Beyond the Pink Fillet: What's Healthier Than Salmon?

October 8, 2025 •

5 min read

While celebrated for its omega-3s, some oily fish like canned sardines can pack even more of this powerhouse nutrient, along with significantly higher levels of calcium and vitamin B12, making them a strong contender for anyone wondering what's healthier than salmon. This reveals that nutritional superiority can depend on specific factors and personal health goals.

Quick Summary

This article explores a range of alternatives to salmon, comparing their nutritional content, environmental impact, and cost-effectiveness. It examines smaller, oilier fish with high omega-3s and low mercury, leaner fish high in protein, and plant-based sources for essential fatty acids, helping you make informed dietary choices for better health and sustainability.

Key Points

Sardines and mackerel can be healthier than salmon: These smaller, oily fish can offer equal or higher levels of heart-healthy omega-3s and are often more sustainable and less expensive.
Sardines are a calcium and vitamin B12 powerhouse: When consumed canned with the bones, sardines provide exceptional amounts of calcium and superior levels of vitamin B12 compared to salmon.
Microalgae oil is the pure plant-based source of DHA and EPA: For vegans or those avoiding fish, algae oil provides the direct form of omega-3s found in marine life, free from contaminants and with excellent bioavailability.
Lean fish like cod offer high protein with lower fat and calories: If weight management or a milder taste is the goal, lean fish such as cod and flounder provide a high-protein, low-fat alternative to fattier options.
Consider sustainability and mercury levels: Smaller fish lower on the food chain, like herring and sardines, contain significantly less mercury than larger species and are often more sustainable to harvest.

Rethinking the Seafood Plate

Salmon has long been a poster child for healthy eating, primarily due to its rich content of omega-3 fatty acids, EPA and DHA. Yet, reasons ranging from high cost and environmental sustainability concerns to a desire for dietary variety are prompting more people to look for alternatives. A deeper dive into nutrition reveals that several other foods offer comparable or even superior health benefits, especially when factoring in variables like mercury levels and cost. The question of 'what's healthier than salmon?' doesn't have a single answer but opens up a world of nutritious options, each with unique advantages for your diet and the planet.

Small, Oily Fish: The Hidden Powerhouses

Often overlooked, small, oily fish are some of the most nutrient-dense foods available. Because they are lower on the food chain, they accumulate far less mercury than larger, predatory fish. They also tend to be more sustainable and affordable. Sardines are a perfect example; gram for gram, they can contain more omega-3s than salmon. When canned with bones, they are also an excellent source of calcium and vitamin D.

Sardines: A nutritional powerhouse, rich in omega-3s, calcium (if bones are included), and vitamin B12. They are inexpensive and sustainable, making them a fantastic alternative. Mash them on toast with lemon juice and herbs, or add them to pasta sauce for a rich, savory flavor.
Herring: Another tiny, oily fish packed with heart-healthy omega-3s, vitamin D, and B12. Like sardines, herring has very low mercury levels and is a sustainable choice. It's often sold pickled, smoked, or canned and can be served on crackers or in salads.
Mackerel: Atlantic and Atka mackerel from Alaska are particularly high in omega-3s and low in mercury. Note that larger species like King mackerel should be limited due to higher mercury content. Grill or poach mackerel fillets for a quick, healthy meal.
Anchovies: Don't just relegate them to Caesar salad. These salty, oily fish are full of omega-3s, protein, and calcium. Use anchovy paste or mashed anchovies to add a deep, savory umami flavor to pasta sauces, dressings, and marinades.

Lean Fish with High-Impact Nutrients

For those who prefer a less oily, milder-flavored fish, lean white fish offer high protein and essential micronutrients. While they are lower in omega-3s than fatty fish, they are an excellent, low-calorie protein source.

Cod: A very lean, flaky white fish that is low in calories and packed with protein and B vitamins. It has a very mild flavor and holds up well to grilling, baking, or searing. Cod is a great entry point for those new to eating fish regularly.
Trout (especially Rainbow Trout): A close relative of salmon, trout offers a milder flavor and is rich in omega-3s and vitamin D. Farmed rainbow trout, in particular, is often a very sustainable option. It can be prepared in the same ways as salmon for an easy swap.
Sablefish (Black Cod): This buttery, rich-tasting fish actually contains more omega-3s than wild king salmon. It is also a great source of vitamin D and selenium. Wild-caught sablefish from Alaska is a sustainable choice.

