Salmon again is the winner here in the battle of canned tuna vs canned salmon. “Canned salmon is lower in mercury than tuna because they eat lower on the food chain, which means they are lower in toxins,” Michalczyk says.
According to the Food and Drug Administration, salmon's average mercury concentration is 0.022 parts per million (ppm). Tuna has a higher average concentration of 0.144 ppm. Health experts recommend eating about 8 ounces of seafood per week. You could easily overdo it if your daily lunch is a good ol' can of tuna.
The real choice to be made when considering your health is wild salmon over farmed salmon. Both canned and fresh wild salmon are considered safer than farmed when it comes to pesticides and both are less likely to contain possible carcinogens called PCBs.
Fish Low in Mercury
Canned salmon has an average mercury load of 0.014 ppm and can reach measurements up to 0.086 ppm.
Takeaway. The FDA recommends eating 8 ounces of salmon per week. So you *can* eat it every day but in smaller servings. If you're pregnant, the FDA recommends eating 8 to 12 ounces of seafood per week from sources that have lower mercury levels — including salmon!
Best low mercury: Safe Catch Wild Pink Salmon
With the lowest mercury of any brand of canned fish, the Safe Catch Wild Pink Salmon is a handy solution for your pantry.
High in Sodium: Canned salmon is often high in sodium, which can be problematic for those with high blood pressure or other health conditions that require a low-sodium diet. Lower Quality: Canned salmon is often made from lower quality salmon, which may not have the same nutritional benefits as fresh salmon.
A 150 gram serving of canned salmon or sardines may provide more than 2000 milligrams of omega-3. The Heart Foundation recommends that you eat fresh, frozen or canned fish with the highest levels of omega-3s two to three times a week, and then add supplements and/or foods and drinks enriched with omega-3 as needed.
If you're concerned about limiting the amount of mercury you consume, and if you've eaten no other fish during the week, Consumer Reports says up to 12 ounces a week of Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, and StarKist Chunk Light tunas are the safer choices among the products ...
Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish species that are lower in mercury, such as shrimp, canned light tuna, salmon, pollock, and (farmed) catfish. You may eat up to 6 ounces of canned albacore ("white") tuna per week.
Smaller fish, like sardines, anchovies, and salmon, contain much of the healthy deliciousness of tuna with less harmful mercury.
Salmon, Wild-Caught (including canned)
Wild-caught salmon is low in contaminants, including mercury and lead. And some salmon, like pink and sockeye, from well-managed fisheries worldwide (particularly in Alaska), also tick the box for being lower in mercury and lead.
A. Canned salmon, tuna, sardines, kippered herring, and other types of fish are pretty much on a par with fresh fish. They give you as much heart-healthy omega-3 fatty acids as fresh fish, and sometimes more. These essential oils help prevent potentially deadly heart rhythms.
Too much sodium can lead to high blood pressure, stroke, and heart disease —but “in the context of a varied diet, [tinned fish] likely won't make too much of a difference,” Rumsey says. Basically, if you don't eat it every day, at every meal, you're probably good.
1. Salmon. Salmon is versatile and one of the best sources of omega-3 fatty acid, which is essential as the body cannot make it on its own so it must be obtained through food. Salmon's also high in protein, with just 200g providing around 44g protein.
Yes. Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish.
When one drains the liquid from the canned fish (either oil- or water-packed), nutrients are discarded. Rinsing the liquid from the fish flushes away more but is unlikely to remove more [omega-3s from the fish itself]."
They make a healthy meal you can quickly put together on a weeknight when you don't feel much like cooking. Serve them between buns as a sandwich, with vegetables or a side salad. If you want a sauce or dip to serve with them, consider a homemade dill sauce or crème fraiche.
Red salmon has a richer taste and makes for a firmer yet fattier meal. Pink salmon is known for having a mild flavor and softer patty. These differences in freshness, safety, taste, and texture often result in people developing a preference for one of the fish over the other.
Wild Planet
Wild Plane, founded in 2004, is a brand of canned salmon made with wild caught Pacific Salmon and is sustainably harvested by the American fisherman. The company states that their cans are BPA-free, which I am happy to see. They also use no preservatives or artificial ingredients in their products.
A single can of salmon on average contained 2.14 μg Cd and 10.7 μg Pb, tuna—2.41 μg Cd and 7.71 μg Pb, while a can of mackerel—0.75 μg Cd and 5.3 μg Pb (Fig. 2a). The level of Cd in a can of herring and in that of sprat did not exceed 0.25 μg, and that of Pb—0.21 μg per can.