Tuna, Salmon & Sardines Review (Canned and
Packaged)
Find the Best Tuna,
Salmon & Sardines. Avoid Mercury and Maximize EPA & DHA Omega-3s!
Medically reviewed and
edited by Tod Cooperman, M.D. 
Last Updated
: 07/06/2021 | Initially Posted:
09/08/2018 | Expanded: 07/10/2020
Table of Contents
Summary
·
Why eat canned fish? Canned (or otherwise packaged) tuna,
salmon, and sardines are convenient foods that help meet dietary
recommendations for protein as well as providing the omega-3 fatty acids DHA
and EPA (about 250 mg per day is recommended). They can also deliver other
nutrients, such as vitamin D, calcium (from edible bones in some salmon and
sardines) and small amounts of iron. Eating fish can reduce the risk of
cardiovascular disease (see What It Does).
·
What did CL's tests of canned fish find? Among 20 popular
canned fish, amounts of DHA and EPA per serving ranged from just 45 mg in a
brand of canned tuna to over 1,800 mg in a brand of sardines. In half the
products, amounts of mercury and/or arsenic were discovered to be at levels
suggesting they should not be eaten more than once or twice per week;
such products included five of six the albacore ("white") tunas, two
out of six skipjack or yellowfin tunas (the "light" tunas), and two
out of three sardines. Two products contained significantly less DHA and EPA
than claimed on their labels -- only 46.7% and 74.2% of what was claimed
(see What CL Found).
·
Which canned fish products are best? ConsumerLab
selected five products as Top Picks within
specific categories of tuna, salmon, and sardines. Each provided a significant
amount of DHA and EPA with minimal contamination and at a good price — as
little as 60 to 80 cents per 2 oz. serving while some similar products cost
twice as much or more. These Top Picks are particularly good
choices for people seeking more healthful options to solid white albacore tuna.
·
Are canned fish products safe for children? See ConsumerTips™.
·
Canned fish safety and side effects: In addition to
avoiding excessive mercury and arsenic in some products, be aware that fish can
cause allergic reactions. See Concerns and
Cautions for more information.
UPDATE (2020): Additional products
(ready-to-eat tunas, sardines, and another red salmon) were added to this
Review in July 2020. Other products were tested in 2018. The year tested is
noted in the first column of the Results table below.
What It Does:
Fish meat is one of the most healthful sources of animal-based
protein because there is typically less saturated fat in fish than in other
meats such as red meat. Instead, the fats (i.e., fish oils) in fish meat are
mainly monounsaturated or polyunsaturated — such as the anti-inflammatory
omega-3 fatty acids EPA (eicosapentaenoic acid) and
DHA (docosahexaenoic acid). Although DHA and EPA can be obtained through
supplements, and supplements may be helpful in a variety of conditions (see
the Fish Oil Supplements Review),
they have not been found to confer the cardiovascular benefits associated
with eating fish.
Cardiovascular health
According to the American Heart Association, consuming at least one
to two 3.5 oz servings per week of non-fried, preferably oily fish is
associated with a lower risk of cardiac death, coronary heart disease,
and ischemic stroke (the most common type of stroke) (Rimm,
Circulation 2018). Along the same lines, U.S. Dietary Guidelines indicate
that, "For the general population, consumption of about 8 ounces per week
of a variety of seafood, which provide an average consumption of 250 mg per
day of DHA and EPA, is associated with reduced cardiac deaths
among individuals with and without preexisting CVD. Furthermore,
"these eating patterns are associated with reduced risk of obesity."
On June 19, 2019, the FDA announced that it
would not object to the use of a qualified health claim similar to the
following for foods and dietary supplements containing at least 0.8 grams (800
mg) of EPA and DHA (combined total) per serving: "Consuming EPA and DHA
combined may reduce the risk of CHD (coronary heart disease) by lowering blood
pressure." An important caveat is that any such claim must be followed
by "However, FDA has concluded that the evidence is inconsistent and
inconclusive."
In people with preexisting cardiovascular disease,
consuming at least two 6-oz. servings of fish per week is associated with a 16%
lower risk of major cardiovascular events (e.g., heart attack, stroke, heart
failure) and an 18% lower risk of death compared to consuming little or no fish
(< 1.7 oz per month), according a large analysis of four studies that
followed more than 190,000 people in 58 countries for an average of nine years.
Fish with higher amounts of omega-3 fatty acids (i.e., oily fish such as
herring, mackerel, sable, salmon, tuna, and sardines) were most strongly
associated with reduced cardiovascular risk. Consuming more than 12 oz. of fish
per week did not further decrease risk in this population. No association
between fish intake and risk of cardiovascular disease or death was found in
general populations without preexisting vascular disease, although the
researchers acknowledged that some other observational studies have found increased
fish consumption to be associated with reduced cardiovascular risk in healthy
people (Mohan, JAMA Intern Med 2021).
Note that the recommended average of 250 mg per day of DHA and EPA refers to
the combined total of DHA and EPA and, over one week, this would equal 1,750
mg. This means that if you eat seafood three times a week, each meal should
average nearly 600 mg of EPA + DHA. For young children, intakes need not be as
high (see ConsumerTips™).
However, most Americans don't get the recommended intakes of fish or other
seafood, nor DHA and EPA. Average daily intake of fish and/or seafood is only
about 9 grams (1/3 of an ounce) and nearly 50% of this is shrimp which contains
only a moderate amount of DHA and EPA -- about 250 mg per 3 oz. serving (USDA
2005). The next most popular seafood is tuna which (as shown in the test results below) is not always rich in
DHA and EPA. Of the top 10 seafoods consumed by Americans, only salmon regularly
contains a sufficient amount of DHA and EPA to meet the requirements (Raatz, 2013).
Having higher blood levels of EPA and, interestingly, DPA (docosapentaenoic acid -- typically the third-most
prevalent omega-3 fatty acid in fish oil) has been associated with healthier
aging (longer life free from major cardiovascular, lung and kidney
disease, cancer, physical or mental dysfunction). A 13-year-study of over 2,500
older men and women (with an average age of 74 at the start of the study) found
that having the highest blood levels of EPA and DPA, as opposed to the lowest
levels, was associated, respectively, with a 24% and 18% lower risk of
unhealthy aging in men and women. No association was found between blood levels
of ALA (alpha linolenic acid --
an omega-3 found in nuts, seeds and leafy greens) and healthier aging, and
although higher levels of DHA tended toward healthier aging, that association
was not statistically significant (Lai, BMJ 2018). Higher blood levels of DPA
have also been associated with lower blood triglycerides, cholesterol
and inflammation, and a lower risk of heart attack and
overall risk of coronary heart diseases (Byelashov, Lipid
Technol 2015). In the body, DPA can be produced from EPA, and
structurally, the two fatty acids are very similar (Dyall, Front Aging Neurosci 2015).
There are very few clinical studies on the effects of DPA supplementation. A
preliminary study in Australia among ten healthy young women found that DPA
supplementation (2 grams of 99.8% pure DPA taken for one day, followed by 1
gram per day for six days) significantly increased blood levels of DPA, as well
as EPA plus DHA, and the researchers proposed that DPA may act as a
"reservoir" for EPA and DHA for the body to use as-needed (Miller, Eur J Nutr 2013).
A small company-funded study among men and women with moderate to high
triglyceride levels found that 4 grams of a prescription DPA/EPA formula
( MAT9001, Matinas BioPharma) taken for
two weeks lowered triglyceride levels by about 13% more, and lowered very low
density lipoprotein (VLDL) by 24% more than the same dose of a prescription
ethyl ester EPA (Vascepa, Amerin).
However, the exact amount of DPA in the product is not known, and the product
does not appear to be on the market.
