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Herring, sardines, Atlantic or Pacific mackerel, and freshwater trout are the strongest seafood substitutes for salmon’s EPA and DHA. In the National Institutes of Health (NIH) comparison for a 3-ounce serving, Atlantic herring provides 0.94 grams of DHA and 0.77 grams of EPA; canned sardines in tomato sauce provide 0.74 grams of DHA and 0.45 grams of EPA; and cooked Atlantic mackerel provides 0.59 grams of DHA and 0.43 grams of EPA. Exact amounts change with species, feed, preparation, and packing medium, so use the Nutrition Facts panel for a particular product.
For most shoppers, sardines are the easiest low-mercury, shelf-stable replacement. Herring and Atlantic or Pacific mackerel are excellent when you want the most EPA and DHA from a normal portion. Freshwater trout is a mild, lower-mercury option. The important distinction is species: Atlantic or Pacific mackerel is not the same fish as king mackerel, which the U.S. Food and Drug Administration (FDA) places in its highest-mercury category to avoid.
Which fish has as much omega-3 as salmon?
No single substitute is nutritionally identical to every type of salmon. Salmon’s EPA and DHA vary by species, whether it is wild or farmed, its feed, and how it is prepared. The most defensible answer is to choose another cold-water fatty fish and compare the label for the same serving size.
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1Scan for outdated or missing drivers - takes under a minute2Clear out junk files and repair common Windows errors3Fix the driver behind crashes, sound loss and screen glitchesNIH describes cold-water fatty fish—including mackerel, herring, and sardines—as rich sources of long-chain omega-3s. Its 2025 table gives the following EPA and DHA values for three ounces. The values are not a universal promise for every package; they are the entries for the specified fish and preparation.
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| Alternative | DHA per 3 oz | EPA per 3 oz | What the numbers mean |
|---|---|---|---|
| Atlantic herring | 0.94 g | 0.77 g | Highest combined EPA and DHA among the three quantified alternatives in the NIH entries |
| Canned sardines in tomato sauce | 0.74 g | 0.45 g | Strong EPA and DHA in a small, shelf-stable serving |
| Cooked Atlantic mackerel | 0.59 g | 0.43 g | Strong EPA and DHA; species identification is essential |
| Freshwater trout | Not stated in the cited NIH comparison | Not stated in the cited NIH comparison | A lower-mercury fatty-fish choice, but use the package label for its actual EPA and DHA |
These figures make herring the closest high-EPA/DHA choice in the cited table, while sardines and Atlantic mackerel remain practical substitutes. Trout belongs on the shortlist for people who prioritize mild flavor and lower-mercury guidance, even though the cited table does not give a trout value.
How the best alternatives compare
| Fish | Omega-3 takeaway | Mercury guidance | Typical formats | What to check |
|---|---|---|---|---|
| Herring | Among the highest quantified alternatives in the NIH table | FDA/EPA Best Choice | Fresh, frozen, smoked, or canned | Smoking method and sodium; species and serving size |
| Sardines | Strong EPA and DHA in a compact serving | FDA/EPA Best Choice | Canned in water, oil, or sauce | Sodium, sauce, oil, drained weight, and label values |
| Atlantic or Pacific mackerel | Strong EPA and DHA | Best Choice when it is the listed Atlantic or Pacific species | Fresh, frozen, or canned | Confirm it is not king mackerel |
| Freshwater trout | Omega-3-containing fish with lower-mercury guidance | FDA/EPA Best Choice | Fresh or frozen; shelf-stable products vary | Species, preparation, and package nutrition panel |
Use four tests rather than omega-3 alone: EPA and DHA per ordinary serving, mercury category, sodium, and convenience or cost. A lean fish can be low in mercury yet provide far less EPA and DHA than a fatty fish, so “healthy” and “equivalent to salmon” are not interchangeable descriptions.
1. Herring: the strongest quantified substitute
Atlantic herring is the leading option in the cited NIH numbers: 0.94 grams of DHA and 0.77 grams of EPA in three ounces. That makes it particularly useful when your priority is maximizing long-chain omega-3 from a standard portion.
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Best forms of herring
- Fresh or frozen: Lets you control seasoning and cooking method.
- Canned: Convenient for salads, sandwiches, and grain bowls; compare sodium across products.
- Smoked: Ready to eat, but smoking and curing can add substantial salt. Treat the package sodium value as a deciding factor rather than assuming all smoked herring is interchangeable.
Herring is an FDA/EPA Best Choice. If you buy a jarred or refrigerated preparation, check the serving size and whether the listed weight includes brine or sauce.
2. Sardines: the easiest shelf-stable replacement
Canned sardines in tomato sauce supply 0.74 grams of DHA and 0.45 grams of EPA per three ounces in the NIH table. They need no refrigeration until opened, are portioned in small tins, and can be added to meals without the preparation required for fresh fish.
