Nutrition Diet: What's the healthiest canned seafood?

October 6, 2025 •

4 min read

Packed with essential nutrients, canned fish is a convenient and cost-effective protein source, and certain varieties are nutritional powerhouses. Finding out what's the healthiest canned seafood? means looking beyond tuna to discover nutrient-rich alternatives like sardines and mackerel that offer high levels of omega-3s and low mercury content.

Quick Summary

The healthiest canned seafood options include small, fatty fish like sardines, mackerel, and salmon, which are rich in omega-3s, protein, and essential vitamins and minerals. Factors like mercury content, sustainability, and packaging should be considered when selecting the best choice for your diet.

Key Points

Sardines Offer High Nutrition: Rich in omega-3s, protein, calcium, and vitamin D, sardines are a nutrient-dense and low-mercury canned seafood option.
Mackerel is an Omega-3 Powerhouse: Containing high levels of omega-3s, mackerel is a heart-healthy choice, but opt for Atlantic or Pacific varieties to ensure lower mercury levels.
Canned Salmon Provides Calcium: When canned with bones, salmon offers a significant amount of calcium, along with protein and omega-3s.
Choose Low-Mercury Tuna: Canned light or skipjack tuna is a better choice for mercury-conscious consumers than albacore or white tuna.
Look for Smart Packaging: Opt for low-sodium products and fish packed in water or extra virgin olive oil for healthier fat intake.
Rinsing Reduces Sodium: To further lower your sodium intake, rinse canned fish under cool water before serving.

Why Canned Seafood is a Smart Dietary Choice

Canned seafood offers a convenient and affordable way to increase your intake of nutrient-dense fish. Many varieties are loaded with heart-healthy omega-3 fatty acids, high-quality protein, and essential vitamins and minerals like vitamin D, vitamin B12, and selenium. The canning process also makes edible bones in fish like salmon and sardines soft, adding a significant boost of calcium. Understanding the nutritional profiles, mercury levels, and sourcing of different canned seafoods is key to making the healthiest choice.

The Top Contenders for Healthiest Canned Seafood

Sardines

Often topping the list of healthiest canned fish, sardines are small, nutrient-dense, and sustainable. They are exceptionally high in omega-3 fatty acids, which benefit heart, brain, and joint health. Since they are lower on the food chain, sardines accumulate very little mercury, making them a safe option for regular consumption. When packed with their bones, they are an excellent non-dairy source of calcium. Look for sardines packed in water, olive oil, or tomato sauce for the healthiest choices.

Mackerel

Another excellent source of omega-3s, mackerel often contains even higher levels than sardines. It is also packed with protein, selenium, and vitamins B12 and D. Similar to tuna, it is important to choose the right species of mackerel. Opt for Atlantic or Pacific chub mackerel, which are low in mercury, and avoid king mackerel, which is higher in mercury.

Salmon

Canned salmon is a nutritious alternative to fresh and is an excellent source of protein and omega-3s. It also contains high levels of calcium and vitamin D, especially if you consume the soft, edible bones. Wild-caught options like sockeye or pink salmon are often recommended for being both more sustainable and lower in potential contaminants. While still a great option, the omega-3 content in salmon is typically slightly lower than that of sardines or mackerel.

Tuna

Canned tuna is a popular pantry staple, but not all tuna is created equal. It is a good source of protein, iron, and vitamin B12 but contains less fat and fewer omega-3s than other options like salmon and sardines. The main concern with tuna is mercury levels, which vary by species. Canned light tuna (typically skipjack) is significantly lower in mercury than albacore or white tuna. If you enjoy tuna, choosing the 'light' variety and limiting consumption is the best approach.

A Quick Comparison of Canned Seafoods


Feature	Sardines	Atlantic/Pacific Mackerel	Wild Salmon	Light Tuna	Albacore Tuna
Omega-3s	Very High	Very High	High	Low	Moderate
Mercury	Very Low	Low	Low	Low-Moderate	High
Calcium	High (with bones)	Moderate	High (with bones)	Very Low	Very Low
Protein	High	High	High	Very High	Very High
Sustainability	Generally High	Generally High	Good (Wild)	Variable	Variable

Making the Best Choice for You

Your individual choice depends on several factors, including your specific dietary needs, taste preferences, and concerns about mercury and sustainability. For the highest concentration of anti-inflammatory omega-3s and lowest mercury risk, small, oily fish like sardines and mackerel are excellent choices. Canned salmon offers a great balance of protein, omega-3s, and calcium, especially if you include the bones. When choosing canned tuna, opt for 'light' or 'skipjack' varieties to minimize mercury exposure.

Practical Tips for Purchasing and Preparation

Check the Label: For reduced sodium intake, look for low-sodium or no-salt-added versions. Some canned fish can have a high salt content.
Choose the Packaging: Fish packed in water is lower in fat and calories, while fish in extra virgin olive oil provides additional heart-healthy fats. If possible, choose products in BPA-free cans.
Rinse to Reduce Sodium: You can significantly lower the sodium content of canned fish by rinsing it under cold water.
Serving Suggestions: Canned seafood is incredibly versatile. Add it to salads, mix it into pasta dishes, create spreads for crackers, or make delicious fish cakes.

Conclusion

When it comes to answering what's the healthiest canned seafood?, sardines, mackerel, and canned wild salmon consistently rank as top-tier options due to their superior nutritional profiles, high omega-3 content, and low mercury levels. While canned tuna can be part of a healthy diet, particularly light or skipjack varieties, it is generally less nutrient-dense in beneficial fats than its smaller, oilier counterparts. By considering factors like fish type, packing liquid, and sodium, you can make informed decisions that support your health and well-being. Ultimately, diversifying your seafood intake to include these nutrient-rich pantry staples is an excellent way to boost your diet. For additional resources on fish consumption and mercury, visit the FDA and EPA's advice regarding eating fish and shellfish.

Frequently Asked Questions

Yes, canned seafood is often just as nutritious as fresh and, in some cases, can be more beneficial. For example, canned sardines and salmon that include edible bones provide extra calcium not found in fillets of fresh fish.

To reduce the sodium content, you can look for low-sodium or no-salt-added versions at the store. You can also drain the canning liquid and rinse the seafood under cool, running water before consuming.

Smaller fish that are lower on the food chain, such as sardines, anchovies, and herring, typically have the lowest mercury levels. They are often considered 'Best Choices' by the FDA.

Yes, pregnant women can eat canned seafood, but they should choose low-mercury options. The FDA recommends eating 2–3 servings per week of low-mercury choices like canned salmon, sardines, and light tuna.

The best choice depends on your nutritional goals. Fish in water is lower in calories and fat, while fish packed in extra virgin olive oil offers additional healthy monounsaturated fats. Vegetable oil blends are generally less healthy.

Canned sardines can be delicious when prepared correctly. Try mashing them with lemon juice and olive oil on toast, tossing them in a pasta sauce with garlic and chili flakes, or adding them to a salad with fresh herbs.

Sardines and canned light tuna are often among the most budget-friendly options while still providing high nutritional value. They are cost-effective ways to get essential omega-3s and protein.