Diabetes
In a study in Spain among 122 men and women 65 years of age and older with
prediabetes who followed American Diabetes Association nutritional guidelines
for the prevention of type 2 diabetes (i.e., increasing the consumption of
whole grains and vegetables, while decreasing intake of red meat and sugar) for
one year, those who consumed 3.5 ounces of sardines (packed in olive oil) twice
weekly (providing the equivalent of 580 mg EPA + DHA per day) had modest
decreases in insulin resistance, triglyceride levels and systolic and diastolic
blood pressure compared to baseline. However, these changes were no better,
statistically, than for participants who followed the same diet but without
sardines. About one-third of each group was no longer prediabetic at the end of
the study (a very small percentage of each group -- 2.7% and 5.2%, respectively
-- progressed to type 2 diabetes). The only statistically significant benefit
of sardines was that the number of people at "very high" risk of
diabetes declined by 29.6% compared to a decline of only 4.9% in the
non-sardine group (Diaz-Rizzolo,
Clin Nutr 2021). [Note: Limited evidence
suggests that high daily doses of EPA + DHA, from supplements, may modestly improve insulin sensitivity in
people with prediabetes and type 2 diabetes.]
Cognition
Consumption of fish has been associated with a lower risk
of cognitive impairment and slower decline of cognitive
function. Two related studies involving a total of 7,756 older adults found
that closer adherence to a Mediterranean diet (fish, nuts, olive oil, whole
grains, legumes, vegetables, and fruits) over 5 years was associated with a 40
to 50% lower risk of developing cognitive impairment, but the food that
appeared to be driving the association, and the only food associated with slowing cognitive
decline, was fish. Significant benefit was seen starting with only
around one serving per week and the benefit increased somewhat as fish
consumption increased to about 2 to 4 servings per week (Keenan, Alz
Dem 2020).
Migraine headache
Getting more fish oil from the diet (about 1,500 mg of EPA+DHA
daily) may reduce headache frequency in adults with chronic or episodic
migraine, with greatest benefit observed when intake of omega-6 fatty acids
is also reduced. See our Fish Oil
Supplements Review for details and to find out whether fish
oil supplements also have benefit for migraine headache.
Eyes
Consuming at least one
serving per week of fish has also been associated with a 42% reduction in risk
of developing age-related macular degeneration (AMD) compared
to eating less than one serving per month — and the benefit was greater with
canned tuna or dark-meat fish (e.g., mackerel, salmon, sardines, bluefish, and
swordfish, all of which are oily fish) than with other fish and shrimp, lobster
and scallops (which contain lower amounts of omega-3 fatty acids (Christen, Arch Opthamol 2011).
As with the findings regarding cardiovascular benefits, taking fish oil as
a supplement (added to a vision health formula) does not provide an
additional reduction in the risk of AMD.
Pregnancy
According to U.S. Dietary Guidelines,
consumption by women who are pregnant or breastfeeding of at
least 8 ounces per week from seafood choices that are sources of DHA
is associated with improved infant health outcomes." (Be aware that
mercury from fish can be passed to the fetus — see Quality Concerns.)
Quality Concerns and
Tests Performed:
Unlike fish oil,
which ConsumerLab's tests of hundreds of supplements
over the years have shown to be generally free of heavy metals, fish meat can
be heavily contaminated with mercury and arsenic. High mercury levels have led
to warnings from the FDA about consuming certain fish, particularly fish high
in the predatory chain and long-lived, such as shark, swordfish, king mackerel,
and tilefish, as well as marlin, orange roughy, and
bigeye tuna. Although albacore tuna tends to have lower levels of mercury than
these fish, it contains much higher levels than, for example salmon, and the
FDA recommends limiting albacore tuna consumption to one serving (6 oz. or
less) per week (FDA 2004; FDA 2017).
Mercury is of concern as it can cause neurological
symptoms: In adults, extreme exposure to mercury can cause personality changes,
tremors, changes in vision, deafness, loss of muscle coordination and
sensation, memory loss, intellectual impairment, and even death. Children are
particularly sensitive to mercury and it can cause a decrease in I.Q., delays
in walking and talking, lack of coordination, blindness, and seizures. Mercury
can be passed to the fetus through the placenta and to infants through breast
milk (Health Canada).
Arsenic is of concern because long-term exposure to high levels can cause
cancer of the bladder, liver, and lungs as well as symptoms such as thickening
and discoloration of the skin, decreased blood cell production, and abnormal
heart rhythms. Short-term exposure to very high levels can cause
gastrointestinal discomfort, muscle cramping, weakness, skin rash, tingling or
pain in hands and feet, and loss of movement and sensory responses (Health Canada). Most of
the arsenic found in fish is typically not in the most toxic form, inorganic
arsenic, but, by some estimates about 10% of the arsenic in fish may be
inorganic.
At the same time, concentrations of mercury, arsenic, and omega-3 fatty acids
can vary tremendously across fish even of the same species and it is extremely
difficult for consumers to know the content of these in the fish and fish
products they buy.
To help consumers find nationally available canned tuna and salmon products
that provide significant amounts of omega-3 fatty acids with minimal exposure
to heavy metals, ConsumerLab.com independently selected, purchased, and tested
popular brands of these products, checking each for omega-3 fatty acids and
contamination with mercury, arsenic, lead, and cadmium. ConsumerLab
also tested the oil in products to determine if it was fresh or rancid.
(See How Products Were Evaluated for details.)
What CL Found:
The test results
generally confirmed that sardines and salmon are much richer sources of omega-3
fatty acids than most tuna and that one should limit intake of certain
products, particularly those with albacore tuna as well as some sardines, due
to heavy metals. The tests also demonstrated that products made with the same
type of fish can be very different, and a more expensive product does not
necessarily mean a better one. In addition, the tests revealed that the amounts
of DHA and EPA claimed on some labels were not reliable.
DHA, EPA & DPA (Omega-3 Fatty Acids) and Omega-7s
As shown in the graph below, canned sardines provide more DHA and EPA
than salmon, while red salmon generally provides significantly more DHA and
EPA, as well as DPA, than pink salmon or tuna. In fact, while sardines
provided about 1,600 mg to 1,800 mg of DHA and EPA per 85 gram serving and
salmons provided about 400 mg to 700 mg per 56 gram serving, Safe Catch
Elite Solid Wild Tuna Steak and Bumble Bee Solid White
Albacore didn't even provide 100 mg. Even Bumble Bee Sandwich
in Seconds Tuna Salad (made from "light" tuna rather than
"white" albacore) was richer in DHA and EPA than Bumble Bee
Solid White Albacore despite including other ingredients like celery
and carrots. Tunas with the greatest amounts of DHA and EPA were Vital
Choice Albacore Solid White Albacore (with an amazing 1,294 mg) and
the skipjack and albacore products from Wild Planet.
Unfortunately, the total amount of omega-3 fatty acids in
the Wild Planet Albacore was only half of the 600 mg claimed
per serving on its label, so it could not be Approved by ConsumerLab.com.
Similarly, Vital Choice Wild Alaskan Sockeye Salmon provided
only three-quarters of the 300 mg of EPA claimed on its label, so it could not
be Approved, although, otherwise, it was a good product. ConsumerLab
recognizes that there can be variation in nutrient levels in natural products,
but variations of more than 20% from claimed amounts were not acceptable.
Not enough oil could be extracted from the albacore or light
tuna products for ConsumerLab.com to reliably perform freshness testing on
them, as this test measures the rancidity of fatty acids and oils. All other
products could be tested for freshness and passed the analysis.
Amounts of DPA were generally highest in
sardines and sockeye salmon, with the highest amount in Wild Planet
Wild Pacific Sardines (170 mg in an 85 gram
serving). Other than for Vital Choice Albacore Solid White Tuna,
which had 79.8 mg of DPA per 57 gram serving, other tunas provided less than 25
mg of DPA per serving. Kirkland's pink salmon had 33.6 mg per
56 gram serving.
In addition to determining amounts of omega-3 fatty acids, ConsumerLab.com
determined amounts of omega-7 fatty acids, which are unsaturated fatty acids.
Preliminary evidence suggests that a particular omega-7 fatty acid, palmitoleic
acid, may be of value in reducing inflammation and improving cholesterol
levels. Amounts of total omega-7 fatty acids and the percentage that was
palmitoleic acid are included in the 3rd column of the Results table (further below). Sardines contained, by far, the highest
amounts of omega-7s (578 mg to 748 mg per serving), while sockeye salmon
products generally contained 201 mg to 255 mg per serving. (See more
about omega-7 fatty acids in the Fish Oil
Supplements Review.)
Cost
As sockeye salmon and sardines, as well as Vital Choice Albacore,
were found to provide the most omega-3s per serving, it is not surprising that
these typically were the least expensive sources of omega-3 fatty acids. As
shown in the graph below, the cost to get 100 mg of DHA + EPA from each product
ranged from just 10 cents (Deming's Red Sockeye Wild Alaska Salmon) to
$3.20 from Safe Catch Elite Solid White Tuna Steak.
