Healthy & Delicious Alternatives: What Can I Eat Instead of Tuna?

October 5, 2025 •

4 min read

Concerns over mercury levels in tuna, especially for pregnant women and children, have many people looking for alternatives. This guide addresses the common question, "What can I eat instead of tuna?", offering a variety of nutritious and delicious seafood and non-seafood options for your meals.

Quick Summary

This article explores a wide array of healthy and delicious alternatives to tuna, including lower-mercury fish like canned salmon and sardines, other seafood, and plant-based protein sources such as chickpeas, tofu, and lentils. It compares the nutritional benefits of these alternatives to help you make informed choices for sandwiches, salads, and more.

Key Points

Variety is Key: Diversifying your protein sources helps reduce mercury intake, particularly important for vulnerable groups like pregnant women and children.
Canned Salmon is an Excellent Swap: For a low-mercury, high omega-3, and protein-rich alternative, choose canned salmon for salads and sandwiches.
Sardines Offer Major Benefits: Despite their size, sardines are a superfood packed with omega-3s, calcium, and protein, and are very low in mercury.
Chickpeas are the Go-To Plant-Based Option: For a convincing and delicious vegan "tuna" salad, mashed chickpeas provide the perfect texture and flavor base.
Consider Other Protein Sources: Don't overlook non-seafood alternatives like eggs, chicken breast, or cottage cheese for protein variety in your meals.
Seasonings Are Crucial for Flavor: When using plant-based options like chickpeas, utilize seaweed flakes, mustard, and relish to replicate the classic tuna salad taste.

Why Diversify Your Diet Beyond Tuna?

While tuna is a convenient source of protein, especially when canned, it is a larger predatory fish that can contain higher levels of mercury compared to smaller fish. Methylmercury is a neurotoxin that can accumulate in the body over time and is particularly concerning for pregnant women, breastfeeding mothers, and young children. By incorporating a variety of fish and other protein sources into your diet, you can still enjoy a nutritious meal while minimizing your exposure to mercury.

Healthier Fish and Seafood Alternatives

For those who still enjoy seafood, several alternatives offer similar nutritional benefits to tuna but with significantly lower mercury levels. These are excellent swaps for sandwiches, salads, and pasta dishes.

Canned Salmon: Often considered a superior alternative, canned salmon is rich in heart-healthy omega-3 fatty acids and vitamin D. Some varieties even include soft, edible bones, providing a good source of calcium. Canned salmon flakes beautifully and works perfectly in place of tuna salad.
Sardines: These small, sustainable fish are packed with omega-3s, protein, calcium, and B vitamins. With very low mercury content, they are one of the healthiest fish choices available. Their bold flavor is great smashed on toast or mixed into pasta.
Mackerel: Tinned mackerel is another oily fish rich in omega-3 fatty acids and protein. It has a mild flavor and flaky texture, making it versatile for salads and grain bowls.
Smoked Trout: For a unique flavor, canned smoked trout can be used similarly to canned tuna, mashed with mayonnaise and lemon juice for a tasty spread or flaked over a salad.
Crab: Canned crab is low in calories, high in protein, and rich in vitamin B12 and copper. It can be mixed into pasta or used to make delicious crab cakes.

Plant-Based Powerhouse Options

For those following a vegetarian or vegan diet, or simply looking to increase their plant-based protein intake, several non-seafood options can perfectly mimic the texture and flavor of tuna salad.

Chickpeas (Garbanzo Beans): Mashed chickpeas are the most popular plant-based alternative for making "tuna" salad. The texture of the mashed chickpeas is similar to flaked tuna, and they absorb flavors beautifully. Season with vegan mayonnaise, mustard, celery, and onion for a classic sandwich filling.
Tofu: Firm tofu, crumbled and seasoned, can also serve as a versatile base for mock tuna salad. A touch of black salt can give it a slightly "eggy" or sulfurous flavor that some find reminiscent of fish.
Jackfruit: Canned young jackfruit, which has a flaky, shreddable texture, can be seasoned with a bit of seaweed powder and spices to create a convincing plant-based tuna substitute.
Lentils: Lentils provide a hearty, protein-rich base for salads and sandwich fillings. They offer a different texture from tuna but are a great way to add fiber and nutrients to your meal.

