Healthy tuna substitutes include other fish like salmon, mackerel, and sardines (especially for omega-3s), or plant-based options like mashed chickpeas or jackfruit, which mimic the texture and work great in salads with mayo/yogurt, lemon, and veggies, providing protein, healthy fats, and fiber without the mercury concerns.
Tuna: Cooked chicken, shrimp, or salmon can replace tuna. For a vegetarian option, consider roasted vegetables or a plant-based tuna substitute.
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.
The healthiest canned fish are small, oily varieties like sardines, mackerel, anchovies, and herring (SMASH), packed with omega-3s, protein, vitamin D, calcium (especially with bones), and lower mercury, with anchovies and sardines often topping the list for overall nutrition and lower cost; salmon is also excellent but choose smaller species like canned sockeye or chum.
The best all-rounder: Sardines
These are top of the list for healthy tinned fish. These small, sustainable fish are rich in omega-3s, calcium (thanks to the edible bones), vitamin D and protein. They're also low in mercury and big on flavour.
If you want more omega-3 fats for heart health, choose white albacore tuna. It's higher in omega-3 fats than yellowfin or skipjack tuna. If you're cutting back on calories and fat, choose tuna packed in water rather than oil. A 3 oz serving of water-packed light tuna has 73 calories and less than 1 g of fat.
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.
Some tuna cans that say do not drain because they don't add oil, water, fillers, preservatives, and GMO soy broth. Cans that say do not drain contain only tuna or sometimes salmon. They only have natural occurring fish oils and juices and those are rich in omega threes.
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.
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.
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.
Canned tuna is a nutritious, budget-friendly staple packed with protein and omega-3s, but it should be consumed in moderation due to the risk of mercury buildup over time.
Healthy Fish to Eat That Isn't Tuna
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.
Histamine Toxicity (Scombroid Fish Poisoning)
Scombroid fish poisoning, also known as histamine toxicity, occurs when bacteria in improperly stored tuna produce large amounts of histamines. Even people without a tuna allergy can experience symptoms similar to an allergic reaction if they eat contaminated fish.
AKA: false albacore, albacore, little tuna, bonito, Fat Alberts. Description: Little tunny is a tuna-shaped fish that is steel blue on top and silver below with wavy stripes along the posterior portion of the back.
Buy skipjack and yellowfin tunas labeled pole-caught, pole-and-line, troll-caught, or FAD-free from the Atlantic or Pacific. Avoid all bluefin tuna, except if you confirm it's Pacific bluefin tuna from a yellow-rated source (scroll down for more information). Avoid tuna caught in the Indian Ocean.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
These foods include:
The 2-2-2 food rule is a simple guideline for leftover safety: get cooked food into the fridge within 2 hours, eat it within 2 days, or freeze it for up to 2 months to prevent bacteria growth, keeping it out of the temperature "danger zone" (40-140°F or 5-60°C).
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?
However, according to the NHS, which states a healthy, balanced diet should include at least two portions of fish a week, there's nothing there to say you can't eat tuna every day, unless you're trying for a baby, or pregnant.
Safe Catch's Original Elite Wild Tuna. Safe Catch Elite Tuna, simply the lowest mercury tuna of any brand.