Contamination:
Mercury and Arsenic
Some tunas with relatively high levels of omega-3s were among the most
contaminated with the heavy metals mercury and arsenic
(as shown in the two graphs below); examples are Vital Choice Albacore
Solid White Tuna, Wild Planet Albacore Wild Tuna, and Wild
Planet Skipjack Wild Tuna.
The highest concentration of mercury was found in Bumble Bee Solid
White Albacore -- its 0.41 ppm of mercury came close to the avoidance
limit of 0.46. In addition, it contained the second-highest amount of arsenic,
giving it the unfavorable combination of high contamination and little DHA and
EPA. Note: Consumption of all of the albacore tunas should be limited
to just one serving per week.
Canned salmons contained the lowest amounts of mercury and arsenic. Yellowfin
tunas were also low in mercury, but StarKist
Select Solids Yellowfin Tuna contained more arsenic than any product
and should be used with caution.
None of the canned products exceeded limits applied by ConsumerLab
for the heavy metals lead or cadmium.
Sardines were low in mercury but that was not necessarily the case with
arsenic. The King Oscar and Wild Planet sardines
had among the highest concentrations of arsenic, putting them in the
"Caution" zone in our graph below, indicating that consumption should
be limited. Assuming that about 10% of the arsenic in fish is the more toxic,
inorganic arsenic form, King Oscar would, for example, be
expected to contain 19 mcg of inorganic arsenic. For reference, a warning label
is required on foods in California that exceed 10 mcg inorganic arsenic per
daily serving. It it would seem prudent to avoid
consuming more than one serving per day of sardines or other fish products
appearing in the "Caution" zone. Season brand
sardines had less than half the amount of arsenic as the other brands.
As in all of ConsumerLab.com's Reviews, the results
presented in this Review are based on samples from a single lot of each product
and not on averaging results from multiple lots. It should be understood that
quality can vary from lot-to-lot with natural products such as canned fish.
Top Picks:
Tuna
Albacore ("White") -- Since all of the albacore tunas
were contaminated with mercury (and some with arsenic), limiting their use to
just one meal per week, ConsumerLab.com did not select any as a Top
Pick. However, if albacore is the only type of tuna you will eat, Vital
Choice would seem to be the healthiest option since it provided, by
far, the greatest amount of DHA and EPA of any of product tested. However, it
is also, by far, the most expensive albacore: a 2 oz. serving costs $2.61
versus as little as 54 cents for Kirkland Signature [Costco] Albacore
Solid White Tuna.
Skipjack ("Light") -- If you don't mind a stronger flavor
and more color than albacore and want to stay with tuna rather than salmon,
skipjack is a good option. Our Top Pick is Trader
Joe's Chunk Light Skipjack Tuna in Water with Sea Salt. A 5 oz. can costs $1.49 — half the cost of the other skipjacks tested,
and it provides a modest amount of omega-3s (140 mg per 2 oz. serving) while
being low in mercury and arsenic. The consistency of the tuna was more shredded
than other chunkier skipjacks, making it, perhaps, less appealing, but if you
are going to make tuna salad, this won't matter. Interestingly, Wild
Planet Skipjack provided the greatest amounts of DHA and EPA among the
skipjacks, but it also had the highest concentration of mercury — limiting the
frequency of its use. Oddly, the skipjack from Safe Catch —
its Elite Solid Wild Tuna — had no quantifiable EPA and only a
small amount of DHA (44.8 mg).
If you want the convenience of a ready-made tuna and don't
mind paying about twice as much as you would for canned tuna, we preferred the
peppery/lemon flavor and chunkiness of Chicken Of
The Sea Infusions Cracked Black Pepper Wild Caught Tuna, which is made from
skipjack, to the mushy, slightly sweetened (due to added sugar) Bumble
Bee Sandwich In Seconds Tuna Salad. However, Bumble Bee is
a bit less expensive, has a slightly greater amount of omega-3s, and contained
somewhat less mercury. Bumble Bee lists "light tuna"
as its primary ingredient, but we learned that this was primarily skipjack by
entering the product's code number -- F189RSZSA2 for the product we tested --
on the Bumble Bee website, where you can also get
details about how the fish was caught.
Yellowfin ("Light") -- For a mild tuna, yellowfin is good
option, and among the two that we tested, Genova Yellowfin Tuna in
Extra Virgin Olive Oil is our clear Top Pick. It
provides a modest amount of omega-3s per serving (22.4 mg of EPA and 145.6 mg
of DHA), is reasonable in cost ($2.28 per 5 oz can), and is packed in a
flavorful extra virgin olive oil. In contrast, StarKist
Selects Solid Yellowfin Tuna in Extra Virgin Olive Oil had less than
half the DHA, no quantifiable EPA, and the greatest concentration of arsenic of
any of the tested products!
Salmon
Sockeye ("Red" Salmon) -- If you don't mind eating fish
that's a bit oily, pinkish-orange in color, and contains small edible bones
such as vertebrae and ribs, and a little skin, sockeye salmon can provide
omega-3s at the lowest cost of any canned fish, as is the case with our Top
Pick, Deming's Red Sockeye Salmon. A large, 14.75 oz.
can costs only $5.47 and each suggested serving (63
grams — a bit larger than many others) provides a great amount of DHA (472.5
mg) and EPA (227.2 mg) with very little contamination. The little, edible bones
are a good source of calcium — a single serving provides 10% of the required
daily intake.
Rubinstein's Red Salmon provided the highest amount of omega-3s of
all the sockeye salmon and almost 100 mg more omega-3s per serving than Deming's --
but it cost about twice as much per serving and contained slightly more mercury
and arsenic, although still at safe levels.
Interestingly, Rubinstein's also claimed to
provide a whopping 29 mcg (1,165 IU) of vitamin D per 2.5
ounce serving, far more than any other product in this review — many of which
did not even list their vitamin D content. Food testing by the U.S. government
has shown that canned fish, particularly canned sockeye salmon, provides more
vitamin D than traditionally cooked fish, with an average 3 ounce (85 gram)
serving of canned sockeye salmon providing 17.9 mcg (716 IU) of vitamin D
versus 11.1 mcg (444 IU) from the same amount of cooked sockeye salmon (U.S. Dietary Guidelines 2015-2020).
Pink -- We only tested one pink salmon, but it was very appealing —
particularly for people looking to get away from albacore tuna but who are not
too adventurous in terms of taste, texture, and color. Kirkland
Signature [Costco] Wild Alaskan Pink Salmon appears as light pink
chunks similar to albacore, with a mild salmon flavor, but, unlike albacore, it
is low in mercury and arsenic. In addition, it provides larger amounts of
omega-3s (285.6 mg of DHA and 100.8 mg of EPA). On top of that, a 2 oz. serving
costs only 72 cents — just a bit more than Kirkland Albacore Tuna.
Consider giving up albacore and giving this pink salmon a try!
Sardines
Because they are more oily (i.e., more fatty) than the
other fish, sardines are stars when it comes to omega-3s, providing higher
concentrations than nearly every other tested product. Being low on the food
chain, they are also very low in mercury. However, we found relatively high
amounts of arsenic in sardines from King Oscar and Wild
Planet. Our Top Pick is Season Brand Sardines,
which had less than half the arsenic occurring in the other brands and was
relatively low in cost.
Sardines can also be a good source of calcium, due to their edible bones.
However, Season Brand would not be your best choice if you are
seeking calcium, as it was the only brand that was deboned, as well as
gutted. King Oscar, which is the whole fish (minus the head),
provides much more calcium — 30% of the Daily Value (DV) per serving. Wild
Planet, which is gutted but not deboned, provides 15% of the DV for
calcium. Sardines can also be a good source of vitamin D. In a 3 ounce (85
gram) serving, Season claimed to provide 15% of the Daily
Value (120 IU) and Wild Planet claimed 50% of the Daily Value
(400 IU). King Oscar did not mention vitamin D on its label.
U.S. government testing of sardines has shown an average 164 IU of vitamin D
per 3 ounce serving (U.S. Dietary Guidelines 2015-2020).