Choosing a sardine can
- Read the species and serving size: The NIH value is specifically for canned sardines in tomato sauce, not every sardine product.
- Compare the packing medium: Water, oil, tomato sauce, and other sauces change calories, sodium, and the drained weight. They can also affect the amount of fish you actually eat.
- Check sodium: Two cans with the same fish can have very different sodium values because of the brine or sauce.
- Check the EPA/DHA line when available: Use the package panel for the exact product instead of transferring a value from a different preparation.
Sardines are an FDA/EPA Best Choice and are the most straightforward recommendation when you want low-mercury guidance, long storage, and a measurable EPA/DHA contribution without buying fresh seafood.
3. Atlantic or Pacific mackerel: powerful, but verify the species
Cooked Atlantic mackerel provides 0.59 grams of DHA and 0.43 grams of EPA per three ounces in the NIH table. Atlantic and Pacific mackerel are fatty fish and are listed among the Best Choices in the comparison guidance.
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The king mackerel warning
Do not treat “mackerel” as one mercury category. FDA lists king mackerel in the “Choice to Avoid” highest-mercury category. Before buying fresh, frozen, or canned mackerel, read the species name on the package or ask the fish counter. If the label says king mackerel, choose a different fish for a routine salmon substitute.
Fresh, frozen, or canned mackerel
- Fresh or frozen: Good when you want to control salt and seasoning. Follow the package’s thawing and cooking instructions.
- Canned: Convenient and often suitable for salads or patties. Confirm the species, drained serving size, sodium, and whether the product is packed in oil, water, or sauce.
The omega-3 value in the NIH table is for cooked Atlantic mackerel. A raw, smoked, or canned product may not match it, so do not copy the cooked value onto another format.
4. Freshwater trout: mild flavor with Best Choice guidance
Freshwater trout is a useful salmon alternative for people who want a milder taste or a fish that fits lower-mercury guidance. FDA/EPA classify freshwater trout as a Best Choice. The cited NIH comparison does not provide a specific EPA or DHA number for trout, so the package label—not the Atlantic herring or mackerel figures—should determine how much omega-3 you receive.
When trout is the better fit
- You prefer a less assertive flavor than herring or sardines.
- You are buying fresh or frozen fish and want to season it yourself.
- You are following Best Choice guidance and do not want to identify among several mackerel species.
Trout is not automatically equivalent to salmon for EPA and DHA. Its species, feed, farming conditions, and preparation can change the nutrient profile, so compare equal serving sizes on the label.
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EPA and DHA are the long-chain omega-3 fats supplied directly by oily fish. FDA explains that fish provide EPA and DHA along with other nutrients. This is different from judging a food only by total fat or by plant omega-3 content; the question for a salmon substitute is specifically how much EPA and DHA the fish provides in the portion you eat.
NIH notes that omega-3 content varies with species and feed. Preparation and packing also matter: the cited entries distinguish canned sardines in tomato sauce from cooked Atlantic mackerel, and a product label may use a different serving size or drained weight. Compare like with like:
- Find the serving size in ounces or grams.
- Confirm whether the weight is drained, cooked, or as packaged.
- Record the EPA and DHA amounts for that serving.
- Compare products using the same portion rather than comparing an entire can with three ounces of cooked fish.
Mercury: how to choose safely
FDA and the U.S. Environmental Protection Agency (EPA) place fish into advice categories based on mercury. Sardines, herring, Atlantic mackerel, and freshwater trout are listed as Best Choices. King mackerel is listed in the highest-mercury “Choice to Avoid” category.
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Species checks that prevent the common mistake
- Look for Atlantic mackerel or Pacific mackerel rather than assuming every product labeled “mackerel” is the same.
- Reject king mackerel when selecting a routine omega-3 fish.
- Use the same caution for mixed-species products: if the label does not identify the fish clearly, ask the seller or choose a product with a specific species name.
- For fish caught yourself, follow local or state advisories; commercial Best Choice guidance does not replace a local advisory for a particular waterway.
How much seafood should you eat?
FDA/EPA guidance recommends at least 8 ounces of seafood per week for a 2,000-calorie diet. Updated FDA advice says people who are pregnant or breastfeeding should eat fish two to three times per week, totaling 8 to 12 ounces, choosing from the Best Choices category.
Those are weekly seafood amounts, not a requirement to eat one specific fish. Spread portions across the week if that is easier, rotate among sardines, herring, Atlantic or Pacific mackerel, and freshwater trout, and keep the species identity clear. Anyone managing a medical condition, following a therapeutic diet, or concerned about a local catch should use advice from a clinician or the relevant local authority.
Buying canned fish without losing the omega-3 advantage
Canned fish is often the most practical answer to the question “What is a cheap salmon alternative with omega-3?” Exact current prices vary by store and product, so compare value using nutrition and usable weight rather than assuming a particular can is always cheaper.
A label-by-label checklist
- Identify the species. For mackerel, verify Atlantic or Pacific and avoid king mackerel.
