Is Canned Seafood Healthy for Your Diet?

December 27, 2025 •

4 min read

According to the USDA, an average American consumes only about 16 pounds of seafood per year, falling short of recommended intake. Is canned seafood healthy for boosting your consumption? Yes, it can be a highly nutritious and convenient option for incorporating more fish into your diet, provided you make informed choices.

Quick Summary

This guide explores whether canned seafood is a healthy addition to your diet by examining its nutritional benefits and potential health concerns. Learn how to choose the best options to maximize omega-3s while minimizing risks from contaminants like mercury and BPA.

Key Points

Omega-3 Powerhouse: Canned fatty fish like salmon and sardines are rich sources of omega-3 fatty acids, which support heart and brain health.
Nutrient-Dense Option: Canned seafood is packed with protein, vitamin D, vitamin B12, and minerals like calcium and selenium.
Low Mercury Choices: Smaller, lower-trophic-level fish like sardines and pink salmon generally contain less mercury.
Check for BPA-Free Cans: Choose products with 'BPA-free' labels to avoid potential exposure from the can lining.
Mindful of Sodium: Look for low-sodium or no-salt-added varieties and consider rinsing seafood packed in water to reduce sodium.
Convenient and Affordable: Canned seafood is a budget-friendly and shelf-stable alternative to fresh fish, making it an accessible protein source.
Versatile Meal Component: Easily incorporate canned seafood into salads, sandwiches, pasta dishes, and more for quick and nutritious meals.

The Nutritional Advantages of Canned Seafood

Canned seafood offers a wealth of essential nutrients that can be beneficial for overall health. It is often packed with high-quality protein, omega-3 fatty acids, and essential vitamins and minerals that support various bodily functions.

Excellent Source of Omega-3 Fatty Acids

One of the most significant benefits of canned seafood is its high content of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are essential fats that the body cannot produce on its own. They are known for their anti-inflammatory properties and their role in promoting heart, brain, and joint health. For instance, a 2021 review found that higher levels of omega-3s were associated with a 15% lower risk of death from heart disease. Fatty fish varieties commonly sold in cans, such as salmon and sardines, are particularly rich in these beneficial fats.

Packed with Vitamins and Minerals

Beyond healthy fats, canned seafood is a powerhouse of other micronutrients. It is a good source of vitamin D, which is vital for bone health and immune function, and vitamin B12, essential for nerve function and red blood cell production. Small, bone-in fish like sardines also provide a significant amount of calcium, which is especially beneficial for those who cannot tolerate dairy. Other important minerals found in abundance include selenium, iodine, and iron, all of which contribute to proper metabolism and cellular health.

Potential Risks and How to Mitigate Them

While canned seafood is largely healthy, consumers should be aware of a few potential risks, primarily related to mercury levels and can linings. Smart choices at the grocery store can effectively minimize these concerns.

Mercury Content

Larger, predatory fish species tend to accumulate higher levels of mercury, a neurotoxin. However, most canned seafood, particularly varieties like sardines and pink salmon, comes from smaller fish with significantly lower mercury concentrations. The FDA categorizes sardines as a "best choice" for consumption, even for pregnant and breastfeeding women, due to their low mercury levels. Higher-mercury fish like albacore tuna and yellowfin tuna should be consumed more sparingly.

BPA Exposure

Historically, the linings of many food cans contained Bisphenol A (BPA), a chemical linked to hormonal disruptions. Studies have shown that BPA can leach from the lining into the food, particularly when heated. In response to consumer demand, many manufacturers have transitioned to BPA-free can linings. To avoid potential BPA exposure, look for labels that explicitly state "BPA-free" when purchasing canned seafood.

Sodium Levels

Many canned seafood products contain added salt for preservation and flavor. For individuals monitoring their sodium intake, it's important to read the nutrition labels carefully. Opting for low-sodium or no-salt-added varieties is the best approach. Draining and rinsing some canned seafood, like tuna packed in water, can also help reduce the overall sodium content.

