Is Canned Seafood Bad for You? Separating Myth from Fact

December 2, 2025 •

4 min read

According to the Food and Drug Administration (FDA), nearly 90% of Americans do not eat the recommended amount of fish each week, and canned seafood presents an affordable and convenient solution. Yet, despite its accessibility, many consumers question if canned seafood is bad for you, citing concerns about contaminants and preservatives. This article addresses these common anxieties and provides a balanced, evidence-based perspective on a versatile and nutritious pantry staple.

Quick Summary

Despite common myths, commercially canned seafood offers significant nutritional benefits and can be a healthy dietary addition when selected carefully. Key considerations include choosing low-mercury varieties like salmon and sardines, managing sodium intake, and opting for BPA-free packaging.

Key Points

Not Inherently Bad: Canned seafood is not bad for you and can be a healthy, affordable, and convenient source of essential nutrients like protein, omega-3s, and calcium.
Mercury Levels Vary: Mercury content depends on the fish species; smaller, short-lived fish like sardines and salmon are lower in mercury, while larger ones like albacore tuna have higher levels.
Manage Sodium: Many canned varieties contain added salt for preservation; choosing low-sodium versions packed in water or olive oil can help manage intake.
Opt for BPA-Free Cans: Some can linings contain BPA, a chemical of concern; consumers can minimize exposure by seeking out products labeled 'BPA-free'.
Check Packaging and Source: Always inspect cans for damage before purchasing and look for sustainable sourcing labels to ensure product quality and ethical practices.
Nutritionally Dense: Canned salmon and sardines offer excellent nutritional value, including bones softened for extra calcium, which isn't available in fresh fillets.
Moderation is Key: While canned seafood can be a regular part of a healthy diet, varying your protein sources and consuming higher-mercury fish in moderation is recommended.

Nutritional Powerhouse: The Benefits of Canned Seafood

Far from being a less healthy alternative, canned seafood can offer nutritional advantages over its fresh counterparts due to the canning process itself. For instance, certain nutrients become more accessible during the high-heat cooking and sterilization involved in canning. Canned fish like salmon and sardines are particularly celebrated for their dense nutritional profiles.

Essential Nutrients Packed in the Can

Omega-3 Fatty Acids: Oily fish like salmon, sardines, and mackerel are rich in EPA and DHA, heart-healthy omega-3 fatty acids that support brain function, reduce inflammation, and lower the risk of cardiovascular disease.
Calcium: For canned fish where the bones are included and softened, like sardines and pink salmon, the product becomes an excellent source of calcium for bone health.
Vitamin D: Many canned fish varieties provide a significant boost of vitamin D, which is crucial for bone health and immune function.
Protein: Canned seafood is a highly convenient and concentrated source of lean protein, supporting muscle repair and satiety.

Fresh vs. Canned Seafood: A Comparative Look


Feature	Fresh Seafood	Canned Seafood
Convenience	Requires cooking; shorter shelf life.	Ready-to-eat; long shelf life (2-5 years).
Nutritional Profile	Excellent, but may have similar nutrient levels post-cooking.	Nutritionally comparable, with potential benefits like higher calcium.
Cost	Typically higher price point per serving.	Generally more affordable and budget-friendly.
Preparation	Requires handling and cooking raw fish.	Fully cooked and safe to eat straight from the can.
Potential Contaminants	Depends on the species and source.	Varies by species (mercury) and packaging (BPA).

Understanding the Potential Risks of Canned Seafood

While canned seafood offers numerous benefits, it's not without potential downsides. The most significant risks are related to heavy metal accumulation and food safety in the canning process.

Heavy Metal Concerns: Mercury

Mercury, a neurotoxin, is a valid concern, especially for pregnant women, young children, and those who consume fish frequently. However, the level of mercury depends heavily on the type and size of the fish. Smaller, short-lived fish contain significantly less mercury than larger predatory species.