- Check the net and drained weights. A sauce or oil contributes to the total package weight but is not the fish portion.
- Match serving sizes. Compare EPA and DHA for the same number of ounces or grams.
- Review sodium. Tomato sauce, brine, and smoked preparations can change sodium substantially.
- Note the packing medium. Water, oil, and sauce affect calories and the amount left after draining.
- Read storage instructions. Keep unopened cans as directed, refrigerate leftovers promptly after opening, and follow the package’s use-by guidance.
Canned sardines are the clearest starting point because the NIH table quantifies a specific canned preparation and the format is shelf-stable. Canned mackerel and trout can also work, but their EPA/DHA values, sodium, and species labeling must be checked product by product.
Fresh, frozen, smoked, or canned: choosing the format
| Format | Advantages | Trade-offs to check |
|---|---|---|
| Fresh | Maximum control over seasoning and cooking | Short storage window; use the seller’s handling and cooking instructions |
| Frozen | Longer storage than fresh and available outside the local fishing season | Thawing method and cooking instructions; nutrient values may be listed for a different state |
| Canned | Shelf-stable, portionable, and convenient for quick meals | Sodium, packing liquid, drained weight, and exact species |
| Smoked | Ready to eat and strongly flavored | Often cured or salted; compare sodium and follow refrigerated-storage directions |
There is no preparation format that guarantees the same EPA/DHA number as the NIH entries. Use the cited values as a guide to the fish category, then use the package panel for the food in front of you.
Simple ways to replace salmon in meals
Use the same portion you would have served as salmon and swap in one of the Best Choice fish. The preparation can stay familiar while the flavor changes.
- Herring: Serve fresh or frozen with roasted vegetables, or use canned herring in a grain bowl. If smoked, reduce other salty ingredients.
- Sardines: Mash with lemon or another low-sodium seasoning for toast, mix into pasta or beans, or add to a salad. Drain according to the recipe and account for the product’s sodium.
- Atlantic or Pacific mackerel: Roast, grill, or use canned fish in patties. Confirm the species before cooking.
- Freshwater trout: Bake or pan-cook with herbs and serve as you would a salmon fillet.
These are meal substitutions, not guarantees that each recipe delivers an identical amount of EPA and DHA. Portion size and the product’s own nutrient panel remain the deciding factors.
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Common mistakes and how to avoid them
Confusing all mackerel
The most serious error is buying king mackerel because a recipe simply says “mackerel.” Check the species name and choose Atlantic or Pacific mackerel when following Best Choice guidance.
Comparing unlike portions
A three-ounce cooked value cannot be compared directly with the nutrition for an entire can, an undrained can, or a raw fillet. Normalize the portion before deciding which fish is higher in omega-3.
Assuming a lower-mercury fish has salmon-level EPA and DHA
Mercury category and omega-3 content answer different questions. Trout is a Best Choice, but the cited comparison does not establish its EPA/DHA amount. Use its label rather than inferring equivalence.
Ignoring sodium and preparation
Smoked herring and sauced or brined sardines may fit the omega-3 goal while adding more sodium than an unsalted fresh or frozen portion. Check the panel, especially if you are limiting sodium.
Transferring one fish’s number to another product
The NIH figures are tied to Atlantic herring, canned sardines in tomato sauce, and cooked Atlantic mackerel. They should not be copied to a different species, cooking method, or packing medium.
Overlooking local catch advisories
Self-caught fish can have location-specific advice. Check the current advisory for the water where the fish was caught instead of relying only on the commercial species category.
A practical decision framework
| Your priority | Start with | Why | Verify before eating |
|---|---|---|---|
| Maximum quantified EPA and DHA | Atlantic herring | Highest DHA and EPA entries among the three quantified alternatives | Serving size, preparation, and sodium |
| Shelf stability and convenience | Canned sardines | Strong quantified EPA/DHA and no refrigeration until opened | Sodium, sauce, oil, drained weight, and label values |
| Mackerel flavor and strong omega-3 | Atlantic or Pacific mackerel | Strong EPA/DHA category and several fresh, frozen, and canned formats | Species; do not buy king mackerel |
| Mild flavor with Best Choice guidance | Freshwater trout | Lower-mercury guidance and a familiar fillet format | EPA/DHA on the specific label |
| Lower sodium | Fresh or frozen, unsalted fish | Lets you control added salt more closely than smoked or brined products | Package nutrition and cooking instructions |
Bottom line
If you want the strongest documented substitute for salmon’s EPA and DHA, choose Atlantic herring. For a convenient pantry option, choose canned sardines and compare sodium and drained serving size. Atlantic or Pacific mackerel is another strong choice when the species is clearly identified; never substitute king mackerel under the same name. Freshwater trout is a mild Best Choice option, but its actual omega-3 amount must come from the product label. Rotate these fish within FDA/EPA serving guidance, and follow local advisories for self-caught seafood.
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