Test Results by Product:
Listed
alphabetically below are the test results for 20 tuna, salmon, and sardine
products, categorized by type of fish. Products that passed all tests
(see How Products Were Evaluated)
are listed as "Approved" in the first column, along with limitations
on use due to contaminants (explained further in the 4th column). The 2nd column shows the suggested daily serving
size and claimed amounts of macronutrients and calories, along with our taste
impressions. The 3rd column shows the
omega-3 and omega-7 fatty acids that we found in testing, including any claims
regarding omega-3 fatty acids. Price and cost information is shown in the fifth
column. Notable features are listed in the 6th column, and the full list of ingredients for each product
is in the final column.
Results of
ConsumerLab.com Testing of FISH PRODUCTS
(Click arrows or swipe left or right to see all columns)
Approval Status
Product Name
(Suggested Serving on Label)
Serving Size
Claimed Nutrients Per Serving
Description/Taste
Omega Fatty Acidsⓘ Per
Serving
Freshnessⓘ
Purityⓘ:
Mercuryⓘ, Arsenicⓘ,
Lead & Cadmium
Ingredients
Cost for Suggested Serving
[Cost Per 100 mg EPA + DHA Found]
Price Paid
Notable Features
Nutrition Facts
Tuna - Albacore ("white" tuna):
APPROVED
but limit to 1 serving per week due to mercury
and arsenic
Bumble Bee Solid White Albacore In Water
Bumble Bee Solid White Albacore In Water
2018
Serving: 2 oz drained (56 g)
Protein: 13 g
Total fat: 0 g
Sodium: 140 mg
Calories: 60
Slightly pink, flaky chunks. Very mild flavor. Slightly dry mouthfeel,
although packed in water.
2 oz drained
EPA: Not
quantifiable (<11.2 mg)
DHA: 67.2 mg
DPA: Not quantifiable (<11.2 mg)
Total Omega 3: 78.4 mg
Total
Omega 7: Not quantifiable (<28 mg)
Freshness: NA
Mercury: ✔
(0.41
ppm)
Arsenic: ✔
(127.1
mcg per serving)
Lead & Cadmium: ✔
Ingredients: White Tuna, Water, Vegetable Broth, Salt, Pyrophosphate Added.
$0.96
[$1.43]
$1.92 per can 5 oz can (approx. 2 servings) ($7.69/pack of 4 cans)
2 oz drained
Potassium 105 mg, iron 2%ⓘ, vitamin D 6%ⓘ, niacin 25%ⓘ, vitamin B6 10%ⓘ, vitamin B12 10%ⓘ, selenium 50%ⓘ
Dolphin Safe Seal. Kosher. Non-GMO. Gluten Free.
Precaution: Contains: Tuna, Soy.
2 oz drained
Calories 60, Fat Cal. 5, Total Fat 0 g, Sat. Fat 0 g, Trans Fat 0 g, Polyunsat. Fat 0 g, Monounsat.
Fat 0 g, Cholest. 25 mg, Sodium 140 mg, Potassium 105
mg, Total Carb. 0 g, Fiber 0 g, Sugars 0 g, Protein 13 g, Protein 29 g, Percent
of recommended daily intake: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 2%,
Vitamin D 6%, Niacin 25%, Vitamin B6 10%, Vitamin B12 10%, Selenium 50%.
APPROVED
but limit to 1 serving per week due to mercury
and arsenic
Chicken Of The Sea®
Solid White Albacore Tuna In Water
Dist. by Chicken Of The
Sea Intl.
2018
Serving: 2 oz drained (56 g)
Protein: 13 g
Total fat: 1 g
Sodium: 140 mg
Calories: 60
Slightly pink, flaky chunks. Very mild flavor. Slightly dry mouthfeel,
although packed in water.
2 oz drained
EPA: 22.4
mg
DHA: 117.6 mg
DPA: 11.2 mg
Total Omega 3: 151.2 mg
Total
Omega 7: Not quantifiable (<28 mg)
Freshness: NA
Mercury: ✔
(0.27
ppm)
Arsenic: ✔
(126.6
mcg per serving)
Lead & Cadmium: ✔
Ingredients: Solid White Tuna, Water, Vegetable Broth (Contains Soy), Salt,
Pyrophosphate.
$0.82
[$0.59]
$1.65 per 5 oz can (approx. 2 servings) ($6.59/pack of 4 cans)
2 oz drained
Potassium 75 mg, vitamin D 6%ⓘ, niacin 30%ⓘ, vitamin B6 10%ⓘ, vitamin B12 10%ⓘ, selenium 90%ⓘ
Dolphin Safe Seal. Kosher.
Precaution: Contains Soy
2 oz drained (56 g)
Calories 60, Calories from Fat 10, Total Fat 1 g, Saturated Fat 0 g, Trans Fat
0 g, Polyunsaturated Fat 0 g, Monounsaturated 0 g, Cholesterol 20 mg, Sodium
140 mg, Potassium 75 mg, Total Carbohydrate 0 g, Dietary Fiber 0 g, Sugars 0 g,
Protein 13 g, Percent of recommended daily intake: Vitamin A 0%, Vitamin C 0%,
Calcium 0%, Iron 0%, Vitamin D 6%, Niacin 30%, Vitamin B6 10%, Vitamin B12 10%,
Selenium 90%.
APPROVED
but limit to 1 serving per week due to mercury
Kirkland Signature™ [Costco] Albacore Solid
White Tuna in Water
Dist. by Costco Wholesale Corporation
2018
Serving: 2 oz drained (56 g)
Protein: 16 g
Total fat: 0 g
Sodium: 180 mg
Calories: 70
White, flaky chunks. Mild, slightly salty flavor.
2 oz drained
EPA: 28
mg
DHA: 190.4 mg
DPA: 22.4 mg
Total Omega 3: 235.2 mg
Total
Omega 7: 28 mg (80% palmitoleic acid)
Freshness: NA
Mercury: ✔
(0.24
ppm)
Arsenic: ✔
(120.4
mcg per serving)
Lead & Cadmium: ✔
Ingredients: Albacore Tuna, Water, Sea Salt, Sodium Pyrophosphate.
$0.54
[$0.25]
$1.63 per 7 oz can (approx. 3 servings) ($13.00/pack of 8 cans)
2 oz drained
Iron 2%ⓘ
Dolphin Safe Seal. Kosher.
Precaution: Contains: Fish (Tuna).
2 oz drained
Calories 70, Calories from Fat 0, Total Fat 0 g, Saturated Fat 0 g,
Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, Trans Fat 0 g. Cholesterol 20
mg, Sodium 180 mg, Total Carbohydrate 0 g, Dietary Fiber 0 g, Sugars 0 g,
Protein 16 g, Percent of recommended daily intake: Vitamin A 0%, Vitamin C 0%,
Calcium 0%, Iron 2%.
APPROVED
but limit to 1 serving per week due to mercury
and arsenic
Best Option
for albacore ("white" tuna)
Vital Choice® Albacore Solid White Albacore Tuna
Dist. by Vital Choice
2018
Serving: 2 oz drained (57 g)
Protein: 16 g
Total fat: 4 g
Sodium: 23 mg
Calories: 100
Pinkish-white, large chunks. Mild flavor, slightly dry.
2 oz drained
EPA:
262.2 mg (claimed
310 mg) ✔
DHA: 1,031.7 mg (claimed 1,190 mg) ✔
DPA: 79.8 mg
Total Omega 3: 1,425 mg (claimed 1,590 mg) ✔
Total
Omega 7: 153.9 mg (81.5% palmitoleic acid)
Freshness: NA
Mercury: ✔
(0.33 ppm)
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: AAFA Pacific albacore tuna.
$2.61
[$0.20]
Lowest cost for EPA+DHA from any canned tuna
$7.83 per 6 oz can (approx. 3 servings) ($94.00/pack of 12 cans)
2 oz drained
Iron 1%ⓘ
Certified Sustainable Seafood MSC Seal. Kosher.
2 oz drained
Calories 100, Fat Cal. 36, Total Fat 4 g, Sat Fat 1 g, Trans Fat 0 g, Cholest. 31 mg, Sodium 23 mg, Total Carb. 0 g, Fiber 0 g,
Sugars 0 g, Protein 16 g, Percent of recommended daily intake: Vitamin A 0%,
Vitamin C 0%, Calcium 0%, Iron 1%.
