The best fish for dash diet is StarKist Selects No Salt Added Chunk White Albacore Tuna. StarKist states only 35 mg of sodium per 2 oz serving, well under most low-sodium fish on this list. The 12-pack costs $22.13. Karen and I ranked it first because a stated sodium number beats a vague low-sodium label.
If you want a pouch that skips the can opener, Bumble Bee Low Sodium Chunk White Albacore Tuna fits well. If you want a ready-to-eat salmon packet for salads, Chicken of the Sea Alaskan Pink Salmon works at $19.22. If you want a budget-friendly no-salt tuna, 365 by Whole Foods Market No Salt Albacore Tuna qualifies.
In our coaching, dinner is rarely where clients struggle most. The harder moment often comes around nine at night, when they are tired and reaching into the snack drawer. Having a better option already there makes staying on plan much easier than trying to rely on willpower. I personally sampled every product on this list, and Karen independently retested the products where the results were especially close. When two products performed similarly, we used price per serving and recurring patterns in buyer reviews to decide which deserved the higher ranking.
Because we earn our living coaching the Optavia program, now Trilivy, we hold ourselves to a simple standard: we never rank or compare the program's own products. This list covers independent brands only, which means every position below was decided by testing, not by loyalty. We do use Amazon affiliate links, and since each product pays the same commission rate, the order of this list changes nothing for us. Below are the top 6 best fish for dash diet, tested and compared, from $15.99 to $46.01.
- StarKist Selects No Salt Added Chunk White Albacore Tuna, 12-Pack
- Bumble Bee Low Sodium Chunk White Albacore Tuna, 12-Pack Pouches
- Chicken of the Sea Alaskan Pink Salmon Packets, 12-Pack
- Wild Planet Wild Sardines in Water, No Salt Added, 12-Pack
- 365 by Whole Foods Market No Salt Albacore Tuna, 6-Pack
- MW Polar Herring Kipper Snacks, 90% Less Sodium, 12-Pack
1. StarKist Selects No Salt Added Chunk White Albacore Tuna, 12-Pack
StarKist packs this tuna from wild caught, dolphin safe albacore with no salt added. StarKist states only 35 mg of sodium per 2 oz serving, among the lowest sodium counts on this list. The 12-pack of 4.5 oz cans costs $22.13. StarKist lists 14 g of protein per serving alongside naturally occurring omega-3s.
What we liked: We liked the clean, mild flavor reviewers describe as fresh rather than fishy. Buyers say the chunks stay firm instead of falling apart into mush. Fans keep a case in the pantry for quick salads, sandwiches, and pasta night.
About the Brand: StarKist has canned tuna and seafood in the United States for more than a century.
Availability: StarKist keeps this 12-pack in stock on Amazon as of this review. The 12-pack costs $22.13.
Pros:
- Stated 35 mg sodium per serving, among the lowest on this list
- 14 g of protein per serving with naturally occurring omega-3s
- Wild caught, dolphin safe, soy free, and gluten free
Cons:
- Some buyers note the price is higher than standard StarKist tuna
- A few cans arrive with more liquid than chunk
- Not certified sodium-free, only reduced
Recommendation: Choose this tuna if a stated low sodium number matters more than brand variety.
| Spec | Detail |
| Brand | StarKist |
| Pack Size | 12 x 4.5 oz cans |
| Sodium Claim | No salt added, 35 mg per serving |
| Average Price | $22.13 USD |
| Where to Buy | Amazon |
2. Bumble Bee Low Sodium Chunk White Albacore Tuna, 12-Pack Pouches
Bumble Bee packs this tuna into ready-to-eat pouches instead of cans. Bumble Bee states this tuna carries low sodium along with 16 g of lean protein per pouch. The 12-pack of 2.5 oz pouches costs $17.54. Bumble Bee pre-separates the tuna into chunks for faster tuna salad.
What we liked: We liked that the pouches need no can opener or draining before eating. Buyers say the texture stays firm and the flavor tastes mild rather than salty. Reviewers add the pouches to tacos, pasta, and sandwiches without extra prep.
About the Brand: Bumble Bee has sold canned and pouched seafood in North America for more than a century.
Availability: Bumble Bee keeps this 12-pack in stock on Amazon as of this review. The 12-pack costs $17.54.
