What is a healthy alternative to canned tuna?

December 8, 2025 •

3 min read

According to a 2023 Consumer Reports study, most albacore tuna contained mercury levels high enough to suggest adults limit consumption to no more than two cans per week. For those concerned about mercury or seeking more sustainable options, understanding what is a healthy alternative to canned tuna is essential for making informed dietary choices.

Quick Summary

Explore the best low-mercury and plant-based substitutes for canned tuna, including options rich in omega-3s, protein, and other vital nutrients for healthy eating. Find delicious alternatives like sardines, salmon, and chickpea salad.

Key Points

Sardines and Mackerel Are Excellent Replacements: Both are low in mercury, high in omega-3s, and offer more calcium than tuna due to their edible bones.
Canned Salmon is a Nutritional Boost: It provides even more beneficial omega-3 fatty acids than canned tuna and is an excellent source of protein and calcium.
Chickpeas Offer a Great Plant-Based Option: When mashed and seasoned with ingredients like kelp flakes, chickpeas mimic the texture and flavor of tuna salad for a high-fiber, vegan substitute.
Consider Canned Chicken for a Non-Seafood Swap: A versatile and high-protein alternative, though it is important to be mindful of sodium content.
Flavor-Boosting Ingredients Mimic Seafood Taste: Nori seaweed flakes, kelp granules, and dulse flakes can be added to plant-based options to give them a delicious oceanic flavor.
Lower-Mercury Choices Exist for Fish Lovers: Switching to smaller, lower-on-the-food-chain fish like sardines, mackerel, or even smaller varieties of canned tuna (like skipjack) helps reduce mercury intake while retaining nutritional benefits.

Low-Mercury Fish Alternatives

While canned tuna is a convenient protein source, its potential for high mercury levels has led many to seek healthier alternatives. Fortunately, a variety of fish offer similar nutritional benefits with lower mercury content, primarily due to their smaller size and position on the food chain.

Sardines

Often called the healthiest tinned fish, sardines are a nutritional powerhouse. They are packed with protein, omega-3 fatty acids, calcium (from their edible bones), and vitamin D. Their rich flavor works well in salads, pasta, or mashed on toast. Mashing sardines with a fork, much like tuna, makes them visually and texturally similar for those who may be squeamish.

Mackerel

This meaty, mild-tasting fish is a guilt-free and sustainable substitute for tuna. Canned mackerel, particularly skinless and boneless varieties, can be flaked into a salmon-like consistency for patties or melts. Mackerel is rich in omega-3s, protein, and selenium, which is vital for a healthy immune system and thyroid function.

Canned Salmon

Canned salmon is widely available and offers more omega-3 fatty acids than canned tuna. The canned variety often includes soft, edible bones, boosting its calcium content significantly. It can be easily incorporated into croquettes, salads, and pasta dishes, making it a versatile and budget-friendly choice.

Smoked Trout

Canned smoked trout is an excellent substitute for tuna in sandwiches or salads. It offers a distinct, smoky flavor profile that can elevate simple recipes. Trout is also a great source of vitamin B12 and vitamin D, supporting energy levels and a healthy immune system.

Plant-Based & Vegan Alternatives

For those who follow a vegan or vegetarian diet, or simply want a break from seafood, several plant-based options provide a similar texture and protein boost without any fish at all. With the addition of savory seasonings like nori seaweed flakes, these alternatives can even mimic the oceanic flavor of tuna.

Chickpea Salad

This is one of the most popular and straightforward vegan substitutes for tuna salad. Mashed chickpeas are combined with vegan mayonnaise, celery, red onion, and seasonings like kelp granules or dulse flakes to create a mixture that is texturally and flavorfully reminiscent of tuna salad. It's a high-fiber, low-fat alternative that works perfectly in sandwiches, wraps, or as a salad topping.

Mashed Almonds or Sunflower Seeds

Soaked raw almonds or sunflower seeds can be processed into a flaked, tuna-like consistency. When mixed with a creamy dressing and seasonings, this provides a satisfying, high-protein alternative with a different nutritional profile than legumes.

Canned Chicken

While not plant-based, canned chicken is a non-fish alternative that can be used in recipes that traditionally call for canned tuna, such as salads and casseroles. While higher in sodium than some fish, it offers great versatility and protein. For the best option, look for brands with no added vegetable broth or other additives.

Comparison Table: Tuna vs. Healthy Alternatives


Feature	Canned Tuna	Canned Sardines	Canned Salmon	Chickpea Salad	Canned Chicken
Mercury Risk	Moderate to High (especially Albacore)	Very Low	Low	None	None
Omega-3s	Present (amount varies)	High	Higher than Tuna	None	None
Protein	High	High	High	High	High
Calcium	Low	High (from bones)	High (from bones)	Present	Present
Flavor	Mild, Briny	Rich, Salty, Fishy	Mild, Slightly Sweet	Nutty, Savory	Mild
Sustainability	Varies (check for eco-labels)	High (smaller fish)	Varies (check for eco-labels)	N/A	Varies (check brands)
Best For	Salads, sandwiches	Pasta, toast, salads	Patties, salads, sandwiches	Sandwiches, wraps	Casseroles, sandwiches

Conclusion

For those looking for a healthier or more varied alternative to canned tuna, the options are plentiful and diverse. From nutrient-dense, low-mercury fish like sardines and salmon to high-fiber, plant-based substitutes like chickpea salad, there is a replacement to fit every dietary need and culinary preference. By exploring these choices, you can reduce your exposure to potential mercury, boost your intake of beneficial omega-3s, and introduce exciting new flavors and textures to your meals.

This article provides general information and is not a substitute for professional medical or nutritional advice. Consult a healthcare professional or registered dietitian before making significant dietary changes.

Frequently Asked Questions

You may consider alternatives due to concerns over mercury content, unsustainable fishing practices, or simply to add variety to your diet. Smaller fish and plant-based options often provide similar or better nutritional value with less environmental impact.

Sardines and anchovies are among the best choices for low-mercury fish because they are low on the food chain. Smaller fish generally accumulate less mercury than larger predator fish like albacore tuna.

Yes, with the right ingredients. Combining mashed chickpeas, vegan mayo, chopped vegetables, and a pinch of nori seaweed flakes or kelp powder can give a vegan mixture a remarkably similar texture and oceanic flavor to traditional tuna salad.

Many experts consider canned salmon healthier. It contains higher levels of beneficial omega-3 fatty acids and lower mercury levels than canned tuna. If packed with bones, it also provides a significant calcium boost.

A chickpea salad sandwich is a simple and delicious option. Mash a can of chickpeas, mix with vegan mayo, diced celery, and onion. Season with kelp granules, salt, and pepper, then serve on bread or in a wrap.

Yes, canned chicken is a protein-rich option that can be used in many recipes that call for tuna, such as salads, patties, and casseroles. It's a versatile, convenient choice, though it can be higher in sodium.

Canned sardines and chickpeas are often the most economical options. Sardines are a low-cost, nutrient-dense fish, while chickpeas are a very affordable plant-based protein that can be stretched into multiple meals.