NOT APPROVED
(Contained reasonable amounts of EPA and
DHA but less than claimed)
limit
to 1 serving per week due to mercury
Wild Planet® Albacore Wild Tuna
Dist. by Wild Planet Foods, Inc.
2018
Serving: 2 oz (56 g)
Protein: 14 g
Total fat: 2.5 g
Sodium: 150 mg
Calories: 80
Light pink, large chunks. Mild, slightly salty flavor.
2 oz
EPA: 50.4
mg
DHA: 229.6 mg
EPA+DHA: 280 mg (46.7% of labeled amount of 600 mg)
DPA: 12.8 mg
Total Omega 3: 297.4 mg
Total
Omega 7: 39.2 mg (85.7% palmitoleic acid)
Freshness: NA
Mercury: ✔
(0.28
ppm)
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Albacore Tuna (Thunnus alalunga) And Sea Salt.
$1.45
[$0.52]
$3.63 per 5 oz can (approx. 2.5 servings) ($21.79/pack of 6 cans)
2 oz
Iron 2%ⓘ
Kosher. Non GMO Project Verified Seal.
Precaution: Contains Fish.
2 oz
Calories 80, Calories from Fat 25, Total Fat 2.5 g, Saturated Fat 1 g, Trans
Fat 0 g, Cholesterol 20 mg, Sodium 150 mg, Total Carb. 0 g, Protein 14 g,
Percent of recommended daily intake: Vitamin A 0%, Vitamin C 0%, Calcium 0%,
Iron 2%.
Tuna - Skipjack (a "light" tuna):
APPROVED
Chicken Of The Sea®
Infusions™ Cracked Black Pepper Wild Caught Tuna
Dist. by Chicken of the Sea International
2020
Serving: 2.8 oz (80 g)
Protein: 20 g
Total fat: 6 g
Sodium: 310 mg
Calories: 150
Dark pink slightly shredded tuna chunks with strong peppery and slight lemon
flavor in light coating of olive oil. Comes with foldable spork.
2.8 oz
EPA: 16
mg
DHA: 120 mg
DPA: 16 mg
Total Omega 3: 192 mg
Total
Omega 7: 200 mg (36% palmitoleic acid)
Freshness: NA
Mercury: ✔
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Skip Jack Tuna, Extra Virgin Olive Oil, Water, Salt, Spices,
Maltodextrin, Onion, Sugar, Garlic, Yeast Extract, Natural Flavoring, Lemon
Juice.
$2.71
[$1.99]
$2.71 per 2.8 oz cup ($16.25/pack of 6 cups)
2.8 oz
Vitamin D 2 mcg, calcium 9 mg, iron 0.8 mg, potassium 266 mg
Dolphin Safe Seal
2.8 oz
Calories 150, Total Fat 6 g, Saturated Fat 1 g, Trans Fat 0 g, Polyunsaturated
Fat 0.5 g, Monounsaturated Fat 4.5 g, Cholesterol 35 mg, Sodium 310 mg, Total
Carb 2 g, Dietary Fiber 0 g, Total Sugars (Includes 0 g of Added Sugars) 0 g,
Protein 20 g, Vitamin D 2 mcg, Calcium 9 mg, Iron 0.8 mg, Potassium 266 mg.
APPROVED
but low in omega-3s
Safe Catch® Elite Solid Wild Tuna Steak
Dist. by Safe Catch Inc.
2018
Serving: 2 oz (56 g)
Protein: 14 g
Total fat: 0.5 g
Sodium: 230 mg
Calories: 60
Pink, large chunks. Strong flavor.
2 oz
EPA: Not
quantifiable (<11.2 mg)
DHA: 44.8 mg
DPA: Not quantifiable (<11.2 mg)
Total Omega 3: 50.4 mg
Total
Omega 7: Not quantifiable (<28 mg)
Freshness: NA
Mercury: ✔
(Claimed "Every tuna tested to a mercury limit of 0.1 parts per
million")
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Skipjack Tuna & Salt.
$1.43
[$3.20]
$3.58 per 5 oz can (approx. 2.5 servings) ($42.99/pack of 12 cans)
2 oz
Potassium 300 mg, calcium 2%ⓘ, iron 6%ⓘ, vitamin D 8%ⓘ, niacin 50%ⓘ, vitamin B6 30%ⓘ, vitamin B12 20%ⓘ, selenium 4%ⓘ
Dolphin Safe Seal. Kosher. BPA Free. Additive Free.
2 oz
Calories 60, Calories from Fat 5, Total Fat 0.5 g, Sat. Fat 0 g, Trans Fat 0 g,
Cholesterol 20 mg, Sodium 230 mg, Potassium 300 mg, Total Carb. 0 g, Fiber 0 g,
Sugars 0 g, Protein 14 g, Percent of recommended daily intake: Vitamin A 0%,
Vitamin C 0%, Calcium 2%, Iron 6%, Vitamin D 8%, Niacin 50%, Vitamin B6 30%,
Vitamin B12 20%, Selenium 40%.
APPROVED
Top Pick
for skipjack ("light" tuna)
Trader Joe's® Chunk Light Skipjack Tuna In Water With Sea Salt
Dist. by Trader Joe's
2018
Serving: 2 oz drained (56 g)
Protein: 14 g
Total fat: 0.5 g
Sodium: 180 mg
Calories: 60
Greyish pink shreds rather than chunks. Strong flavor.
2 oz drained
EPA: 16.8
mg
DHA: 112 mg
DPA: 16.8 mg
Total Omega 3: 140 mg
Total
Omega 7: Not quantifiable (<28 mg)
Freshness: NA
Mercury: ✔
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Chunk Light Tuna, Water, Sea Salt.
$0.60
[$0.46]
$1.49 per 5 oz can (approx. 2.5 servings)
2 oz drained
Iron 2%ⓘ
Dolphin Safe Seal. Kosher.
Precaution: Contains Tuna.
2 oz drained
Calories 60, Fat Cal. 5, Total Fat 0.5 g, Sodium 180 mg, Total Carb. 0 g, Fiber
0 g, Sugar 0 g, Protein 14 mg, Percent of recommended daily intake: Vitamin A
0%, Vitamin C 0%, Calcium 0%, Iron 2%.
APPROVED
but limit to 2 servings per week due to
mercury
Wild Planet® Skipjack Wild Tuna
Dist. by Wild Planet Foods, Inc.
2018
Serving: 2 oz (56 g)
Protein: 14 g
Total fat: 0.5 g
Sodium: 210 mg
Calories: 60
Greyish pink chunks. Strong flavor. Slightly oily.
2 oz
EPA: 89.6
mg
DHA: 352.8 mg
DPA: 22.4 mg
Total Omega 3: 476 mg (Claims an average of "150 mg EPA and DHA") ✔
(Note: Much higher amount than claimed.)
Total
Omega 7: 56 mg (80% palmitoleic acid)
Freshness: NA
Mercury: ✔
(0.22
ppm)
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Skipjack Tuna (Katsuwonus pelamis) And Sea Salt.
$1.20
[$0.27]
Lowest cost for EPA+DHA from skipjack tuna
$3.00 per 5 oz can (approx. 2.5 servings) ($35.97/pack of 12 cans)
2 oz
Iron 4%ⓘ
Dolphin Safe Seal. Kosher.
Precaution: Contains Fish.
2 oz
Calories 60, Calories from Fat 5, Total Fat 0.5 g, Saturated Fat 0 g, Trans Fat
0 g, Cholesterol 10 mg, Sodium 210 mg, Total Carb. 0 g, Protein 14 g, Percent
of recommended daily intake: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 4%.
Tuna - Yellowfin (a "light" tuna):
APPROVED
Top Pick
for yellowfin ("light" tuna)
Genova® Yellowfin Tuna In
Extra Virgin Olive Oil With Sea Salt
Dist. by Tri-Union Seafoods, LLC
2018
Serving: 2 oz (56 g)
Protein: 14 g
Total fat: 8 g
Sodium: 250 mg
Calories: 130
Greyish pink chunks. Very mild in flavorful olive oil.
