Best Seafood Alternatives to Salmon for Omega-3s

If you want the omega-3 benefits of salmon but need a change, the best all-around alternative is sardines (Atlantic or Pacific). They deliver more EPA and DHA per serving than salmon, cost less, and are low in mercury. Canned sardines are convenient, sustainable, and easy to add to salads, pasta, or toast.

What to Look For

When comparing seafood for omega-3s, focus on these criteria:

• EPA and DHA content: These are the long-chain omega-3s your body uses directly. Aim for at least 1,000 mg combined per serving (about 3.5 oz cooked or one can).
• Mercury level: Choose low-mercury fish, especially if you eat seafood regularly or are pregnant/nursing. Avoid shark, swordfish, king mackerel, and tilefish.
• Sustainability: Look for species that are not overfished, or choose certified options (MSC, ASC) when available.
• Form and convenience: Fresh, frozen, canned, or smoked—each has trade-offs in cost, taste, and preparation time.
• Calories and protein: If you’re tracking macros, note that oily fish are higher in calories but also rich in protein.

Sardines (Atlantic or Pacific)

Strengths: A 3.5-oz serving of Atlantic sardines provides about 1,500 mg of EPA and DHA—more than salmon. They’re also one of the most sustainable seafood choices, and canned options are inexpensive and shelf-stable.

Trade-offs: The strong flavor and small bones (though edible and a bonus source of calcium) aren’t for everyone. Some canned sardines are packed in oil, adding calories.

Best for: Budget-conscious eaters, those who want maximum omega-3s per dollar, and anyone who likes bold, fishy flavors. Great for quick lunches.

Anchovies

Strengths: Anchovies are packed with omega-3s—about 1,000 mg per 3.5 oz—and are also very low in mercury. They’re a staple in Mediterranean diets and add umami to sauces, dressings, and pizzas.

Trade-offs: The intense salty, fishy taste can be off-putting. They’re usually sold cured in salt or oil, which adds sodium.

Best for: Cooks who want a flavor booster, or those who like strong-tasting fish. Good for adding to pasta, Caesar salads, or tapenade.

Mackerel (Atlantic or Pacific)

Strengths: Atlantic mackerel provides around 1,400 mg of EPA and DHA per 3.5 oz. It’s rich and meaty, with a milder taste than sardines. Often sold fresh or smoked.

Trade-offs: King mackerel is high in mercury—avoid it. Atlantic mackerel is low in mercury, but Pacific mackerel is moderate; eat it occasionally. Fresh mackerel can be pricier than canned options.

Best for: Those who like a firm, flavorful fish and are willing to cook fresh fillets. Good grilled, broiled, or smoked.

Herring

Strengths: Herring delivers about 1,700 mg of EPA and DHA per 3.5 oz, one of the highest levels. It’s also low in mercury and often available pickled, smoked, or fresh. Pickled herring is a common delicacy in Northern Europe.

Trade-offs: Pickled versions can be high in sodium and sugar. Fresh herring isn’t as widely available in the US as other fish.

Best for: People who enjoy pickled or smoked fish, or those looking for a very high omega-3 content. Good for appetizers or salads.

Oysters

Strengths: Oysters are surprisingly rich in omega-3s—about 700 mg per 3.5 oz—and also provide zinc, iron, and vitamin B12. They’re low in mercury and can be farmed sustainably.

Trade-offs: They’re expensive, especially fresh. The texture and taste are an acquired taste for many. Canned smoked oysters are cheaper but higher in sodium.

Best for: Seafood lovers who want variety and are willing to pay more. Great as an appetizer or in stews.

Trout (Rainbow or Lake)

Strengths: Rainbow trout provides about 1,000 mg of EPA and DHA per 3.5 oz, similar to salmon. It’s mild-flavored, easy to cook, and often farmed sustainably in the US.

Trade-offs: Farmed trout may have lower omega-3s if fed a plant-based diet; check labels. It can be pricier than canned fish but cheaper than fresh salmon.

Best for: Those who want a salmon-like texture and taste but prefer a milder flavor. Good for grilling, baking, or pan-searing.

How to Choose

Your choice depends on three main factors: budget, use case, and taste preferences.

• Budget: Canned sardines and anchovies are the cheapest (often $2–3 per can). Fresh mackerel and trout are mid-range. Oysters and fresh herring are on the higher end.
• Use case: For quick lunches, canned sardines or anchovies are unbeatable. For a dinner entrée, fresh mackerel, trout, or herring work well. Oysters are great for appetizers or special meals.
• Taste: If you dislike strong fishy flavors, start with trout or mackerel. If you love bold flavors, sardines and anchovies are perfect.
• Mercury and sustainability: All the options above are low-mercury except king mackerel (avoid). For sustainability, choose wild-caught Atlantic mackerel or Pacific sardines, or farmed trout and oysters.

Frequently Asked Questions

Are canned sardines as healthy as fresh fish?

Yes. Canned sardines retain their omega-3 content and are just as nutritious. Choose ones packed in water or olive oil to avoid extra calories.

Can I get omega-3s from plant sources instead?

Plant sources (flaxseed, chia, walnuts) contain ALA, which your body converts to EPA/DHA inefficiently (only about 5–10%). Seafood is more effective for raising blood omega-3 levels.

How much omega-3 do I need per day?

Most health organizations recommend 250–500 mg of EPA and DHA daily. Eating one serving of any of these fish 2–3 times a week easily meets that.

Is smoked fish as healthy as fresh?

Smoked fish retains omega-3s, but it’s higher in sodium. If you have high blood pressure, limit smoked options and choose fresh or canned in water.

Are these alternatives safe during pregnancy?

Yes, all the options listed are low in mercury and safe in moderation (2–3 servings per week). Avoid raw or undercooked fish, and limit smoked fish due to listeria risk.

What if I don’t like fish at all?

Consider algae-based omega-3 supplements, which provide DHA directly. You can also try mild-tasting trout or mackerel prepared with strong seasonings to mask the fishiness.

Bottom Line

For the best balance of omega-3s, cost, and sustainability, sardines are the clear winner. If you prefer a milder flavor, choose rainbow trout or Atlantic mackerel. For a treat, try oysters. Rotate among these options to keep your meals interesting and your omega-3 intake high.

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