Does all seafood have a lot of sodium? The surprising truth about fish vs. shellfish

While many people believe all seafood is high in salt, fresh finfish like salmon and cod are naturally very low in sodium, often containing less than 100 milligrams per serving. This debunks the myth that does all seafood have a lot of sodium, as the reality is far more nuanced, with processing and type playing major roles.

Quick Summary

The sodium level in seafood depends on the type and how it's prepared. Fresh, unprocessed fish is low in sodium, whereas shellfish is naturally higher. Processed seafood like canned, smoked, or brined products contain much more added salt.

Key Points

• Fresh Fish is Low in Sodium: Unprocessed finfish like salmon, cod, and halibut contain minimal sodium, often under 100 mg per serving.

• Shellfish is Naturally Higher: Species like shrimp and clams have higher natural sodium levels due to their saltwater environment, but are still a healthy option if unprocessed.

• Processing Adds Significant Sodium: Canned, smoked, and brined seafood products often contain a large amount of added salt for preservation and flavor.

• Check Labels and Preparation: Always read nutrition labels on frozen and canned seafood and be aware of salty sauces and glazes used in restaurants.

• Rinsing Reduces Sodium: For canned seafood like tuna, rinsing the product can help decrease the sodium content.

• Control Sodium by Cooking at Home: The best way to manage sodium intake is by cooking fresh seafood at home using herbs, spices, and other salt-free flavorings.

The Surprising Truth About Sodium in Seafood

The notion that all seafood is high in sodium is a common misconception that often deters people from enjoying these nutrient-dense foods. In reality, the amount of sodium found in seafood varies dramatically depending on two key factors: whether it's fresh or processed and whether it is a finfish or a type of shellfish. Understanding this distinction is crucial for managing your sodium intake without missing out on the well-documented health benefits of eating seafood.

How Sodium Levels Vary Naturally

Naturally occurring sodium is present in all types of seafood due to their marine or aquatic environment. However, finfish and shellfish have different physiological mechanisms for regulating salt and osmosis, resulting in different intrinsic sodium levels.

• Finfish: Most fresh, unprocessed fish, whether from freshwater or saltwater, have surprisingly low sodium content. Species like salmon, cod, halibut, and tuna contain minimal amounts, with a 3-ounce portion typically falling well under 100 mg of sodium. The average American consumes significantly more than the recommended daily limit of 2,300 mg, so fresh fish is an excellent, low-sodium protein source.
• Shellfish: On the other hand, shellfish naturally contain higher levels of sodium than finfish. Species like clams, mussels, shrimp, and crab draw more sodium from their saltwater habitats, which results in higher inherent levels. However, even their natural sodium content is not inherently prohibitive for a healthy diet, typically remaining below 500 mg per serving if completely unprocessed.

The Impact of Processing and Preparation

While fresh, raw seafood is a low-sodium choice, many commercially available seafood products are processed in a way that significantly increases their sodium levels. This is a critical point to consider, as processed versions can turn a healthy, low-sodium protein into a high-sodium item.

• Canned Seafood: Products like canned tuna, salmon, and clams often contain added salt for preservation and flavor. Rinsing these products can help reduce the sodium content, but opting for "no-salt-added" or low-sodium versions is best for strict dietary management.
• Frozen Seafood: Be wary of frozen seafood, especially shellfish. Items like frozen crab legs or shrimp are often treated with a salty brine to preserve moisture and flavor. This can lead to very high sodium levels, sometimes exceeding 800-1000 mg per serving. Always check the packaging for nutritional information.
• Smoked and Cured Seafood: Smoking and curing processes, used for products like smoked salmon or kippered herring, rely heavily on salt. A 3-ounce portion of smoked salmon, for example, can contain hundreds of milligrams of sodium.
• Imitation Seafood: Surimi-based products, such as imitation crab meat, have high quantities of sodium added during their processing.
• Restaurant Preparation: Eating out often means higher sodium intake. Sauces, marinades, and seasonings used in restaurant dishes can add a surprising amount of salt to your seafood. When ordering, ask for sauces on the side or for your meal to be prepared without added salt.

Comparison of Raw vs. Processed Seafood Sodium

Seafood Type	Preparation	Approximate Sodium (mg/100g)
Atlantic Salmon	Raw	59
Chinook Salmon	Smoked	672
Atlantic Cod	Raw	54
Atlantic Cod	Dried and salted	7027
Shrimp	Raw, not previously frozen	119
Shrimp	Frozen, cooked	947
Blue Crab	Raw	293
Blue Crab	Canned	563
Anchovy	Raw	104
Anchovy	Canned in oil, drained	3668
Tuna (Skipjack)	Raw	31
Tuna (Light)	Canned in water	287

How to Enjoy Seafood with Lower Sodium

Incorporating seafood into a low-sodium diet is simple with a few smart strategies.

• Choose Fresh and Unprocessed: Whenever possible, opt for fresh or simply frozen (without added brine) fish. This gives you the most control over the seasoning.
• Season with Herbs and Spices: Flavor your seafood with fresh herbs like dill, parsley, and basil, or use spices like black pepper, garlic powder, and paprika instead of salt.
• Rinse Canned Products: For canned tuna or other seafood, rinsing it under running water can remove some of the excess sodium.
• Utilize Low-Sodium Substitutions: Look for low-sodium soy sauce or other reduced-sodium condiments. If you enjoy smoked seafood, consume it in moderation.
• Cook at Home: Preparing your own seafood dishes allows you to control every ingredient. Try grilling, baking, or poaching your fish for a flavorful, low-sodium meal.
• Be Mindful of Imitation Products: Check the labels on surimi and other imitation products, as they can be surprisingly high in sodium.