2 oz
EPA: 22.4
mg
DHA: 145.6 mg
DPA: 22.4 mg
Total Omega 3: 229.6 mg
Total
Omega 7: 280 mg (44% palmitoleic acid)
Freshness: ✔
Mercury: ✔
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Solid Light Yellowfin Tuna, Extra Virgin Olive Oil, Sea Salt.
$1.14
[$0.68]
Lowest cost for EPA+DHA from yellowfin tuna
$2.28 per 5 oz can (approx. 2 servings)
2 oz
Iron 10%ⓘ
Dolphin Safe Seal. Certified Sustainable Seafood MSC™ Seal. Kosher. Non GMO Project Verified Seal.
2 oz
Calories 130, Fat Cal. 70, Total Fat 8 g, Sat. Fat 1.5 g, Trans Fat 0 g, Polyunsat. Fat 1 g, Monounsat.
Fat 5 g, Cholest. 25 mg, Sodium 250 mg, Total Carb. 0
g, Fiber 0 g, Sugars 0 g, Protein 14 g, Percent of recommended daily intake:
Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 10%.
APPROVED
but limit servings due to arsenic
StarKist Selects Solid Yellowfin
Tuna in Extra Virgin Olive Oil
Dist. by Starkist
2018
Serving: 1 drained can (113 g)Note:
Serving is about twice as large as all other products, so for ease of
comparison, 56.5 g serving is being used instead
Protein: 14.5 gⓘTotal fat:
6.5 gⓘSodium:
190 mgⓘCalories:
115ⓘ
Greyish pink chunks. Mild and slightly oily
1/2 can
EPA: Not
quantifiable (<11.3 mgⓘ)
DHA: 107.4 mgⓘ
EPA+DHA: 107.4 mgⓘ to 118.7 mgⓘ (claimed 125 mgⓘ) ✔
DPA: 11.3 mgⓘ
Total Omega 3: 169.5 mgⓘ
Total
Omega 7: 339 mgⓘ (45%
palmitoleic acid).
Freshness: ✔
Mercury: ✔
Arsenic: ✔
(162.7
mcg per 56.5 g servingⓘ)
Lead & Cadmium: ✔
Ingredients: Yellowfin Tuna, Extra Virgin Olive Oil, Sea Salt.
$1.00ⓘ
[$0.93]
$1.99 per 4.5 oz can
1/2 can
Vitamin D 10%ⓘⓘ, iron 6%ⓘⓘ, potassium 8%ⓘⓘ, niacin 90%ⓘⓘ, vitamin B6 15%ⓘⓘ, vitamin B12 80%ⓘⓘ, selenium 190%ⓘⓘ
Dolphin Safe Seal. Kosher. Soy Free. Non GMO Project
Verified Seal.
Precaution: Contains: Fish (Tuna).
1/2 canCalories 230,
Total Fat 13 g, Sat. Fat 2.5 g, Trans Fat 0 g, Polyunsat.
Fat 2.5 g, Monounsat. Fat 8 g, Cholest.
40 mg, Sodium 380 mg, Total Carb. 0 g, Protein 29 g, Percent of recommended
daily intake: Vitamin D 10%, Iron 6%, Potassium 8%, Niacin 90%, Vitamin B6 15%,
Vitamin B12 80%, Selenium 190%.
Tuna - "Light" tuna (specific type
not identified on label):
APPROVED
Bumble Bee® Sandwich In
Seconds™ Tuna Salad
Dist. by Bumble Bee Seafoods
2020
Serving: 2.5 oz (71 g)
Protein: 8 g
Total fat: 0.5 g
Sodium: 340 mg
Calories: 60
Very light pink, mushy-textured tuna salad with bits of softened celery and
carrot. Slightly sweet taste (due to added sugar, modified food starch, water
chestnut). Comes with foldable spoon.
2.5 oz
EPA: 21.3
mg
DHA: 142 mg
DPA: 14.2 mg
Total Omega 3: 177.5 mg
Total
Omega 7: Not quantifiable (<35.5 mg)
Freshness: NA
Mercury: ✔
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Light Tuna, Water, Celery, Carrot, Sugar, Modified Food Starch,
Water Chestnut, Less Than 2% Of Salt, Onion, Carrageenan, Mustard Powder, Onion
Powder, Acetic Acid, Xanthan Gum, Glucono
Delta-Lactone, Color Added.
$1.99
[$1.22]
$1.99 per 2.5 oz packet ($23.88/pack of 12 packets)
2.5 oz
Vitamin D 0.5 mcg, calcium 10 mg, iron 0.4 mg, potassium 180 mg.
Dolphin Safe Seal. Gluten Free.
Precaution: Contains: Tuna.
2.5 oz
Calories 60, Total Fat 0.5 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 20
mg, Sodium 340 mg, Total Carb. 5 g, Dietary Fiber 1 g, Total Sugars [Incl. 2 g
Added Sugars] 3 g, Protein 8 g, Vit. D 0.5 mcg, Calcium 10 mg, Iron 0.4 mg, Potas. 180 mg.
Salmon - Sockeye ("Red"):
APPROVED
Top Pick
for sockeye ("red" salmon)
Deming's Red Sockeye Wild Alaska Salmon
Dist. by PeterPan®
Seafoods Inc.
2018
Serving: 1/4 cup (63 g)
Protein: 13 g
Total fat: 7 g
Sodium: 230 mg
Calories: 110
Pinkish-orange chunks that include edible bones and skin. Slightly salty and
oily with mild salmon flavor.
1/4 cup
EPA:
277.2 mg
DHA: 472.5 mg
DPA: 94.5 mg
Total Omega 3: 963.9 mg (claimed 764 mg) ✔
Total
Omega 7: 233.1 mg (78.4% palmitoleic acid)
Note:
Total fat calculated as 3.4 g although listed 7 g
Freshness: ✔
Mercury: ✔
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Sockeye Salmon and Salt.
$0.78
[$0.10]
Lowest cost for EPA+DHA from any fish product
$5.47 per 14.75 oz can (approx. 7 servings)
1/4 cup
Vitamin A 2%ⓘ,
calcium 10%ⓘ,
iron 2%ⓘ
Alaska Seafood® Seal. Kosher.
Precaution: Contains: Fish (Salmon).
1/4 cup
Calories 110, Calories from Fat 60, Total Fat 7 g, Saturated Fat 1.5 g, Trans
Fat 0 g, Cholesterol 40 mg, Sodium 230 mg, Total Carbohydrate 0 g, Dietary
Fiber 0 g, Sugars 0 g, Protein 13 g, Percent of recommended daily intake:
Vitamin A 2%, Vitamin C 0%, Calcium 10%, Iron 2%.
APPROVED
Rubinstein's® Red Salmon
Dist. by Trident Seafoods
2020
Serving: 1/3 cup (85 g)
Protein: 17 g
Total fat: 6 g
Sodium: 310 mg
Calories: 130
Reddish pink chunks with some skin and noticeable, soft, edible bones,
moderate salmon flavor.
1/3 cup
EPA: 289
mg
DHA: 782 mg
DPA: 93.5 mg
Total Omega 3: 1,385.5 mg (claimed 1,180 mg) ✔
Total
Omega 7: 255 mg (90% palmitoleic acid)
Freshness: ✔
Mercury: ✔
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Red Salmon and Salt.
$1.66
[$0.15]
$4.14 per 7.5 oz can (approx. 2.5 servings)
1/3 cup
Vitamin D 29 mcg, calcium 179 mg, potassium 263 mg
Kosher. All Natural - No artificial colors, artificial flavors or
preservatives.
1/3 cup
Calories 130, Total Fat 6 g, Sat Fat 1 g, Trans Fat 0 g, Cholest
65 mg, Sodium 310 mg, Total Carb. 0 g, Fiber 0 g, Total Sugars 0 g, Includes 0 g Added Sugars, Protein 17 g, Vit D 29 mcg (1,165
IU), Calcium 179 mg, Iron 0 mg, Potas 263 mg.
APPROVED
Trader Joe's® Sockeye Salmon
Dist. by Trader Joe's
2018
Serving: 1/4 cup (63 g)
Protein: 13 g
Total fat: 7 g
Sodium: 270 mg
Calories: 110
Pinkish-orange chunks that include edible bones and skin. Slightly salty and
oily with mild salmon flavor.