A Table Comparing Popular Tuna Alternatives


Alternative	Protein (per 3 oz)	Mercury Levels	Omega-3s	Best For...
Canned Light Tuna	~22g	Moderate (lower than Albacore)	Moderate	Sandwiches, salads, quick meals
Canned Salmon	~22g	Very Low	High	Salads, patties, sandwiches
Sardines (Canned)	~22g	Very Low	Very High	Toast, pasta, salads
Mackerel (Canned)	~17g	Low	High	Salads, grain bowls
Chickpeas (Mashed)	~7g	None	None (add flax/chia for omega-3)	Vegan "tuna" salad, sandwiches

Versatile Protein Sources Beyond Seafood

For those seeking a departure from fish altogether, these high-protein options are excellent staples that can be used in a variety of dishes.

Hard-Boiled Eggs: A classic alternative for salads and sandwiches, egg salad offers a familiar creamy texture and is a complete protein source.
Shredded Chicken Breast: Cooked and shredded chicken breast can be used in place of tuna in salads or sandwiches for a lean protein option.
Cottage Cheese: This dairy product can be a cheap and convenient source of protein. It can be mixed with seasonings for a savory dish or added to fruit for a sweet meal.
Greek Yogurt: Plain Greek yogurt is a creamy, protein-packed base that works well in place of mayonnaise in dressings or mixes. Just like cottage cheese, it is very versatile.
Avocado: A creamy, nutrient-dense base for salads, avocado adds healthy fats and a satisfying texture. It can be mashed with spices and paired with other vegetables.

How to Integrate Tuna Alternatives into Your Diet

Adopting these alternatives is simple and can be done in a variety of ways depending on your meal plan and preferences.

Sandwiches and Wraps: Instead of a traditional tuna sandwich, try mashed chickpea salad, canned salmon salad, or egg salad with a hint of mustard.
Salads: Flake canned salmon or mackerel over a bed of greens for a boost of omega-3s. A chickpea or lentil salad can also be a filling and fiber-rich meal.
Pasta and Grain Bowls: Mix in flaked smoked trout, sardines, or chickpeas with your favorite pasta and vegetables.
Patties and Croquettes: Use canned salmon or mackerel to make delicious, pan-fried patties.

Conclusion

While tuna has long been a convenient and popular protein source, the availability of delicious and healthy alternatives makes diversifying your diet easier than ever. From nutrient-rich seafood like salmon and sardines to versatile plant-based options like chickpeas and tofu, there are plenty of satisfying choices to explore. By rotating your protein sources, you can enjoy a wider range of flavors and nutritional benefits, all while managing your intake of mercury.

Learn more about sustainable seafood choices.

Frequently Asked Questions

Yes, excellent canned alternatives with lower mercury levels include salmon, sardines, and mackerel. These are all rich in protein and other essential nutrients like omega-3 fatty acids.

Mashed chickpeas are the most common and effective plant-based substitute for tuna salad. The texture of mashed chickpeas is similar to flaked tuna, and they readily absorb seasonings.

For a plant-based alternative, you can add a small amount of crumbled nori (seaweed) to your mashed chickpeas or tofu. Other seasonings like black salt, capers, or dill can also add a briny, savory quality.

Yes, shredded chicken breast is an excellent lean protein alternative for sandwiches and salads. For a similar creamy texture, you can mix it with mayonnaise and other seasonings, just as you would with tuna.

Many nutrition experts consider canned salmon healthier due to its higher omega-3 and vitamin D content, and significantly lower mercury levels, especially in wild-caught varieties.

Cottage cheese and Greek yogurt are both fantastic high-protein dairy options. They can be used as a creamy base for savory dishes or simply enjoyed on their own.

Hard-boiled eggs, plain Greek yogurt, and jerky are convenient, high-protein options that require minimal preparation, similar to canned tuna.