What is the saltiest seafood and why?

January 14, 2026 •

4 min read

While most fresh marine fish are not particularly high in sodium, processed varieties can be surprisingly high in salt. This is especially true for the saltiest seafood, a cured product that undergoes a specific preservation method.

Quick Summary

The saltiest seafood is typically not the freshest catch, but highly processed and preserved items like anchovies and certain forms of smoked salmon. Sodium levels are dramatically increased through brining, curing, and canning methods used for preservation, rather than solely by the item's saltwater habitat.

Key Points

Cured Anchovies: The saltiest seafood is the cured anchovy due to its long-term preservation in heavy salt brine.
Processing Increases Salt: The saltiness in many seafood items, like smoked salmon, canned tuna, and frozen shrimp, comes from added salt and preservatives, not their natural state.
Fresh is Lower in Sodium: Fresh, unprocessed fish and shellfish naturally contain much lower levels of sodium, as their bodies regulate salt intake.
Read Nutrition Labels: For store-bought seafood, always check the nutritional information to avoid hidden sodium from brining, canning, or other processing.
Health Impact: Excessive sodium from processed seafood can negatively impact health, particularly for those with high blood pressure, making fresh alternatives a better choice.

Why Anchovies Top the List as the Saltiest Seafood

Most people assume that seafood from the ocean is naturally high in salt, but this isn't necessarily true. While seawater contains about 3.5% dissolved salts, marine fish have efficient systems for regulating their internal sodium levels. The real culprit behind the intense saltiness of some seafood is the processing and preservation methods. Anchovies, in particular, are the saltiest seafood due to their specific curing process.

The Curing Process of Anchovies

To create the canned or jarred anchovy fillets widely available, fresh anchovies are heavily salted and then cured for an extended period, typically between six and twelve months. The salt draws out moisture from the fish, which prevents bacteria from multiplying and effectively preserves the anchovies for long-term storage. The high oil content of anchovies slows the salt penetration, but over months of saturation, they become extremely salty.

Beyond Anchovies: Other High-Sodium Seafood

While anchovies are the prime example, other processed seafood items also contain significantly elevated sodium levels compared to their fresh counterparts. Smoked and canned seafood are other major contributors to high sodium intake from the sea. Some examples include:

Smoked Salmon: The smoking process involves brining the salmon in a salt solution, which adds a substantial amount of sodium.
Canned Tuna in Brine: Tuna canned with added brine or water can have a much higher sodium content than fresh tuna.
Imitation Crab (Surimi): This processed seafood product, made from fish, contains significant amounts of added sodium for flavoring.
Frozen Shrimp: To prevent moisture loss, many commercially frozen shrimp products are treated with a sodium-rich preservative, such as sodium tripolyphosphate.
Fish Cakes: Premade, frozen fish cakes often have high sodium levels due to added salt and preservatives.

Natural vs. Processed Sodium in Seafood

Understanding the difference between the natural sodium in fresh seafood and the added sodium in processed products is crucial for managing your salt intake. Most fresh fish, even saltwater species, are not naturally high in sodium. Their bodies have evolved to regulate and excrete excess salt from the seawater they inhabit. In contrast, certain shellfish and processed foods absorb or are injected with added sodium during preparation.

List of Seafood by Sodium Source

Processed Seafood (Highest Added Sodium)
- Cured anchovies in oil or brine
- Smoked salmon or smoked herring (kippers)
- Frozen and treated shrimp
- Canned tuna in brine
- Imitation crab meat (surimi)
Naturally Higher Sodium (Moderate)
- Clams
- Scallops
- Mussels
- Oysters
Naturally Lower Sodium
- Fresh tuna
- Fresh salmon
- Halibut
- Cod

Seafood Sodium Comparison Table

To illustrate the dramatic difference in sodium levels, here is a comparison of some common seafood products per 100g serving.


Seafood Item	Sodium (mg/100g)	Primary Reason for Sodium Content
Cured Anchovy Fillets	>6000	Curing and preservation in salt and brine
Canned Clams	1202	Canning process with added brine
Steamed Alaskan King Crab	~911	Brine-frozen and prepared with added salt
Imitation Crab (Surimi)	~715	Added salts for texture and flavor
Frozen Shrimp	~400-800	Salt added as a preservative agent
Fresh Caught Shrimp	~101	Natural sodium level
Raw Atlantic Salmon	~50	Natural sodium level

Managing Sodium Intake from Seafood

For those watching their sodium intake, focusing on fresh, unprocessed seafood is the best strategy. Opting for fresh fish fillets over canned or smoked varieties can make a significant difference. When purchasing canned or frozen seafood, reading the nutrition label is essential to choose lower-sodium options. Some products are packed in water rather than brine, and many frozen options are available without added preservatives.

The Health Implications of High-Sodium Seafood

Excessive sodium consumption is linked to several health risks, most notably high blood pressure. For individuals with conditions like Meniere's disease, high sodium intake can even worsen symptoms. While a high-sodium item like anchovies can be part of a balanced diet when consumed in moderation, it's important to be aware of the total sodium load, especially when other processed foods are part of the meal.

Conclusion

What is the saltiest seafood? The undisputed king of salty seafood is the cured anchovy, which contains an astonishing amount of sodium due to its preservation method, far exceeding the saltiness of its original seawater habitat. While other processed options like smoked salmon and some forms of canned shellfish also contain elevated sodium, fresh seafood remains a low-sodium, heart-healthy choice. By understanding the difference between natural and added salt in seafood, consumers can make informed choices to manage their dietary sodium and enjoy the health benefits that seafood has to offer. For more comprehensive information on reducing salt in seafood products, the research available on ResearchGate is a great resource.(https://www.researchgate.net/publication/357567952_Salt_reduction_in_seafood_-_A_review)

Frequently Asked Questions

No, freshly caught anchovies have a mild, delicate flavor. Their extreme saltiness comes from the preservation process where they are cured in salt for many months to extend their shelf life.

Yes, smoked salmon is high in sodium because the process involves brining the fish in a salt solution before smoking it. The salt acts as both a flavor enhancer and a preservative.

Frozen shrimp often contain added salt or sodium-rich preservatives, such as sodium tripolyphosphate, which helps the shrimp retain moisture during the freezing and thawing process. Fresh-caught, untreated shrimp is much lower in sodium.

No, most fresh saltwater fish are not naturally high in sodium. Their bodies have biological mechanisms to excrete excess salt and maintain a balanced internal sodium level, resulting in lower sodium flesh.

Surimi is a processed seafood product, often called imitation crab meat, made from white fish and other ingredients. It contains significant amounts of added salt for flavor and to aid in its formation.

To reduce sodium, choose canned tuna that is packed in water instead of brine. Draining and rinsing the tuna can further help to wash away some of the added salt.

While still relatively moderate compared to processed options, some shellfish naturally have higher sodium levels. Clams, scallops, and shrimp contain more natural sodium than most fish species.