Is eating canned fish healthy? The surprising truth about tinned seafood

October 9, 2025 •

4 min read

According to the American Heart Association, most adults should aim for two servings of fish per week, a goal many find hard to meet. This often leads to the question, is eating canned fish healthy? The answer is a resounding yes, provided you know how to choose the right products and consume them in moderation.

Quick Summary

This article explores the health benefits and potential drawbacks of consuming canned fish, including its nutritional value, convenience, and concerns over mercury and sodium content. It provides guidance on selecting the healthiest options and incorporating them into a balanced diet.

Key Points

Rich in Omega-3s: Canned fish like sardines and salmon are excellent sources of anti-inflammatory omega-3 fatty acids, which support heart and brain health.
Nutrient-Dense and Affordable: Canned fish is a budget-friendly source of high-quality protein, vitamin D, and B12, making it an accessible health food.
Lower Mercury Options Available: Smaller fish species like sardines and mackerel generally have much lower mercury levels, making them safer for regular consumption.
Check for Added Sodium and BPA: For the healthiest choice, look for low-sodium options and consider brands that use BPA-free cans.
Versatile and Convenient: As it is fully cooked and shelf-stable, canned fish can be easily added to salads, pastas, and spreads for quick, nutritious meals.
Excellent Source of Calcium: Some canned fish, particularly sardines and salmon with bones included, provide a significant boost of calcium.

The nutritional benefits of canned fish

Canned fish is a powerhouse of nutrients that often rivals its fresh counterpart. The canning process preserves the key nutritional components, including protein, vitamins, and minerals. This makes it an excellent pantry staple for busy individuals or those with limited access to fresh seafood.

Omega-3 fatty acids

Many canned fish varieties are rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats are essential for a variety of bodily functions and are known to support heart health, brain function, and reduce inflammation. A diet rich in omega-3s is a hallmark of the healthy eating pattern promoted by the Mediterranean diet. Canned salmon and mackerel, for example, are particularly potent sources.

Vitamins and minerals

Beyond omega-3s, canned fish provides a valuable dose of essential vitamins and minerals. These include:

Vitamin D: Crucial for bone health, immune function, and mental wellness. Canned salmon is a particularly good source.
Vitamin B12: Supports nerve function and the production of red blood cells.
Calcium: When canned fish like sardines and salmon are processed with their bones left in, the bones become soft and edible, providing a significant source of dietary calcium.
Selenium: An antioxidant that protects cells from damage and may reduce the risk of heart disease and cancer.

Comparing fresh vs. canned fish

While fresh fish is often seen as the superior choice, canned fish offers compelling advantages, especially in terms of convenience and cost. The nutritional content can be surprisingly similar, and in some cases, canned fish might even offer an edge in specific nutrients.


Feature	Fresh Fish	Canned Fish
Convenience	Requires preparation and cooks quickly, but spoils rapidly.	Shelf-stable for years, fully cooked, and ready to eat or add to dishes.
Nutritional Value	Excellent source of protein, vitamins, and omega-3s, though levels can vary.	Excellent source of protein, vitamins, and omega-3s. Some nutrients like calcium may be higher due to edible bones.
Cost	Often more expensive due to shorter shelf life and transport costs.	Typically more affordable and a budget-friendly way to meet seafood recommendations.
Omega-3s	Levels depend on the specific fish and preparation.	Often retains high levels, and for fish packed in oil, levels can be comparable or even higher due to concentration.
Mercury	Levels vary widely depending on the fish species, with larger predators having higher levels.	Generally low in mercury, especially smaller fish like sardines and mackerel.

The importance of choosing the right canned fish

Not all canned fish is created equal. Several factors can influence its health profile, and making informed choices is key to maximizing benefits and minimizing risks.

Mercury content

Mercury is a heavy metal found in seafood, with concentrations generally higher in larger, predatory fish. Smaller species, such as sardines, mackerel, and salmon, typically have lower mercury levels. Light tuna, usually made from smaller skipjack tuna, is a lower-mercury option than albacore (white) tuna. Pregnant women and young children are often advised to limit their intake of higher-mercury varieties.

Added ingredients

What the fish is packed in can affect its overall health value. Consider these options:

Packed in water: Best for those watching their fat and calorie intake.
Packed in extra virgin olive oil: Adds healthy monounsaturated fats and a richer flavor profile. This can also help retain more omega-3s.
Packed in brine: Usually contains higher sodium content. Choosing low-sodium or no-salt-added versions is recommended, especially for individuals with high blood pressure.

BPA in cans

Some can linings contain bisphenol-A (BPA), a chemical that can leach into food. For those concerned about BPA exposure, many brands now offer BPA-free canned goods. While the health effects of low-level BPA exposure are debated, choosing BPA-free options provides peace of mind.

Incorporating canned fish into your diet

Canned fish is versatile and can be used in numerous quick and easy meals. Here are some ideas:

Salads and bowls: Top a fresh green salad or grain bowl with canned tuna or salmon for a protein boost.
Spreads and pâtés: Mash sardines with olive oil, herbs, and lemon juice for a savory spread on crackers or toast.
Pasta dishes: Anchovies can add a rich, umami flavor to sauces, while canned tuna works well in creamy bakes.
Sandwiches and wraps: A classic tuna salad sandwich is a quick lunch option. Or, mix canned mackerel with avocado and lime for a zesty wrap.
Burgers and croquettes: Use canned salmon or tuna to make flavorful and easy-to-prepare patties.

Conclusion

Ultimately, is eating canned fish healthy? It is a highly nutritious and convenient food that provides a rich source of protein, heart-healthy omega-3 fatty acids, and essential vitamins and minerals. By being mindful of the mercury levels in different species, opting for lower-sodium varieties, and considering BPA-free cans, you can make it a regular and beneficial part of your diet. As with any food, variety and moderation are key to reaping the maximum health benefits. Including a mix of canned sardines, salmon, and light tuna, alongside fresh fish when possible, is an excellent strategy for a balanced diet.

Frequently Asked Questions

Canned tuna can have varying mercury levels depending on the type. Canned 'light' or 'chunk light' tuna, made from smaller skipjack, is lower in mercury than canned albacore (white) tuna.

Yes, the canning process preserves most of the fish's nutrients, including protein, minerals, and fat-soluble vitamins like A, D, E, and K. Some water-soluble vitamins may be reduced, but the overall nutritional value remains high.

Opt for smaller fish species like sardines, salmon, and mackerel to minimize mercury exposure. Choose products packed in water or extra virgin olive oil, and select low-sodium or no-salt-added varieties.

The FDA recommends that pregnant women eat two to three servings of low-mercury fish per week, such as canned sardines and salmon. Limiting higher-mercury options like albacore tuna is also advised.

Bisphenol-A (BPA) can be found in some can linings. If you are concerned about BPA, many manufacturers offer BPA-free cans. Research shows eating canned food is a leading cause of BPA exposure, although health risks are debated.

No, commercially canned fish is fully cooked and sterilized during the canning process, making it safe and ready to eat straight from the can.

Unopened cans of fish typically have a shelf life of 2 to 5 years when stored in a cool, dry place. Once opened, leftovers should be transferred to an airtight container and refrigerated for no more than 3 to 4 days.