How Many Times a Week Should You Eat Canned Fish?

December 1, 2025 •

4 min read

According to the Food and Drug Administration (FDA), consuming 8 to 12 ounces of seafood per week is recommended to reap its many health benefits. This includes low-mercury options like canned fish, making it an affordable and convenient way to meet your weekly intake goals. So, how many times a week should you eat canned fish for optimal health?

Quick Summary

National health organizations generally recommend two to three servings of low-mercury fish per week for adults, with one serving of high-mercury options like albacore tuna per week. Serving sizes and species with lower mercury content, such as sardines and salmon, vary by individual health factors.

Key Points

General Recommendation: For most adults, 2-3 servings (8-12 ounces) of low-mercury canned fish per week is safe and beneficial.
Mercury Levels Matter: Smaller fish like sardines and salmon have much lower mercury levels than larger fish like albacore tuna.
Limit Albacore Tuna: To avoid high mercury intake, limit canned albacore tuna to no more than one serving (4 ounces) per week.
Consider the Bones: Canned sardines and bone-in salmon provide a great source of calcium, which is softened during the canning process and easily consumed.
Choose Healthy Packing Liquid: Opt for canned fish in extra virgin olive oil or water to avoid unnecessary fats and control sodium intake.
Vary Your Fish Intake: Eating a variety of low-mercury seafood, including canned and fresh, helps to minimize exposure to any single contaminant.
Check for Additives: Always read labels for excessive sodium, preservatives, or BPA-lined cans, choosing low-sodium and BPA-free options where available.

Navigating Canned Fish Recommendations

For most healthy adults, consuming two to three servings of canned fish per week is an excellent way to boost your intake of omega-3 fatty acids, protein, and essential vitamins like D and calcium. The key to maximizing benefits while minimizing potential risks, such as mercury exposure, lies in choosing the right type of fish and being mindful of portion sizes. Health authorities, including the FDA and American Heart Association, have established guidelines to help consumers make informed decisions. These recommendations are particularly important for sensitive populations, such as pregnant women and young children, who have stricter limits on certain types of seafood.

The Mercury Factor in Your Fish Choices

Not all canned fish are created equal, especially when it comes to mercury content. Mercury is a heavy metal that can accumulate in the body over time, and its concentration in fish tends to increase with the size and age of the fish. The canning process does not reduce the mercury content of the fish. Therefore, selecting low-mercury varieties is a crucial part of a balanced weekly diet. Smaller, short-lived fish like sardines and salmon are generally lower in mercury compared to larger predatory fish like albacore tuna. This makes low-mercury options safer for more frequent consumption. By diversifying your intake, you can enjoy the nutritional advantages of seafood without the concern of excessive mercury accumulation.

Comparing Canned Fish for a Balanced Diet

Choosing between different canned fish options involves weighing their nutritional benefits and potential drawbacks. The following table provides a comparison to help you choose wisely for your weekly meals.


Feature	Canned Sardines	Canned Light Tuna	Canned Albacore Tuna	Canned Salmon
Mercury Level	Very Low	Low	Higher	Very Low
Omega-3s	High	Good	High	Very High
Calcium	Very High (from bones)	No (bones removed)	No (bones removed)	High (if bone-in)
Sodium Concerns	Watch for varieties packed in brine	Often higher in sodium; low-sodium options available	Often higher in sodium; low-sodium options available	Look for no-salt-added versions
Recommended Intake	2-3 servings/week	2-3 servings/week	1 serving/week	2-3 servings/week

Practical Ways to Incorporate Canned Fish

Integrating canned fish into your weekly meals is simple and versatile. Beyond the classic tuna salad sandwich, these shelf-stable options can be used in a variety of dishes. Many canned fish recipes are perfect for quick, protein-packed meals and snacks, adding heart-healthy omega-3s to your diet with minimal fuss.

For Salads and Toasts: Flake canned salmon or sardines and mix with a squeeze of lemon juice, herbs, and a drizzle of olive oil. Serve on whole-grain toast or a bed of fresh greens for a Mediterranean-inspired meal.
For Pasta Dishes: Add canned mackerel or anchovies to a simple pasta dish with garlic, chili flakes, and parsley. The heat dissolves the anchovies, creating a rich, savory flavor base.
For Fishcakes and Patties: Combine drained canned tuna or salmon with mashed potatoes, diced onions, and an egg. Form into patties, coat with breadcrumbs, and pan-fry until golden.
For Dips and Spreads: Blend canned tuna or smoked trout with cream cheese, lemon juice, and fresh dill for a quick and flavorful spread for crackers or vegetables.
For Quick Dinners: Use canned fish, like sardines or mackerel, to top a pizza, stir into a rice bowl, or fold into a warm grain salad.

Conclusion: Variety and Moderation are Key

Ultimately, deciding how many times a week you should eat canned fish depends on the type you choose and your personal health profile. The general consensus from health experts suggests aiming for two to three servings of low-mercury canned fish, such as salmon and light tuna, per week. If you enjoy higher-mercury options like albacore tuna, limit your intake to about one serving per week. By focusing on variety and moderation, you can enjoy the many nutritional benefits of canned fish as a convenient and affordable part of a healthy diet. Always check the nutritional labels for sodium content and consider brands that use sustainable fishing practices to make the most responsible choice.

Mercury Levels in Fish Resources

For more detailed information on mercury levels in various fish species, refer to the Food and Drug Administration's official resource. This table can help you make informed decisions based on mercury content.

What to Look for When Buying Canned Fish

To ensure you are getting the healthiest product possible, look for canned fish packed in extra virgin olive oil or water rather than processed vegetable oils. Also, be mindful of sodium content and choose low-sodium or no-salt-added options to manage blood pressure. If you're concerned about BPA, some manufacturers offer BPA-free lining or glass jars as alternatives.

Frequently Asked Questions

While it may be safe for some people to eat very low-mercury canned fish daily, it is generally recommended to vary your protein sources. Focusing on two to three servings of low-mercury canned fish per week is a safer, more balanced approach to avoid any potential long-term issues from contaminants like mercury.

Yes, canned fish retains the same essential nutrients as fresh fish, including high-quality protein and omega-3 fatty acids. Some canned varieties, like sardines and bone-in salmon, can even offer more calcium due to the softened, edible bones.

Smaller, forage fish like sardines and anchovies typically have the lowest mercury concentrations. Canned salmon also has very low mercury levels, making these excellent choices for frequent consumption.

Yes, pregnant women can eat canned fish, but they should be mindful of the type and amount. The FDA recommends pregnant women consume 8 to 12 ounces of low-mercury fish per week, limiting higher-mercury options like albacore tuna to one serving per week.

A standard adult serving size for fish is about 4 ounces, or roughly the size of a palm. Based on weekly recommendations of 8 to 12 ounces, this equates to two to three servings per week.

Both options have benefits. Fish packed in extra virgin olive oil can preserve omega-3s more effectively and add rich flavor. However, water-packed fish is lower in calories and fat, making it a good option if you're watching your intake. Choose based on your dietary goals and taste preferences.

The main risks of overconsuming canned fish include exposure to high levels of mercury, particularly from large predatory fish, and excessive sodium intake from salted brine. Some cans may also contain BPA, which is linked to potential health concerns.