Comparison: Canned vs. Fresh Seafood

This table highlights the trade-offs between canned and fresh seafood options.


Feature	Canned Seafood	Fresh Seafood
Nutritional Value	Retains most nutrients, including omega-3s, which are sealed in during canning. May have higher sodium depending on how it's packed.	High in nutrients, often with slightly higher levels of some vitamins like vitamin D.
Convenience	Highly convenient, fully cooked, shelf-stable, and requires minimal preparation.	Requires refrigeration and cooking, with a much shorter shelf life.
Cost	Generally more affordable and accessible than fresh seafood.	Often more expensive, depending on the species and location.
Mercury Levels	Typically from smaller fish, leading to lower mercury levels (e.g., skipjack tuna, sardines).	Varies significantly by species; larger fish like fresh tuna can have higher mercury.
Sustainability	Can be a sustainable choice; look for certifications like the Marine Stewardship Council (MSC) label.	Varies widely based on fishing practices; requires research to ensure sustainable sourcing.

How to Choose the Healthiest Canned Seafood

To ensure you are getting the most nutritional benefit with the fewest risks, follow these simple tips when shopping for canned seafood:

Prioritize Low-Mercury Fish: Choose smaller fish varieties like sardines, salmon (especially pink), mackerel, and herring, which are lower on the food chain and therefore have less mercury.
Look for BPA-Free Labels: Many brands now advertise their use of BPA-free can linings. Seek out these products to reduce your exposure to this chemical.
Monitor Sodium Content: Read nutrition labels carefully and select "low sodium" or "no salt added" options to control your intake.
Choose the Right Packing Medium: Seafood packed in water is lower in calories and fat, while that packed in extra virgin olive oil provides additional healthy fats. Avoid options packed in highly processed oils.
Check for Sustainability Certifications: For environmentally conscious choices, look for labels from organizations like the Marine Stewardship Council (MSC), which certify sustainable fishing practices.

Conclusion: Canned Seafood as a Healthy Pantry Staple

Canned seafood is a highly nutritious, convenient, and affordable way to increase your fish intake. By focusing on low-mercury, low-sodium, and BPA-free options, you can enjoy the robust benefits of omega-3 fatty acids, protein, and essential vitamins and minerals with minimal risk. From sardines on crackers to salmon patties, canned seafood's versatility makes it easy to incorporate into your meals throughout the week. So, next time you're in the grocery store, confidently reach for a can of seafood, knowing it can be a healthy and smart addition to your diet.

Discover quick and healthy canned seafood recipes to start incorporating this pantry powerhouse into your meals today.

Frequently Asked Questions

Yes, but with caveats. Light or skipjack tuna is typically lower in mercury than albacore or yellowfin. It is recommended to eat high-mercury fish in moderation, no more than once per week, particularly for pregnant women and children.

No, modern canning processes effectively seal in and preserve the nutrients, including omega-3s, protein, and minerals. While fresh fish may contain slightly higher levels of some vitamins, the nutritional value of canned seafood is generally comparable.

To lower the sodium content, choose varieties labeled "low-sodium" or "no salt added." If your seafood is packed in water or brine, you can drain and rinse it before eating.

For those concerned about BPA, choosing BPA-free cans is a safer option. Many manufacturers have phased out BPA-based linings, but it is important to look for explicit labeling indicating a BPA-free product.

Sardines are often hailed as one of the healthiest options due to their high omega-3 and calcium content, and their very low mercury level. Salmon, herring, and mackerel are also excellent, nutritious choices.

Yes, the bones in canned sardines and salmon are soft and edible. They are a valuable source of calcium, contributing to bone health.

Unopened cans of seafood typically last for 2 to 5 years when stored in a cool, dry place. Once opened, transfer any leftovers to an airtight container and refrigerate for up to 3 to 4 days.