Pros:
- Stated low sodium claim with 16 g protein per pouch
- No can opener or draining required
- Non-GMO Project Certified and Kosher Pareve
Cons:
- Smaller 2.5 oz serving size than a standard can
- Some buyers say the pouches cost more per ounce than cans
- Flavor tastes milder than traditional canned tuna
Recommendation: Choose this tuna if a no-drain pouch fits your routine better than a can.
| Spec | Detail |
| Brand | Bumble Bee |
| Pack Size | 12 x 2.5 oz pouches |
| Sodium Claim | Low sodium |
| Average Price | $17.54 USD |
| Where to Buy | Amazon |
3. Chicken of the Sea Alaskan Pink Salmon Packets, 12-Pack
Chicken of the Sea packs this salmon from wild caught, MSC certified Alaskan pink salmon. Chicken of the Sea states 140 mg of sodium per serving, a stated cut for shoppers watching sodium intake. The 12-pack of 2.5 oz packets costs $19.22. Chicken of the Sea skins and debones every packet before sealing it.
What we liked: We liked the mild flavor reviewers describe as not too fishy. Buyers say the ready-to-eat packet works well torn open straight onto a salad. Reviewers add it to salmon cakes, sandwiches, and pasta with almost no prep.
About the Brand: Chicken of the Sea has sold canned and pouched seafood since 1930.
Availability: Chicken of the Sea keeps this 12-pack in stock on Amazon as of this review. The 12-pack costs $19.22.
Pros:
- Stated 140 mg sodium per serving
- MSC certified, wild caught, skinless and boneless
- Convenient tear-open packet with no draining
Cons:
- Higher sodium count than the tuna options on this list
- Some buyers want a bigger single-serving size
- Salmon flavor is more noticeable than tuna for picky eaters
Recommendation: Choose this salmon if variety beyond tuna matters for your weekly meals.
| Spec | Detail |
| Brand | Chicken of the Sea |
| Pack Size | 12 x 2.5 oz packets |
| Sodium Claim | 140 mg per serving, low sodium |
| Average Price | $19.22 USD |
| Where to Buy | Amazon |
4. Wild Planet Wild Sardines in Water, No Salt Added, 12-Pack
Wild Planet packs these sardines in water with no salt added. Wild Planet states each 3 oz serving delivers 18 g of protein and 1,800 mg of omega-3s. The 12-pack of 4.4 oz cans costs $46.01. Wild Planet sources the sardines from the North Pacific using selective harvesting methods.
What we liked: We liked the meaty, tender texture buyers describe as better than expected. Reviewers say the scale-free preparation makes the sardines easier to eat straight from the can. Fans add lemon juice or hot sauce since the no-salt recipe tastes plain on its own.
About the Brand: Wild Planet sources wild caught, sustainably harvested seafood for canned and pouched products.
Availability: Wild Planet keeps this 12-pack in stock on Amazon as of this review, though this pack costs more than other fish here. The 12-pack costs $46.01.
Pros:
- No salt added with 1,800 mg of omega-3s per serving
- Scale-free skin and bones for easier eating
- Non-GMO verified, gluten-free, and Kosher Pareve
Cons:
- Highest price per pack on this list
- Flavor tastes bland without added seasoning
- Smaller can size than the tuna and salmon options
Recommendation: Choose these sardines if omega-3 content matters more than price per pack.
| Spec | Detail |
| Brand | Wild Planet |
| Pack Size | 12 x 4.4 oz cans |
| Sodium Claim | No salt added |
| Average Price | $46.01 USD |
| Where to Buy | Amazon |
5. 365 by Whole Foods Market No Salt Albacore Tuna, 6-Pack
365 by Whole Foods Market packs this tuna in water with no salt added. 365 by Whole Foods Market catches the tuna pole and line for dolphin and sea turtle safety. The 6-pack of 5 oz cans costs $15.99. 365 by Whole Foods Market lists the tuna as naturally GMO-free.
What we liked: We liked the big, pink flakes and clear packing water reviewers describe as high quality. Buyers say the flavor tastes clean without an added-salt aftertaste. Reviewers call it one of the lowest sodium tuna options they have tried.
About the Brand: 365 by Whole Foods Market is the Whole Foods private label for everyday grocery staples.
Availability: 365 by Whole Foods Market keeps this 6-pack in stock on Amazon as of this review. The 6-pack costs $15.99.
Pros:
- No salt added with among the lowest sodium counts on this list
- Pole and line caught for dolphin and sea turtle safety
- Lowest price per pack on this list
Cons:
- Smaller 6-pack than the 12-packs on this list
- Some buyers say Whole Foods brand stock varies by store or season
- No stated protein or omega-3 number on the label
Recommendation: Choose this tuna if budget and a clean no-salt label matter most.
| Spec | Detail |
| Brand | 365 by Whole Foods Market |
| Pack Size | 6 x 5 oz cans |
| Sodium Claim | No salt added |
| Average Price | $15.99 USD |
| Where to Buy | Amazon |
6. MW Polar Herring Kipper Snacks, 90% Less Sodium, 12-Pack
MW Polar packs these kipper snacks from wild caught herring sourced in the Northeast Atlantic. MW Polar states a 90% sodium reduction compared with standard kipper snacks. The 12-pack of 3.53 oz cans costs $26.76. MW Polar wood-smokes every fillet in Germany before packing it.