1/4 cup
EPA:
195.3 mg
DHA: 390.6 mg
DPA: 63 mg
Total Omega 3: 743.4 mg
Total
Omega 7: 201.6 (75% palmitoleic acid)
Freshness: ✔
Mercury: ✔
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Pacific Sockeye Salmon, Salt.
$1.00
[$0.17]
$3.49 per 7.5 oz can (approx. 3.5 serving)
1/4 cup
Vitamin A 2%ⓘ,
calcium 10%ⓘ,
iron 2%ⓘ
Kosher.
1/4 cup
Calories 110, Fat Cal. 60, Total Fat 7 g, Sat. Fat 1.5 g, Trans Fat 0 g, Cholest. 40 mg, Sodium 270 mg, Total Carb. 0 g, Fiber 0 g,
Sugars 0 g, Protein 13 g, Percent of recommended daily intake: Vitamin A 2%,
Vitamin C 0%, Calcium 10%, Iron 2%.
NOT APPROVED
(Contained normal amounts of omega-3s, but EPA
was lower than claimed on label)
Vital Choice® Wild Alaskan Sockeye Salmon - No
Added Salt
Dist. by Vital Choice
Seasonally
availableⓘ
2018
Serving: 1/4 cup (53 g)
Protein: 12 g
Total fat: 4 g
Sodium: 40 mg
Calories: 85
Pinkish-orange chunks that include edible bones and skin. Slightly salty and
oily with mild salmon flavor.
1/4 cup
EPA:
222.6 mg (74.2% of labeled amount of
300 mg)
DHA: 418.7 mg (claimed 450 mg) ✔
DPA: 79.5 mg
Total Omega 3: 879.8 mg (claimed 800 mg) ✔
Total
Omega 7: 233.2 mg (81.8% palmitoleic acid)
Note:
Total fat calculated as 2.8 g although listed 7 g
Freshness: ✔
Mercury: ✔
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Wild Alaskan Sockeye Salmon.
$1.63
[$0.25]
$6.50 per 7.5 oz can (approx. 4 servings)
1/4 cup
Vitamin A 2%ⓘ,
calcium 12%ⓘ,
iron 3%ⓘ
Certified Sustainable Seafood MSC™ Seal. Kosher.
1/4 cup
Calories 85, Fat Cal. 35, Total Fat 4 g, Sat. Fat 1 g, Trans Fat 0 g, Cholest. 23 mg, Sodium 40 mg, Total Carb. 0 g, Fiber 0 g,
Sugars 0 g, Protein 12 g, Percent of recommended daily intake: Vitamin A 2%,
Vitamin C 0%, Calcium 12%, Iron 3%.
Salmon - Pink:
APPROVED
Top Pick
for pink salmon
Kirkland Signature™ [Costco] Wild Alaskan Pink
Salmon
Dist. by Costco Wholesale Corporation
2018
Serving: 1/4 cup (56 g)
Protein: 12 g
Total fat: 1 g
Sodium: 160 mg
Calories: 60
Very light pink chunks (like albacore tuna), mild salmon flavor.
1/4 cup
EPA:
100.8 mg
DHA: 285.6 mg
DPA: 33.6 mg
Total Omega 3: 464.8 mg (claimed 360 mg) ✔
Total
Omega 7: 56 mg (90% palmitoleic acid)
Freshness: NA
Mercury: ✔
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Pink Salmon (Oncorhynchus gorbuscha),
Salt.
$0.72
[$0.19]
$2.17 per 6 oz can (approx. 3 servings) ($12.99/ pack of 6 cans)
1/4 cup
Iron 2%ⓘ
Alaska Seafood® Seal. Kosher.
1/4 cup
Calories 60, Calories from Fat 10, Total Fat 1 g, Saturated Fat 0 g, Trans Fat
0 g, Cholesterol 160 mg, Total Carbohydrate 0 g, Dietary Fiber 0 g, Sugars 0 g,
Protein 12: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 2%.
Sardines:
APPROVED
but limit servings due to arsenic
King Oscar® Wild Caught Sardines in Extract
Virgin Olive Oil
Dist. by Tri-Union Seafoods, LLC
2020
Serving: 3 oz drained (85 g)
Protein: 14 g
Total fat: 20 g
Sodium: 300 mg
Calories: 240
Soft, smaller, non-gutted sardines with tails and silver/grey skin in olive
oil, no noticeable bones, mild sardine flavor.
3 oz drained
EPA:
713.2 mg
DHA: 1,164.5 mg
DPA: 66.3 mg
Total Omega 3: 2,092.7 mg (claimed 2,500 mg as triglycerides) ✔
Total
Omega 7: 748 mg (80.7% palmitoleic acid)
Freshness: ✔
Mercury: ✔
Arsenic: ✔
(190.4
mcg per serving)
Lead & Cadmium: ✔
Ingredients: Lightly smoked brisling sardines, extra virgin olive oil, salt.
$2.44
[$0.13]
Lowest cost for EPA+DHA from sardines
$2.44 per 3.75 oz can ($4.88/pack of 2 cans)
3 oz drained
Vitamin A 6%ⓘ,
calcium 30%ⓘ,
iron 6%ⓘ
Kosher.
3 oz drained
Calories 240, Fat Cal. 180, Total Fat 20 g, Saturated Fat 4 g, Trans Fat 0 g, Polyunsat. Fat 4 g, Monounsat.
Fat 12 g, Cholesterol 50 mg, Sodium 300 mg, Total Carb. 0 g, Fiber 0 g, Sugars
0 g, Protein 14 g, Percent of recommended daily intake: Vitamin A 6%, Vitamin C
0%, Calcium 30%, Iron 6%.
APPROVED
Top Pick
for sardines
Season Brand® Sardines in Extra Virgin Olive Oil
Dist. by The Manischewitz
Company
2020
Serving: 1/2 cup drained (85 g)
Protein: 22 g
Total fat: 12 g
Sodium: 340 mg
Calories: 200
Soft, skinned, gutted and de-boned sardines in olive oil, moderate sardine
flavor.
1/2 cup drained
EPA:
1,062.5 mg
DHA: 622.2 mg
DPA: 119 mg
Total Omega 3: 1,887 mg (claimed 1,700 mg) ✔
Total
Omega 7: 629 mg (64.9% palmitoleic acid)
Freshness: ✔
Mercury: ✔
Arsenic: ✔
Lead & Cadmium: ✔
Ingredients: Sardines (Fish), Organic Extra Virgin Olive Oil, Salt.
$2.33
[$0.14]
$2.33 per 4.375 oz can ($27.99/pack of 12 cans)
1/2 cup drained
Vitamin D 15%ⓘ,
calcium 7%ⓘ,
iron 8%ⓘ,
potassium 6%ⓘ
Friend Of The Sea® Certified Sustainable Seal. CA Prop 65 Compliant. Non GMO Project Verified Seal. Gluten Free. Kosher.
Precaution: Contains: Fish.
1/2 cup drained
Calories 200, Total Fat 12 g, Sat. Fat 3 g, Trans Fat 0 g, Cholesterol 56 mg,
Sodium 340 mg, Total Carb. 0 g, Fiber 0 g, Total Sugars [Incl. 0 g Added
Sugars] 0 g, Protein 22 g, Percent of recommended daily intake: Vitamin D 15%,
Calcium 7%, Iron 8%, Potassium 6%.
APPROVED
but limit servings due to arsenic
Wild Planet® Wild Pacific Sardines in Extra
Virgin Olive Oil Lightly Smoked
Dist. by Wild Planet Foods, Inc.
2020
Serving: 3 oz drained (85 g)
Protein: 18 g
Total fat: 11 g
Sodium: 260 mg
Calories: 170
Somewhat firm, gutted sardines with black/silver skin in olive oil with very
soft, small, edible bones, mild, slightly smoked sardine flavor.
3 oz drained
EPA:
739.5 mg
DHA: 892.5 mg
EPA+DHA: 1,632 mg (claimed 1,800 mg) ✔
DPA: 170 mg
Total Omega 3: 2,048.5 mg
Total
Omega 7: 578 mg (70.6% palmitoleic acid)
Freshness: NA
Mercury: ✔
Arsenic: ✔
(181.1
mcg per serving)
Lead & Cadmium: ✔
Ingredients: Sardine (Sardinops sagax Or Sardinops
melanostictus), Organic Extra Virgin Olive Oil,
Water, Sea, Salt, Aqueous Natural Smoke.