The Rise of Plant-Based Omega-3s

For vegans, vegetarians, or those avoiding fish due to taste, allergies, or contaminant concerns, a variety of plant-based options provide essential fatty acids. It's important to understand the different types of omega-3s: ALA (from plants) and EPA/DHA (from marine sources). While the body can convert ALA to EPA and DHA, the process is inefficient. Therefore, supplementing with or consuming direct sources of EPA and DHA is recommended.

Microalgae Oil: This is the primary source of EPA and DHA for fish. By going directly to the source, you can get these critical fatty acids without the fish. Algae oil supplements are vegan, sustainable, and free from contaminants like mercury and PCBs.
Flaxseeds and Flaxseed Oil: Ground flaxseed is an excellent source of ALA omega-3s and fiber. Add it to smoothies, oatmeal, or use the oil in dressings.
Chia Seeds: These tiny seeds are rich in ALA and also provide fiber, protein, and antioxidants. They can be added to yogurt, smoothies, or used to make puddings.
Walnuts: A handful of walnuts offers a healthy dose of ALA along with other important nutrients like vitamin E and magnesium. They make for a great snack or salad topping.

Nutritional Comparison Table


Feature	Wild Salmon (approx. 3oz)	Sardines (canned in oil, 3oz)	Cod (approx. 3oz)	Algae Oil (approx. 1 tsp)
EPA+DHA Omega-3s	~1.7g	~1.7g+	~0.17g	~0.5g+
Vitamin D	High	High	Good	N/A
Calcium	Low	Very High	Low	N/A
Vitamin B12	Excellent	Superior	Excellent	N/A
Mercury Levels	Low, varies with source	Very Low	Low	None
Sustainability	Wild from Alaska recommended	Often highly sustainable	Often highly sustainable	Highly sustainable
Cost	High	Low	Low to Moderate	Moderate (supplement)

Considering Environmental and Health Factors

Choosing the 'healthiest' option goes beyond just nutrient density. Sustainability is a key factor, as overfishing and certain aquaculture practices can damage marine ecosystems. Smaller fish like sardines, anchovies, and herring are often considered more sustainable because they reproduce quickly and are lower on the food chain. When buying seafood, look for certifications from organizations like the Aquaculture Stewardship Council (ASC) or consult guides from sources like the Monterey Bay Aquarium Seafood Watch for the most responsible choices.

For those concerned about contaminants, particularly mercury, choosing smaller fish is often the safest bet due to less bioaccumulation. While wild-caught salmon is generally lower in contaminants than farmed salmon, both are low-mercury options. For complete avoidance, plant-based sources and microalgae oil are a contaminant-free choice.

Conclusion: A Diverse Approach is Best

So, what's healthier than salmon? The answer depends on what you're prioritizing. For maximum omega-3s, sustainability, and low mercury at a low price, small oily fish like sardines and mackerel are arguably superior. For a lean, high-protein meal, cod and trout are excellent choices. If you're vegetarian, vegan, or simply prefer to avoid marine life altogether, microalgae oil delivers potent, pure EPA and DHA, while seeds like flax and chia provide ample ALA. The ultimate healthy approach is not to replace salmon entirely but to diversify your diet with a variety of these nutrient-rich alternatives. A varied diet of oily fish, lean fish, and plant-based sources ensures you receive a wide spectrum of essential nutrients, supporting your health from all angles. For further reading on heart health and diet, consider exploring resources like the British Heart Foundation.

Frequently Asked Questions

For certain nutritional metrics, yes. Sardines can have higher levels of omega-3s, calcium (if you eat the edible bones), and vitamin B12 compared to salmon. They also have much lower mercury content and are often more sustainable and budget-friendly.

Besides sardines, other excellent oily fish rich in omega-3s include mackerel, herring, and anchovies. For a milder flavor, some trout species also offer a solid omega-3 profile.

Plant-based sources of omega-3s include flaxseeds, chia seeds, and walnuts, which provide the ALA fatty acid. However, the most effective vegan source for the crucial EPA and DHA fatty acids is microalgae oil.

Wild salmon is generally considered healthier due to its lower levels of contaminants like PCBs and a more balanced nutrient profile, although farmed salmon can contain more omega-3s due to higher fat content. Both are considered good choices for most people.

Smaller, lower-trophic-level fish like sardines, herring, mussels, and wild Alaskan salmon are often more sustainable options. Checking guides from sources like the Monterey Bay Aquarium Seafood Watch or seeking Aquaculture Stewardship Council (ASC) certification is recommended.

Excellent food sources of vitamin D include sardines (canned with bones), herring, mackerel, and eggs from pasture-raised hens. Exposure to sunlight also helps the body produce vitamin D.

For those seeking lean protein, cod is an excellent choice. It is very low in fat and calories while providing a substantial amount of protein and B vitamins.