In fact, a USDA study found slightly higher levels of two omega-3s in canned pink and red salmon than it found in fresh. Canned salmon has other merits, too. A 3.5-ounce serving delivers almost as much [url=http://www.consumerreports.org/cro/news/2008/05/5-easy-ways-to-get-more-calcium-without-taking-a-supplement/index.htm]calcium[/url] as a glass of skim milk—if you eat the soft little bones. Another bonus is that most canned salmon is wild caught, not farmed (the label will indicate if it's wild or farmed), and according to some research, wild salmon contains less mercury than farmed. Wild salmon (both canned and fresh) is also considered safer when it comes to[url=http://www.consumerreports.org/cro/health/natural-health/pesticides/index.htm]pesticides[/url] and is less likely to contain possible carcinogens called PCBs, which have been detected in farmed salmon.

To determine how much canned tuna you can safely eat, select "Safer seafood choices" in our special report, "[url=http://www.consumerreports.org/cro/magazine/2014/10/can-eating-the-wrong-fish-put-you-at-higher-risk-for-mercury-exposure/index.htm]Choose the right fish to lower mercury exposure[/url]." Also read our report, "[url=http://www.consumerreports.org/cro/magazine/2015/06/shrimp-safety/index.htm]How Safe is Your Shrimp[/url]?"

Both fresh and canned sardines are another healthy option. According to the Food and Drug Administration, sardines contain far less mercury than most other fish, and a 3.5-ounce serving contains as much omega-3 fatty acids as pink salmon.

However, when it comes to [url=http://www.consumerreports.org/cro/news/2015/02/levels-of-mercury-in-tuna-are-on-the-rise/index.htm]tuna[/url], our experts are concerned about mercury levels in both canned and fresh. Consumer Reports recommends that [url=http://www.consumerreports.org/cro/magazine/2015/06/too-much-tuna-too-much-mercury/index.htm]pregnant women[/url] avoid all tuna because mercury can damage the brain and nervous system, especially when exposure occurs in the womb. And we suggest that everyone else limit their tuna consumption based on their body weight. Canned light tuna and fresh skipjack tuna contain less mercury than canned and fresh albacore, but limits based on weight still apply. For example, a 143-pound person can safely eat about 4 ounces of albacore a week, and 13 ounces of light tuna. We also recommend that pregnant women avoid eating other high-mercury fish, such as shark and swordfish.