Conclusion

In summary, the broad generalization that does all seafood have a lot of sodium is a myth. The reality is that fresh fish is an excellent, naturally low-sodium food choice rich in protein and omega-3 fatty acids. The higher sodium levels are predominantly found in processed, canned, or cured seafood, as well as naturally in some shellfish. By being mindful of product labels, opting for fresh ingredients, and using natural seasonings, you can easily enjoy the nutritional benefits of seafood while effectively managing your sodium intake for better overall health.

Low-Sodium Seafood Choices

• Fresh Salmon, Halibut, Tuna, Cod, Trout, Tilapia, Snapper, and other fresh finfish are naturally low in sodium.
• Fresh or frozen shrimp and lobster (without added brine) are good sources of protein with manageable sodium levels.

High-Sodium Seafood Choices (often due to processing)

• Anchovies and other small, oily fish, often packed in salt or brine.
• Smoked and cured fish, including smoked salmon, which contains significantly more sodium than fresh salmon.
• Dried, salted cod, which is heavily processed for preservation.
• Imitation crab and other surimi products, which contain added salt and binders.
• Canned tuna, especially if not labeled as low-sodium.
• Brined or pre-seasoned frozen seafood items.

Understanding Sodium's Role Beyond Saltiness

Sodium is a vital mineral for bodily functions, but excessive intake is linked to health risks like high blood pressure. While salt is the most common source of sodium, processed foods, including many seafood products, contain a significant amount. A balanced approach involves recognizing which seafood is naturally low in sodium and choosing fresh options over heavily processed ones when possible.

Delicious Low-Sodium Seafood Ideas

For those managing sodium intake, preparing fresh seafood at home offers the best control over ingredients and flavor. Consider these options:

• Baked Salmon with Lemon and Dill: A simple and classic preparation that relies on fresh herbs for flavor. Place a salmon fillet on a baking sheet, top with lemon slices and fresh dill, and bake until flaky.
• Grilled Halibut with Garlic and Herbs: Create a low-sodium rub with garlic powder, onion powder, black pepper, and dried herbs. Brush with a little olive oil before grilling.
• Seafood Skewers: Skewer fresh shrimp and scallops with bell peppers and onions. Marinate in a mixture of lemon juice, olive oil, and herbs before grilling.
• Simple Poached Cod: Poaching cod in water or a low-sodium broth with some bay leaves and peppercorns results in a tender, flavorful piece of fish.
• Fish Tacos with Fresh Salsa: Use fresh tilapia or another mild fish, pan-sear it with a salt-free seasoning blend, and top with a fresh salsa made from tomatoes, onions, cilantro, and lime juice.

Conclusion

The belief that all seafood comes with a high sodium price tag is inaccurate. Fresh, unprocessed finfish is consistently a low-sodium choice, making it an excellent option for a heart-healthy diet. The true sodium concern lies with processed products like those that are canned, smoked, brined, or sold as imitation seafood, where salt is added for flavor and preservation. By choosing fresh varieties and being mindful of preparation methods, you can confidently include seafood in your diet without compromising your sodium goals. Educating yourself on the differences between types of seafood and how they are prepared is the most powerful tool for making healthy, informed choices.

For more in-depth nutritional information on a wide variety of seafood, visit the Seafood Health Facts website.

Frequently Asked Questions

Is all seafood salty because it comes from the ocean?

No, this is a common myth. While the ocean is salty, most fish regulate their internal sodium levels and are naturally low in sodium. The salty taste and high sodium content in many seafood products often comes from added salt during processing or cooking.

Which types of seafood are the lowest in sodium?

Fresh, unprocessed finfish are generally the lowest in sodium. Excellent low-sodium choices include salmon, cod, halibut, trout, and tuna.

Why is shellfish generally higher in sodium than finfish?

Shellfish like shrimp, clams, and crab naturally absorb and retain more sodium from their saltwater habitats than finfish, leading to higher intrinsic sodium levels.

How can I reduce the sodium in canned seafood like tuna or salmon?

You can significantly reduce the sodium in canned tuna, salmon, or other seafood by draining the liquid and rinsing the contents thoroughly under cold, running water.

Is smoked salmon a low-sodium food?

No, smoked salmon is generally not a low-sodium food. The smoking and curing process relies on salt, and a 3-ounce serving can contain hundreds of milligrams of sodium.

Do imitation crab and other surimi products have high sodium?

Yes, imitation crab and other surimi products are typically high in sodium. Salt is used as an additive during processing, along with other flavorings and binders, to create the final product.

How can I cook seafood at home to keep the sodium low?

To keep sodium low, cook fresh seafood by grilling, baking, or poaching. Season with herbs, spices, lemon juice, or garlic instead of salt. Avoid high-sodium marinades, glazes, and store-bought sauces.

Are frozen seafood products also high in sodium?

It depends on how they were processed. Some frozen seafood, particularly shellfish, may be frozen in a salty brine, which drastically increases the sodium content. Always read the product label to check for added salt or saline solution.