Canned fish seems to be more popular than ever. Whether it’s rising grocery prices or TikTok’s #tinnedfish obsession, this shelf-stable source of lean protein is having a moment.
Despite recent traction, canned seafood, or “canned food,” has been around for more than a century. It is commonly eaten in many parts of Europe and Asia, and a menu specialty in Portugal and Spain.
But is canned fish good for you? Which types are the healthiest? Here’s what dietitians think.
Is canned fish healthy?
Fish is rich in many key nutrients, including protein, omega-3 fatty acids, essential vitamins and minerals. That’s why the US Dietary Guidelines and the American Heart Association recommend fish as part of a healthy eating pattern.
“We were supposed to eat two or more servings of fish every week,” Frances Largeman-Roth, registered dietitian nutritionist, tells TODAY.com.
Canned fish provides the same nutrients and benefits, but in a pre-cooked, shelf-stable and convenient package.
Because of a lack of cooking skills when it comes to seafood, combined with the high prices of the fresh stuff, many of us don’t eat enough fish, says Largeman-Roth. Research suggests that about 90% of Americans do not eat the recommended amount of fish.
“Canned fish is a great way to meet the recommendation and get the nutrients you need in an affordable way,” says Largeman-Roth.
Depending on where you live and the grocery store, fresh or even frozen fish may not be available, Julia Zumpano, a registered dietitian at the Cleveland Clinics Center for Human Nutrition, tells TODAY.com. “Canned fish can allow for more frequent intake of fish. at a lower cost and in areas where fish is less accessible.”
Canned fish is cooked or smoked completely before being sealed in an airtight can, Largeman-Roth notes, which makes it safe to eat as is. “You can keep canned fish in your pantry for two to five years, depending on how it’s packaged and processed,” adds Largeman-Roth.
Is canned fish high in mercury?
Almost all fish contain traces of mercury from the water, which is absorbed by the fish when they are fed, according to the US Food and Drug Administration. For most people, the risk of mercury exposure from eating fish is not a health concern, the FDA says.
However, at higher levels, mercury can be toxic to adults or harmful to pregnant women and young children. The degree of exposure to mercury depends on the amount and type of fish eaten, according to the Environmental Protection Agency.
Some canned fish are lower in mercury and can be eaten more often than others.
How to choose a healthy canned fish
Most canned fish can be healthy, experts say, but some are more nutritious and contain fewer added ingredients and contaminants. In general, when choosing between canned varieties of the same fish, Zumpano recommends opting for the following:
- Packed in water or extra virgin olive oil
- Low in sodium
- Less mercury
- Wild or safely caught
- Packaged in a BPA-free can
When it comes to fish packed in water or oil, experts say both can be healthy. “Water is better than oil unless it’s in extra virgin olive oil,” Zumpano says.
Although fish packed with olive oil contains more calories, it also has more healthy fats and nutrients from the oil, as well as a richer flavor, experts say.
As with any food, moderation is key. A serving of canned fish is 3 to 4 ounces, or the size of an adult’s palm. Experts also recommend varying your seafood sources each week.
What are the healthiest canned fish?
sardines
Sardines are a favorite among dieters for many reasons: they are high in protein, nutrient dense and low in mercury. In fact, sardines were the healthiest fish, according to registered dietitian and TODAY.com contributor Samantha Cassetty.
According to the US Department of Agriculture, one serving or can of the average store-bought sardines packed in oil provides approximately:
- 200 calories
- 22 grams of protein
- 12 grams of fat
- 200-300 milligrams of sodium
“Sardines are an excellent source of protein,” says Largeman-Roth. Small, nutrient-dense fish are also full of omega-3 fatty acids, a type of polyunsaturated fat that can help support heart, brain, skin, and immune health.
Foods rich in omega-3s can help raise good cholesterol (HDL) and can lower bad cholesterol (LDL).
Sardines are also full of vitamin D, vitamin B12, calcium, phosphorus and selenium, Zumpano notes. They are also a good source of potassium, iron, zinc and choline.
Sardines are one of the lowest mercury fish you can buy. The FDA considers them the best choice of fish and they are safe to eat in moderation for pregnant women and children.
Sardines can be enjoyed straight from the tin with crackers, on top of a bed of salad or rice, or in pasta sauces.
wild salmon
Salmon is another favorite that includes protein, healthy fats and other nutrients that the body needs.
According to the USDA, 3 ounces of canned, skinless, boneless, drained sockeye salmon provides about:
- 167 calories
- 23 grams of protein
- 7 grams of fat
- 300 milligrams of sodium
Like fresh salmon, canned salmon is an excellent source of protein and omega-3 fatty acids and very affordable at about $6.50 a can, Largeman-Roth says.
Omega-3 fatty acids have been shown to lower triglycerides (a type of fat found in the blood), blood pressure, risk of death and blood clots, Zumpano notes. Salmon is also low in mercury (and) a good source of vitamin B12 and vitamin D, adds Zumpano.
Just a 3-ounce serving of canned salmon provides 25 percent of the daily requirement for vitamin D, plus calcium, iron and potassium, adds Largeman-Roth.
