What's Healthier Than Tuna? Exploring Healthier Alternatives for Your Diet

December 10, 2025 •

4 min read

While canned light tuna is considered a 'best choice' by the FDA, larger tuna species like albacore and bigeye contain significantly higher mercury levels, raising health concerns. Fortunately, many delicious and nutritious alternatives exist if you are asking what's healthier than tuna for a safer and more balanced diet.

Quick Summary

Several seafood and plant-based options offer superior nutritional benefits and lower mercury content compared to tuna, including salmon, sardines, mackerel, and chickpeas.

Key Points

Sardines and Salmon Are Healthier: Both offer significantly more omega-3s and less mercury than most canned tuna, with sardines providing an exceptional amount of calcium.
Consider Plant-Based Swaps: For a mercury-free option, mashed chickpeas, nuts, or extra-firm tofu can effectively replace tuna in salads and sandwiches.
Beware of Mercury Levels: Larger tuna species like albacore and bigeye contain higher mercury levels; opt for smaller, 'light' or 'skipjack' tuna if you do consume it, and limit intake.
Canned Options Are Nutritious: Canned salmon and sardines are often just as healthy as fresh, and the bones in canned versions provide extra calcium.
Diversify Your Diet: The healthiest approach is to consume a variety of fish and plant-based proteins to reduce heavy metal exposure and increase nutrient intake.

Why Find an Alternative to Tuna?

While tuna is a convenient source of protein and some omega-3 fatty acids, it's not the healthiest option for frequent consumption due to concerns over mercury exposure. Larger tuna species, like albacore and yellowfin, bioaccumulate more mercury, a neurotoxin that can be harmful in high doses, especially for pregnant women and young children. By diversifying your protein sources, you can reduce your exposure to heavy metals while accessing a wider range of vital nutrients.

Healthier Seafood Choices

For those who love fish but want lower mercury and higher nutritional value, several options stand out:

Salmon

Often cited as a top contender, salmon is a fatty fish loaded with heart-healthy omega-3s, particularly EPA and DHA. It also provides more vitamin D than tuna, a nutrient many people are deficient in. Both canned and fresh salmon are excellent, with canned varieties that include bones offering a bonus source of calcium.

Sardines

These small, oily fish are a nutritional powerhouse. Sardines are low on the food chain, meaning they contain very little mercury. They are an exceptional source of omega-3 fatty acids and, when canned with edible bones, offer a huge dose of calcium—comparable to a glass of milk. Sardines are also affordable and sustainable.

Mackerel

Another oily fish rich in omega-3s, mackerel is a mild-tasting, sustainable option that is low in mercury. It's a great choice for supporting heart and brain health, and it works well in a variety of recipes, from salads to fishcakes.

Anchovies

Tiny but mighty, anchovies are packed with protein, omega-3s, calcium, and selenium. Like sardines, their small size means lower mercury levels. While known for their salty kick, they add a rich, umami flavor to sauces and pastas.

Shellfish and White Fish

For those seeking variety, shellfish like mussels, scallops, and shrimp are low in mercury and excellent sources of protein and various minerals. Mild white fish such as cod and flounder also provide lean protein with low mercury content, making them easy to incorporate into your meals.

Plant-Based Alternatives

For a complete departure from seafood, plant-based options can perfectly mimic the texture and nutritional profile of a tuna salad while being mercury-free.

Chickpeas

Mashed chickpeas are the most common and convincing plant-based alternative to tuna salad. When seasoned with vegan mayo, relish, celery, and onions, they create a delicious and protein-rich sandwich filling or salad topper.

Nuts and Seeds

Soaked and pulsed raw almonds or sunflower seeds can replicate the flaky texture of tuna. When mixed with seasonings and a creamy binder, they provide a similar mouthfeel and are loaded with healthy fats and nutrients.

Extra-Firm Tofu

For those who prefer a solid texture, extra-firm tofu can be crumbled and seasoned to create a plant-based tuna substitute. It's a lean source of protein and is incredibly versatile, taking on the flavors you add to it.

Comparing Tuna with its Healthier Counterparts


Feature	Canned Light Tuna	Canned Salmon	Canned Sardines	Chickpea Salad
Mercury Content	Generally low, but higher than smaller fish.	Very low, especially wild-caught.	Very low due to small size.	None (plant-based)
Omega-3s	Good source, but less than salmon or sardines.	Excellent source, significantly higher than tuna.	Exceptional source, often highest per gram.	None, but can be added via walnuts or flax.
Calcium	Low, approx. 12mg per 100g.	High, especially with bones (225-310mg).	Very high, especially with bones (~382mg).	Source of calcium and other minerals
Protein	Very high per calorie (~25g/100g).	High (~22g/100g).	High (~20g/can).	High, especially when prepared as a salad.
Sustainability	Varies by species and catch method.	Good, especially wild-caught and MSC certified.	Highly sustainable due to abundance.	Excellent, plant-based source

Making the Right Choice for Your Health

When choosing a healthier alternative, consider your specific health goals and dietary needs. For a fish-based option, salmon and sardines are superior to tuna due to their lower mercury levels and higher omega-3 content. If you are concerned about mercury, are pregnant, or follow a plant-based diet, chickpeas, nuts, or tofu offer excellent, nutrient-rich solutions. The best approach is to enjoy a variety of fish and plant-based proteins to reap the broadest spectrum of nutritional benefits.

The American Heart Association recommends eating fish at least two times per week as part of a healthy diet to reduce the risk of heart disease.

Conclusion

While tuna has been a pantry staple for decades, it is not the only, or the healthiest, option available. Smaller, oilier fish like sardines and salmon offer a far superior nutritional profile with less mercury. Mackerel and anchovies also provide great benefits, while plant-based alternatives like chickpeas or nuts are perfect for those seeking a mercury-free alternative. By incorporating a variety of these options into your diet, you can maintain the convenience of canned protein while significantly upgrading your health.

Frequently Asked Questions

Yes, canned salmon is generally considered healthier than most canned tuna. It contains higher levels of omega-3 fatty acids and vitamin D and significantly less mercury, especially wild-caught varieties.

Smaller, short-lived fish tend to have the lowest mercury levels. Sardines, mackerel, and anchovies are excellent low-mercury choices, making them a safer alternative for frequent consumption.

Mashed chickpeas are the most popular and effective non-fish substitute for tuna salad. They offer a similar flaky texture and are delicious when mixed with vegan mayonnaise, celery, and seasonings.

Sardines typically provide more omega-3s, calcium (if bones are included), and vitamin B12 than tuna. While tuna is a leaner source of protein per calorie, sardines offer a wider range of vital nutrients with minimal mercury risk.

Yes, albacore (or white) tuna generally contains about three times more mercury than canned light tuna, such as skipjack or yellowfin. It is recommended to limit or avoid larger tuna species to reduce mercury exposure.

Yes, many fish are more sustainable than large tuna species. Sardines and mackerel are often praised for their sustainable sourcing. Look for seafood with a 'pole and line caught' label or certifications like the Marine Stewardship Council (MSC).

Yes, soaked and pulsed raw almonds or sunflower seeds can be used as a base for a plant-based 'tuna' salad. When mixed with other ingredients, they effectively mimic the texture and provide a boost of healthy fats.