine is slightly higher in protein than mackerel. Fish are considered white meat and are a great source of essential amino acids.
There are definitely concerns when it comes to seafood imported from China. Historically, they have been higher in unapproved anti-fungal medication used to keep fish alive in less than ideal conditions.
The Dietary Guidelines for Americans states that to consume those higher amounts, children should only be fed fish from the “Best Choices” list that are even lower in mercury – these fish are anchovies, Atlantic mackerel, catfish, clams, crab, crawfish, flounder, haddock, mullet, oysters, plaice, pollock, salmon, ...
as unclean (verse 27). He tells us that salt- and freshwater fish with fins and scales may be eaten (verses 9-12), but water creatures without those characteristics (catfish, lobsters, oysters, shrimp, crabs, clams, mussels, squid, frogs, octopi, etc.) should not be eaten.