Experts recommend wild salmon or pink salmon, which are more sustainable and contain fewer pollutants.
Canned salmon can be used to make salmon burgers, added to sushi rolls or onigiri (rice balls), or used in place of tuna in a salad.
Light tuna
Tuna is one of the most popular canned fish. It is a convenient, versatile and inexpensive source of lean protein.
According to the USDA, a medium can of light tuna packed in water, drained, provides approximately:
- 142 calories
- 33 grams of protein
- 1.5 grams of fat
- 200-300 milligrams of sodium
Canned tuna provides an impressive amount of protein at more than 30 grams per can and includes other valuable nutrients such as selenium, iron and vitamin B12, experts note.
Tuna is lower in fat than other popular varieties of canned fish like sardines, but it’s also relatively lower in heart-healthy omega-3 fatty acids, Zumpano says.
There’s one big problem: not all canned tuna is created equal.
“Tuna can be high in mercury, so choose canned varieties that have been tested for mercury and are lower than average canned tuna,” Zumpano says. These include smaller tuna species, such as skipjack, which can be sold as “light” or “chunk light,” says Largeman-Roth.
Canned albacore and yellowfin tuna are higher in mercury and should be eaten less, TODAY.com previously reported.
Tuna is versatile and delicious. “Just add whatever ingredients you want, from mayonnaise and olive oil to lemon juice and fresh herbs, and you’re ready to eat in minutes,” says Largeman-Roth.
mackerel
Mackerel is a tasty and nutritious alternative to canned sardines, salmon and tuna.
According to the USDA, one serving (one standard can or 75 grams) of canned mackerel provides approximately:
- 117 calories
- 17 grams of protein
- 4 grams of fat
- 200-300 milligrams of sodium
Mackerel is also rich in protein and heart-healthy omega-3 fatty acids, according to the Cleveland Clinic. These nutritious fish are also full of B and D vitamins.
As with tuna, not all mackerel is created equal. It is important to choose Atlantic or Pacific mackerel, which are lower in mercury. Avoid mackerel, which is high in mercury, according to the FDA.
anchovies
Anchovies are small but mighty when it comes to nutrients. Although they often get a bad rap, canned anchovies have a number of benefits.
According to the USDA, one serving (about five flat fillets or 20 grams) of anchovies, packed in oil, drained, provides:
- 42 calories
- 5 grams of protein
- 2 grams of fat
- 735 milligrams of sodium
These small, fatty fish are loaded with nutrients, including protein, omega-3s, calcium and selenium, an antioxidant that protects cells from damage that can lead to heart disease, cancer and other health problems.
Anchovies are usually cured with salt and packed with oil. They can add a savory and umami flavor to dressings, pasta sauces and pizzas. However, they are much higher in sodium compared to other varieties of canned fish, so the serving size is much smaller.
If you’re on a sodium-restricted diet, consider limiting or avoiding anchovies, Zumpano says, but always talk to your doctor first.
Which canned fish is unhealthy?
The FDA recommends avoiding mackerel, bigeye tuna, marlin, shark, swordfish, ray, and other fish with higher levels of mercury. Fortunately, these larger fish aren’t commonly sold in cans, so they’re relatively easy to avoid in the canned seafood aisle.
In reality, there is no such thing as an unhealthy canned fish, says Largeman-Roth. However, some types of canned fish are less healthy because of added ingredients or processing, Zumpano notes. These include canned fish that are:
- Packed in processed oils
- High in sodium
- In BPA cans
When possible, try to go for wild or sustainably caught fish instead of farmed or imitation varieties, Zumpano notes.
Is it safe to eat canned fish every day?
Canned fish is recommended as part of a healthy diet, but in moderation. Experts say it may be safe for some people to eat low-mercury canned fish daily. “It depends on what you eat and who you are,” says Largeman-Roth.
Experts note that canned fish that is higher in mercury should not be eaten daily. These include albacore or albacore tuna, yellowfin tuna and Spanish mackerel, according to the FDA. The recommendation for fish with more mercury is to eat it no more than once a week.
The recommended intake of seafood is no more than 12 ounces per week, Zumpano adds. If you’re consuming a few ounces of canned fish each day while staying within the weekly limit, it shouldn’t be a concern, he adds.
“The FDA recommends that women who are pregnant or planning to become pregnant eat two to three servings of low-mercury fish each week,” says Largeman-Roth.
Your best bet is to vary the type of seafood you eat to avoid potential exposure to mercury and environmental pollutants, Largeman-Roth adds.
Risks of canned fish
Canned fish is generally safe if consumed in the recommended amount. “Avoid canned fish if you have an allergy (or sensitivity) to fish,” says Zumpano.
People on a sodium-restricted diet should limit their intake of canned fish and opt for low-sodium or no-salt-added varieties, experts say. “The (higher sodium) varieties can cause high blood pressure if total sodium intake is not controlled,” adds Zumpano.
“Be sure to avoid buying dented, bulging, or leaking cans, as the product inside may be contaminated,” says Largeman-Roth. Any unfinished canned fish should be placed in an airtight container and enjoyed within a few days.
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