Lower Mercury Choices: Canned light or skipjack tuna, sardines, salmon, and mackerel (avoiding king mackerel) are generally lower in mercury and safer for more frequent consumption.
Higher Mercury Choices: Canned albacore (white) tuna, yellowfin tuna, and king mackerel contain higher mercury levels and should be eaten less frequently, particularly by at-risk groups.

Bisphenol A (BPA) from Can Linings

Epoxy resins used to line some cans historically contained BPA, a chemical associated with potential health issues. Although the amounts are typically small and regulated, it has raised consumer anxiety. The good news is that many brands now offer BPA-free options, and it's becoming more common to see this clearly labeled.

High Sodium Content

To preserve canned seafood, sodium is often added, particularly when packed in brine. For those with hypertension or other health conditions requiring a low-sodium diet, this is a consideration. However, many manufacturers now provide low-sodium or no-salt-added varieties. Checking the nutritional label and choosing versions packed in water or extra virgin olive oil can help mitigate this concern.

Seafood Sourcing and Sustainability

For conscientious consumers, the origin and sustainability of seafood are important. Look for certifications like the Marine Stewardship Council (MSC) logo, which indicates the fish was sourced responsibly. This practice not only supports healthier oceans but can also result in fish with fewer contaminants.

How to Choose the Healthiest Canned Seafood

Navigating the canned seafood aisle can be overwhelming, but a few simple tips can help you make the best choices for your health:

Read Labels Carefully: Prioritize low-sodium or no-salt-added versions. Also, look for phrases like "BPA-free lining" if you are concerned about chemical exposure.
Opt for Smaller Fish: Choose small, oily fish like sardines, mackerel, or salmon, which are naturally lower in mercury and higher in omega-3s.
Choose the Right Packing Liquid: When possible, select seafood packed in water or extra virgin olive oil instead of processed vegetable oils. If packed in olive oil, incorporating the oil into your meal can add healthy fats.
Buy from Reputable Brands: Research brands known for sustainable practices and quality control, which may also offer transparency regarding mercury testing.
Inspect the Can: Always check the can for dents, bulges, or leaks. A damaged can could indicate potential contamination, and the contents should be discarded.

Conclusion: Canned Seafood Can Be a Nutritious Choice

So, is canned seafood bad for you? For most people, and when chosen carefully, the answer is no. Canned seafood is a highly nutritious, affordable, and convenient way to increase your intake of essential omega-3 fatty acids, protein, calcium, and vitamins D and B12. While concerns about mercury, BPA, and sodium are valid, they can be effectively managed by selecting lower-mercury species like salmon and sardines, looking for BPA-free and low-sodium options, and incorporating a variety of fish into your diet. Ultimately, canned seafood is a pantry staple that can support a healthy diet, providing a readily available source of vital nutrients and helping meet the recommended weekly fish intake. A Registered Dietitian's Guide to Canned Fish provides further expert insight on making nutritious canned fish choices.

Frequently Asked Questions

Smaller, oily fish tend to have the lowest mercury levels. Excellent low-mercury choices include canned salmon (wild sockeye or pink), sardines, and light or skipjack tuna.

Yes, canned salmon is nutritionally very similar to fresh salmon, providing protein and omega-3 fatty acids. An added benefit is that canned salmon often includes the soft, edible bones, which increases its calcium content.

While can linings can be a source of BPA, many brands now offer BPA-free packaging. To minimize concern, check product labels for BPA-free notations. Alternatively, seafood is also sold in pouches.

The sodium content varies depending on how it is packed. Canned fish packed in brine is higher in sodium than those packed in water or oil. Look for 'low-sodium' or 'no-salt-added' on the label if you are watching your intake.

Unopened, commercially canned seafood has an impressive shelf life and can be stored in a cool, dry place for two to five years. Once opened, any leftovers should be transferred to an airtight container and refrigerated, and consumed within a few days.

The high-heat canning process does not significantly affect the omega-3 fatty acid content. Some omega-3s can transfer into the packing oil, but are still consumed when the oil is used.

Most people can safely eat a few servings of low-mercury canned fish like salmon and sardines each week. For higher-mercury varieties like albacore tuna, consumption should be limited, especially for pregnant women and young children.