Canned fish is an affordable, healthy, and easy-to-use food option that most of us don’t take advantage of often enough.
It’s rich in important nutrients like protein, omega-3 fatty acids, and vitamins, making it a great choice for busy people or anyone looking for a quick meal.
Plus, it’s versatile and can be added to salads, pasta, or eaten with crackers.
This guide ranks the healthiest canned fish options so you can make the best choice for your diet and lifestyle.
1. Sardines
Sardines are small but packed with health benefits. They’re a great source of omega-3 fatty acids, calcium, vitamin D, and vitamin B12.
These nutrients help your heart, brain, and bones stay strong.
A 3.75-ounce can of sardines contains about 22.6 grams of protein, making them a great protein source for meals like salads or on whole-grain crackers.
2. Herring
Canned herring is full of omega-3s, vitamins, and antioxidants. Omega-3s are great for your heart and brain, while antioxidants help protect your body from harmful inflammation.
Herring is also rich in protein and essential minerals like selenium. It can be a nutritious addition to salads or spreads.
3. Kippers
Kippers are smoked herring, and they offer many of the same benefits as plain canned herring. They’re packed with omega-3s, protein, and vitamin D.
A 3-ounce serving contains about 21 grams of protein. Kippers make a flavorful breakfast when paired with eggs or can be eaten straight from the can for a quick snack.
4. Salmon
Canned salmon is a powerhouse of nutrients, especially protein, vitamin D, and omega-3s. A 3.25-ounce can gives you about 19 grams of protein and almost all the vitamin D you need for the day.
Salmon helps keep your heart healthy and supports brain function. It works well in salads, wraps, or pasta dishes.
5. Cod
Canned cod is perfect if you’re looking for a lean protein. A 3-ounce serving contains 19 grams of protein but only 89 calories, making it a great choice for those wanting to lose weight.
Cod’s mild flavor makes it versatile for recipes like tacos, soups, or mixed with veggies.
6. Bluefin Tuna
Tuna is one of the most popular canned fish choices. Bluefin tuna is high in protein and contains amino acids like tryptophan, which can help boost mood and brain function.
Canned tuna pairs well with salads or on sandwiches for a quick meal. Opt for tuna packed in water for a lighter option.
7. Rainbow Trout
Canned rainbow trout is another healthy fish option, rich in protein, omega-3s, and essential vitamins. It has anti-inflammatory properties, which help protect your heart and brain.
A 3-ounce serving provides 17 grams of protein and only 100 calories. Its mild flavor pairs well with salads, roasted vegetables, or grain bowls.
8. Mackerel
Mackerel is rich in omega-3s, vitamin D, and vitamin B12. These nutrients support heart health and can help manage cholesterol and blood pressure levels.
Canned mackerel is a high-protein option that pairs well with salads, rice bowls, or whole-grain bread.
9. Anchovies
Don’t let their small size fool you—anchovies are packed with nutrients. They’re rich in omega-3s, calcium, and iron.
Anchovies are a great option for those with higher iron needs. They can be used in spreads, sauces, or as a topping on pizza or salads.
10. Oysters
Canned oysters are nutrient-dense, offering protein, omega-3s, iron, and zinc. These nutrients support your immune system, heart, and energy levels.
Though they provide less protein than other canned fish, oysters are easy to use in recipes like stews or pasta. You can also sauté them with garlic for a flavorful dish.
11. Squid
Squid is a protein-rich seafood option, with about 13 grams of protein in a 3-ounce serving.
It’s also packed with important minerals like sodium, potassium, and magnesium. Squid has low fat but plenty of omega-3 fatty acids, making it a healthy choice for seafood lovers.
Try it in pasta or salads.
12. Mussels
Canned mussels are another protein and omega-3 rich seafood. They’re especially beneficial for improving omega-3 intake if you don’t take supplements.
Mussels also contain B vitamins, which support metabolism and energy production. Try adding them to seafood dishes or grain bowls.
13. Crab Meat
Crab meat is lean and packed with protein, providing about 15 grams per 3-ounce serving.
It’s also rich in selenium, a mineral that helps protect your body from damage and supports thyroid function. Crab meat is delicious in casseroles, pasta, or salads.
Risks of Eating Canned Fish
While canned fish has many benefits, there are some risks to keep in mind. Many types of fish can contain mercury, which can be harmful if consumed in high amounts.
Swordfish, mackerel, and tuna tend to have higher mercury levels, so it’s best to eat them in moderation. Pregnant people and young children should be especially cautious about mercury intake.
Canned fish is also often high in sodium, which can contribute to high blood pressure. Try to choose low-sodium options and keep your portions in check to avoid consuming too much salt.
Tips for Enjoying Canned Fish
Canned fish can be a healthy part of your diet with a few simple tips:
- Salads: Add canned tuna or salmon to your salad for a protein boost.
- Sandwiches: Use canned fish as a filling for sandwiches. Mixing it with mayonnaise or Greek yogurt makes it moist and flavorful.
- Pasta: Toss canned fish into pasta dishes for extra nutrients.
- Snacks: Many canned fish can be eaten right out of the can with crackers for a quick snack.
When shopping for canned fish, look for low-mercury, low-sodium options, and check for sustainable fishing certifications like the Marine Stewardship Council (MSC) label.
In Summary
Canned fish is a convenient, nutritious option that can easily be added to a healthy diet. Most canned fish is rich in omega-3s, protein, and essential vitamins and minerals.
Whether you enjoy sardines, salmon, or crab meat, there are many ways to incorporate canned fish into your meals for a delicious and nutritious boost.
