No-salt-added canned light (skipjack) tuna and no-salt-added canned pink or sockeye salmon are the best combination of low sodium and low mercury. Both sit in the FDA/EPA “Best Choices” mercury tier, which clears them for 2-3 servings a week for most adults. Canned albacore and other white tuna carry more mercury, so even a no-salt-added can of albacore should stay capped at one serving a week. Sodium and mercury are separate problems, and you need to check both before you decide what goes in the cart.
Most shoppers only look at the sodium number on a tuna or salmon can. That is half the decision. The other half is mercury exposure, which depends on the fish species, not the salt level. A can of no-salt-added albacore is still albacore. Picking it over a regular salted version lowers your sodium intake, but it does not change how often it is safe to eat.
Why sodium alone is not the full picture
Canned fish is popular in low-sodium cooking because a 2-ounce drained serving can range from under 35 mg of sodium to well over 300 mg, depending on the brand and whether salt was added during canning. Under FDA labeling rules, “low sodium” means 140 mg or less per serving, and “very low sodium” means 35 mg or less. Many no-salt-added tuna and salmon products land in that very-low range. That is a real win if you are managing a 2,300 mg daily sodium ceiling, or the tighter 1,500 mg target often suggested for high blood pressure.
But sodium is a day-to-day number you can offset with other low-sodium choices at the same meal. Mercury is different. It builds up in the body over weeks, and the FDA and EPA set their fish advice around weekly frequency, not single meals. A tuna can with zero added salt does not reduce the mercury already in the fish. This is the piece most roundups skip, and it is the one that actually determines which can is safe for you.
The decision rule: cross-check sodium tier with mercury tier
Use this two-step order. First, find the fish species on the FDA/EPA mercury chart and note your weekly ceiling. Second, within that ceiling, pick the lowest-sodium product you can find. Never do it in reverse. A low-sodium label does not buy you extra servings of a higher-mercury fish.
| Canned fish | Typical sodium range per 2 oz (check label) | FDA/EPA mercury tier | Weekly serving ceiling |
|---|---|---|---|
| Light or skipjack tuna, regular | roughly 200-350 mg | Best Choice | 2-3 servings/week |
| Light or skipjack tuna, no-salt-added | roughly 35-75 mg | Best Choice | 2-3 servings/week |
| Albacore or white tuna, regular | roughly 300-400 mg | Good Choice (higher mercury) | 1 serving/week |
| Albacore or white tuna, no-salt-added | roughly 35-140 mg | Good Choice (higher mercury) | still 1 serving/week |
| Pink or sockeye salmon, regular | roughly 300-450 mg | Best Choice | 2-3 servings/week |
| Pink or sockeye salmon, no-salt-added | roughly 50-140 mg | Best Choice | 2-3 servings/week |
Ranges above are typical, not guaranteed. Always confirm the exact milligram figure printed on the can you are holding, since formulations change by brand and region.
Albacore averages close to three times the mercury of light or skipjack tuna, which is why the FDA and EPA split them into separate tiers in their joint fish-advice guidance. That gap is about the fish, not the sodium content. So if you eat canned tuna almost every day, skipjack is the species that keeps you inside the mercury ceiling. Albacore fans should treat it as a once-a-week item no matter which sodium version they buy.
Canned salmon rarely shows up on mercury warning lists at all. It is a short-lived, lower-trophic fish, so levels stay low across brands and species. That makes it one of the more flexible heart-healthy fish choices for people who want several servings a week without tracking mercury tier by tier.
How to apply this at the grocery store
Start by asking how often you actually eat canned fish. Once a week? Twice a week? Daily? That number sets your mercury budget before sodium even enters the conversation.
- If you eat canned fish most days, build your rotation around skipjack tuna and salmon, both Best Choice species, and buy the no-salt-added or low-sodium versions of each.
- If you only eat canned fish once a week, albacore is fine occasionally, but still reach for the lowest-sodium can on the shelf since you get no mercury benefit from the salted version.
- Rinsing drained tuna under water for about 30 seconds can lower surface sodium somewhat, but it will not remove sodium mixed into the flesh, and it does nothing for mercury. Treat it as a minor assist, not a fix.
- Pouch tuna and canned tuna behave the same way for this purpose; check the label on either format rather than assuming one is automatically lower in sodium.
This same label-first habit applies across the pantry, not just the fish aisle. If you are rebuilding your shelf around low-sodium canned foods generally, tuna and salmon are two of the easier wins because unsalted versions are widely available and the protein content stays the same either way.
Where canned fish fits in a low-sodium, heart-healthy pattern
A single meal built around a 600 mg per-meal sodium ceiling has room for a no-salt-added tuna or salmon serving plus a side or two, without blowing the budget. Pair it with a low-sodium whole-grain cracker, a plain vegetable, or a dressing from a list of low-sodium salad dressings, and the whole plate can land well under that ceiling.
Canned salmon in particular brings omega-3 fats that groups like the American Heart Association associate with cardiovascular health, on top of its generally low mercury profile. That combination is part of why fish shows up so often on heart-healthy food lists. If sodium is your main focus right now, the broader low-sodium eating guide walks through how canned fish fits alongside other packaged staples.
One more label detail worth knowing: a “reduced sodium” claim only means at least 25% less sodium than the standard version of that same product. It does not guarantee the can meets the 140 mg “low sodium” cutoff. Always check the actual milligram number, not just the claim on the front of the can.
Frequently asked questions about low-sodium canned tuna and salmon
Is canned tuna or canned salmon lower in sodium?
Neither is automatically lower. Both come in regular and no-salt-added versions with similar ranges. The deciding factor is the specific product and brand, so compare the label on the can in front of you rather than assuming one species wins by default.
Which canned tuna is safest for mercury?
Light or skipjack tuna sits in the FDA/EPA “Best Choices” tier with lower average mercury, supporting 2-3 servings a week for most adults. Albacore and white tuna carry more mercury and fall under “Good Choices,” generally limited to one serving a week.
Does rinsing canned tuna remove the sodium?
Rinsing under water for about 30 seconds can reduce surface sodium somewhat, but a meaningful amount stays absorbed in the flesh. It helps a little; it is not a substitute for buying a no-salt-added or low-sodium product in the first place.
How much canned salmon can I eat per week?
Canned salmon is generally a FDA/EPA “Best Choice” species with low average mercury, which supports 2-3 servings a week for most adults. Check the sodium line on the label separately, since that number is about your daily sodium goal, not your mercury limit.
Is no-salt-added tuna actually healthier?
It is lower in sodium, which can help if you are watching a 2,300 mg daily limit or a tighter 1,500 mg target. It is not lower in mercury than the regular salted version of the same species, so your weekly serving limit stays the same either way.
What counts as a low-sodium canned fish serving?
Under FDA labeling rules, “low sodium” means 140 mg or less per serving, and “very low sodium” means 35 mg or less. Many no-salt-added tuna and salmon cans fall into one of these two ranges, but always confirm on the nutrition panel.
Living Healthy Advice publishes general educational information, not medical advice. Talk with your doctor or a registered dietitian before making significant changes to your diet, especially if you have a heart condition, high blood pressure, kidney disease, or take prescription medication.