$2.92
[$0.18]
$2.92 per 4.4 oz can ($35.00/pack of 12 cans)
3 oz drained
Vitamin D 50%ⓘ,
calcium 15%ⓘ,
iron 10%ⓘ,
potassium 4%ⓘ
Kosher. Scale Fee. Sustainable Caught. Non GMO Project
Verified Seal.
Precaution: Contains Fish (Sardines).
3 oz drained
Calories 170, Total Fat 11 g, Sat. Fat 3 g, trans Fat 0 g, Cholest.
35 mg, Sodium 260 mg, Total Carb. 0 g, Fiber 0 g, Total Sugars (Incl. 0 g Added
Sugars) 0 g, Protein 18 g, Vit. D (50% DV), Calcium (15% DV), Iron (10% DV),
Potassium (4% DV).
Unless otherwise noted, information about the
products listed above is based on the samples purchased by ConsumerLab.com (CL)
for this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of the
same quality as what was tested.
The information contained in this report is
based on the compilation and review of information from product labeling and
analytic testing. CL applies what it believes to be the most appropriate
testing methods and standards. The information in this report does not reflect
the opinion or recommendation of CL, its officers or employees. CL cannot
assure the accuracy of information.
Copyright ConsumerLab.com, LLC, 2021 All
rights reserved. Not to be reproduced, excerpted, or cited in any fashion
without the express written permission of ConsumerLab.com LLC
ConsumerTips™:
Serving
sizes for children
Due to the risk of mercury exposure, children should consume smaller serving
sizes of fish (based on age) if eating fish twice per week. For example, when
choosing from the FDA's "Best Choices" for
fish (those lowest in mercury), a serving size of fish for 2-year-olds should
be limited to 1 ounce, for 6-year-olds, 2 ounces, and for 9-year-olds, 3
ounces. Children ages 11 and older can consume 4 ounces per serving (FDA 2017).
Seals and terms found on canned seafood
Fishing methods and certification programs have been developed to help maintain
stable fish populations and avoid unnecessary harm to other sea life. You can
look for seals and statements on products indicating that they were produced in
accordance with these methods and programs, which include the following:
Dolphin Safe
Displaying a "Dolphin Safe" seal on a product indicates that "No
dolphins were killed or seriously injured during the sets in which the tuna were caught." In the U.S., this program was established
as part of the 1990 Dolphin Protection Consumer
Information Act. There is some criticism of the seal, however,
because verification is only required from the captain of the vessel, except in
the Eastern Tropical Ocean where verification must be by an observer from the
National Marine Fisheries Service. Companies may use any symbol, such as a
picture of a dolphin, or phrase indicating a product is dolphin-safe.
Certified Sustainable Seafood MSC Seal
This seal indicates that the fish in a product were wild-captured and verified
as coming from a fishery certified by the Marine Stewardship Council.
This organization assesses fisheries for their impact on wild fish populations,
tracks fish through the supply-chain, and sets standards and best practices
based on agricultural sustainability.
Sustainably Pole & Line Caught
This term is meant to indicate that the fish in a product were caught one at a
time, using a fishing line, handline or troll. These methods are often promoted
as environmentally sustainable and supportive of coastal communities. The International
Pole & Line Foundation (IPNLF) is an organization that
"works to develop, support and promote socially and environmentally
responsible pole-and-line and handline tuna fisheries around the world."
The American Albacore Fishing Association (AAFA)
is a non-profit industry-based organization that represents commercial pole
& line vessels. Its mission is "to ensure responsible fishery
management practices and the participation of vital fishing communities."
Alaskan Seafood Seals
The Alaska RFM Certification Seal indicates that a fishery "has been
independently certified to the Responsible Fisheries Management (RFM)
Certification Program." Fisheries that meet the standards for
this certification may claim that their fish is from Alaska and from a
"fishery that has been independently certified as responsibly
managed." Separately, an "Alaskan Seafood" origin identifier is
provided by the Alaska Seafood Marketing Institute.
It simply indicates that a food originated in Alaska.
Although none of the products in this review were made from farmed fish (all
were from wild fish), for information about the differences between wild-caught
and farm-raised salmon (including bioengineered salmon) see Farmed vs. Wild Salmon — Which is
Better? in the Fish Oil Review.
Concerns and Cautions:
Be
aware that allergies to fish may not become apparent until
adulthood. Symptoms may include hives, skin rash, gastrointestinal discomfort,
stuffy nose, headaches, asthma, or, less commonly, anaphylaxis with impaired
breathing and shock.
Fish can ingest small fibers and particles of plastic,
known as microplastics, which now contaminate nearly every body of
water. It was previously thought that microplastics accumulate predominately in
the digestive tract of seafood, and, therefore, those consumed whole, such as
oysters, clams and mussels, might represent a larger source of microplastics
than fish from which only the flesh is consumed. However, a study of oysters,
prawns, squid, crabs, and sardines purchased at a seafood market in Australia
found that sardines (gutted and filleted) contained the highest average
concentration of total plastic mass (including polystyrene, polyethylene,
polyvinyl chloride, polypropylene). Sardine fish meat contained 0.3 mg of
plastic per gram, equivalent to 30 mg of plastic in a 100
gram serving of three sardines. This concentration was three times
higher than that in oysters (whole, shucked), squid (flesh of the mantle and
fins), or prawns (non-deveined flesh). Crab meat (from legs and claws) had just
one-tenth the concentration of microplastic as sardine meat (Ribeiro, Environ Sci Technol 2020). It's not
clear how microplastics get into the flesh of sardines, although microplastics
have been found in the flesh and organs of other species of fish (Zitouni, Evniron Pollut 2020; Karami, Sci Rep 2017).
The presence of microplastics in the digestive systems of other commonly
consumed fish, including salmon and tuna, has been confirmed, but there appears
to be little research on the accumulation of microplastics in the flesh of
salmon and tuna (Collicutt, Environ Pollut 2019; Walkinshaw, Ecotoxicol Environ Saf 2020).
While there is growing awareness and concern about microplastics, there is
currently not enough research to know how ingesting microplastics from fish and
or other seafood impacts human health (Smith, Curr Environ Health Rep
2018).
To further assist consumers, ConsumerLab.com licenses its flask-shaped CL Seal
of Approved Quality (see The CL Seal) to manufacturers for use on
labels of products that have passed its testing. ConsumerLab.com will
periodically re-evaluate these products to ensure their compliance with ConsumerLab.com's standards.
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Latest Clinical Research Updates for Tuna, Salmon & Sardines
4/04/2021
Can eating sardines
reduce the risk of type 2 diabetes? See what a new study found in the What It Does section of our Tuna, Salmon
& Sardines Review. Also see our Top Picks for sardines, canned salmon and tuna.
Learn about the effects
of fish oil supplements on blood sugar and insulin sensitivity in our Fish Oil Supplements Review.
More Fish, Less Death for Some
3/10/2021
A recent analysis found
that regular consumption of fish was associated with an 18% lower risk of death
over a 9-year period. Get the details in the What It Does section of our Canned Fish
Review. Also see our Top Picks among canned and packaged tuna, salmon and
sardines.
10/13/2020
A recent study found
unexpectedly high levels of microplastic particles in certain seafoods. Get the
details and see which had the highest concentration in the Concerns and Cautions section
of section of our Tuna, Salmon and Sardines Review. Also see our Top Picks for tuna, salmon and sardines.
6/29/2019
You'll start seeing a new
heart health claim on fish oil supplements as well as foods that provide the
omega-3's EPA and DHA. While legal, the claim is a bit fishy. Get the details
in the Fish Oil Supplements Review as
well as the Canned Tuna and Salmon Review.
Also see our Top Picks for fish oil supplements and canned fish.
10/23/2018
Studies are showing that
higher blood levels of DPA (an omega-3 fatty acid obtained from fish) are
associated with healthier aging and reduced
cardiovascular disease. Although a cause-and-effect relationship has
not been established, if you're interested in increasing DPA in your diet, we
just published the amounts of DPA that we found in
popular brands of canned tuna and salmon. Some had virtually no DPA,
while others provided nearly 100 mg per serving. (Also see our Top Picks for Canned Tuna & Salmon.)
Related CL Answers (7)