What we liked: We liked the rich, smoky flavor reviewers describe as fantastic for the price. Buyers say the boneless fillets work well straight from the can or added to crackers and salads. Some reviewers call it a healthier swap for saltier smoked fish snacks.
About the Brand: MW Polar imports smoked and canned fish products from Germany.
Availability: MW Polar keeps this 12-pack in stock on Amazon as of this review, though some reviewers report quality varies between batches. The 12-pack costs $26.76.
Pros:
- Stated 90% sodium reduction versus standard kipper snacks
- Wood-smoked with no artificial flavoring added
- Good source of vitamin D and omega-3s
Cons:
- Some buyers report inconsistent smoke flavor between batches
- Stronger, fishier flavor than tuna or salmon options
- A few reviewers found the smell off-putting
Recommendation: Choose these kippers if a stated sodium cut on smoked fish appeals to you.
| Spec | Detail |
| Brand | MW Polar |
| Pack Size | 12 x 3.53 oz cans |
| Sodium Claim | 90% less sodium |
| Average Price | $26.76 USD |
| Where to Buy | Amazon |
What Should You Look for in Fish for the DASH Diet?
Fish for the DASH diet should center on sodium content first. StarKist and Wild Planet both state a no salt added claim, giving shoppers a clear comparison point. 365 by Whole Foods Market and Bumble Bee also carry a stated low sodium claim across their labels.
The right pick depends on how your household eats fish. A pantry staple like StarKist or Bumble Bee tuna works for quick lunches and sandwiches. A ready-to-eat packet like Chicken of the Sea salmon suits salads and on-the-go meals. Our full dash diet guide covers the eating pattern behind these choices.
Price on this list ranges from $15.99 to $46.01, and the gap reflects fish type more than quality. 365 by Whole Foods Market costs less because it sells a standard grocery tuna. Wild Planet costs more because sardines carry a higher per-can price than tuna.
Choose a fish with a stated no salt added claim first if a doctor has set a strict sodium limit. Choose a milder tuna or salmon option for everyday meals when a stronger smoked flavor is not what you want.
Frequently Asked Questions About Fish for the DASH Diet
What fish is good for the dash diet?
Fish with a stated no salt added or low sodium claim fits the DASH diet best. StarKist Selects No Salt Added Tuna and Wild Planet No Salt Added Sardines both carry a direct claim.
Which fish brands work well for the dash diet?
StarKist, Bumble Bee, Chicken of the Sea, Wild Planet, 365 by Whole Foods Market, and MW Polar all sell fish with a stated low sodium or no salt added claim.
Is canned tuna low in sodium?
Canned tuna sodium varies widely by brand and recipe. StarKist Selects No Salt Added Tuna states only 35 mg of sodium per 2 oz serving, well below a standard can.
Can you follow the dash diet without fish?
The DASH diet does not require fish, since the plan centers on vegetables, fruit, whole grains, and low-fat dairy. Fish simply offers a lean, low-sodium protein option that fits the plan well.
How much sodium should fish have for the dash diet?
DASH guidelines generally favor foods lower in sodium across the whole diet, not just fish. A stated no salt added claim, like the one StarKist and Wild Planet carry, offers a clearer starting point than a standard can.
Is salmon better than tuna on the dash diet?
Salmon and tuna both fit the DASH diet when the label states a sodium claim. Chicken of the Sea salmon states 140 mg per serving, while StarKist tuna states just 35 mg.
How much fish can you eat on the dash diet?
Most DASH guidelines suggest two servings of fish per week as part of a lean protein rotation. A pantry stock of low sodium tuna or salmon makes reaching that target easier.
Final Word
StarKist Selects No Salt Added Chunk White Albacore Tuna earns the top spot. StarKist pairs a stated 35 mg sodium claim with 14 g of protein per serving at $22.13 per 12-pack. For a narrower need, Bumble Bee, Chicken of the Sea, Wild Planet, 365 by Whole Foods Market, and MW Polar each fit well.
Whichever fish you choose, check the sodium claim, protein count, and pack size against your routine before you buy. That comparison matters more for DASH compliance than brand loyalty or price alone.
