Summary
What did ConsumerLab’s tests of popular canned fish show?
High levels of mercury were found in two albacore “white” tuna, with moderate levels in the other four and in two skipjack “light” tuna.
High levels of arsenic were found in 5 of 6 albacore tuna (with a moderate amount in the 6th), 3 of 5 sardines (with a moderate amount in the other two), 1 of 2 mackerel, and 1 of 3 skipjack “light” tuna (with a moderate amount in the others). Both yellowfin “light” tuna had moderate amounts of arsenic. Both sockeye “red” salmon and pink salmon had no measurable of mercury or arsenic, and none of the products contained quantifiable amounts of lead or cadmium.
The high levels of mercury and arsenic found suggest avoiding daily use of these canned fish. Children and women who are pregnant or nursing should limit use of the products highest in mercury to only 1 to 2 servings per week.
Amounts of beneficial omega-3 fatty acids (DHA and EPA) ranged enormously – from as little as 119 mg (in one tuna) to more than 1,000 mg or even 2,000 mg in some sardines, mackerel, and salmon, based on an 85-gram serving of each. There was also a large range within the same type of fish, with DHA and EPA levels ranging by 7 times among albacore tunas, 2 times among sardines, and nearly 4 times among mackerel.
Which canned fish products are best?
ConsumerLab selected eight products as Top Picks within specific categories of tuna, salmon, sardines and mackerel. Each provided a significant amount of DHA and EPA with minimal mercury and arsenic contamination and at a good price. These Top Picks are particularly good choices for people seeking more healthy options when eating fish.
Is it worth paying more for some canned fish than others?
In some cases, we think it is. Although some brands were more than twice the cost per serving of others, these brands provided significantly more DHA and EPA and/or less contamination with mercury or arsenic.
Why eat canned fish?
Canned (or otherwise packaged) tuna, salmon, sardines, and herring are convenient foods that help meet dietary recommendations for protein as well as providing the omega-3 fatty acids DHA and EPA. 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).
