What canned fish is high in protein?

December 17, 2025 •

4 min read

According to the USDA, a single can of light tuna packed in water can provide over 30 grams of protein. This makes canned fish a powerhouse for muscle growth and satiety. So, what canned fish is high in protein, and which varieties offer the best nutritional profile beyond just muscle-building macros? This article explores your top choices and their unique benefits for a balanced diet.

Quick Summary

Tuna, salmon, sardines, and mackerel are leading options for high-protein canned fish. They offer significant grams of protein per serving along with heart-healthy omega-3 fatty acids and other crucial nutrients, making them versatile, nutrient-dense pantry items.

Key Points

Tuna: Light tuna offers over 30g of lean protein per can and is best chosen as 'skipjack' for lower mercury levels.
Salmon: A great source of protein, omega-3s, vitamin D, and calcium when bones are included; opt for wild-caught varieties.
Sardines: A nutrient-dense superfood, rich in protein, omega-3s, and calcium, with very low mercury levels.
Mackerel: Contains higher omega-3 levels than sardines and is also a good source of protein, vitamin D, and B vitamins.
Smart Buying: Choose fish packed in water or olive oil, check for low-sodium options, and look for sustainable sourcing.
Health Benefits: The omega-3s found in these fish support heart and brain health, while vitamins and calcium aid immunity and bone strength.
Mercury Risk: Smaller, shorter-lived fish like sardines and skipjack tuna contain significantly less mercury than larger species like albacore tuna.

Canned fish is a convenient, shelf-stable, and affordable way to add a significant protein boost to your meals. Beyond its impressive protein content, many canned fish varieties are also excellent sources of omega-3 fatty acids, vitamins, and minerals. Understanding the different options can help you make the best choice for your health goals and taste preferences.

The Top Contenders: Canned Fish High in Protein

Canned Tuna: The Everyday Protein Powerhouse

As one of the most popular canned fish, tuna is a go-to for its lean protein content. A standard can of light tuna packed in water can deliver a substantial protein punch with minimal fat.

Light Tuna (Skipjack): A common and affordable choice, skipjack tuna is typically smaller and has a lower mercury content than albacore. It's excellent for salads, sandwiches, and casseroles.
Albacore Tuna (White): Known for its firmer, lighter-colored flesh, albacore has a higher omega-3 content but also contains more mercury than skipjack. It's often reserved for special occasions or consumed less frequently.

Canned Salmon: Omega-3 and Calcium-Rich

Canned salmon is a nutritional superstar, prized for its high levels of both protein and omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It's also one of the few natural food sources of vitamin D.

With Edible Bones: Many canned salmon products retain the soft, edible bones, providing a significant boost of non-dairy calcium, which is crucial for bone health.
Wild vs. Farmed: Wild-caught options like sockeye or pink salmon are often recommended for their superior sustainability and lower contaminant levels compared to farmed varieties.

Canned Sardines: The Nutrient-Dense Superfood

Sardines pack a serious nutritional punch for their small size. These tiny fish are eaten whole, meaning you benefit from a wide array of nutrients, including omega-3s, protein, calcium, and vitamin B12.

High Calcium: Similar to canned salmon with bones, sardines contain soft bones that are an excellent source of dietary calcium.
Low Mercury: Because of their small size and place in the food chain, sardines are one of the lowest-mercury fish available, making them a safe choice for more frequent consumption.

Canned Mackerel: High in Omega-3s

Mackerel is another strong contender for its high protein and omega-3 fatty acid content, often exceeding that of sardines. It’s a nutritious alternative with a more robust flavor.

Varieties: Atlantic or Pacific chub mackerel are typically used in canned products and have lower mercury levels than king mackerel.
Versatile Use: Mackerel can be flaked into salads, mixed into fish cakes, or served on toast for a convenient meal.

Nutritional Comparison: Canned Fish at a Glance

To make an informed decision, here's a quick comparison of popular canned fish varieties based on a 3-ounce (85g) serving. Please note that values can vary by brand and packing liquid.


Feature	Canned Light Tuna (in water)	Canned Wild Pink Salmon	Canned Sardines (in oil)	Canned Mackerel (Atlantic)
Protein	~22g	~20g	~22g	~17g
Omega-3s	Moderate	High	High	Very High
Calcium	Low	High (with bones)	High (with bones)	Low
Vitamin D	Good Source	Good Source	Good Source	Good Source
Mercury Level	Low (Skipjack)	Low	Very Low	Low

Benefits Beyond Protein

Opting for canned fish high in protein provides numerous health advantages:

Heart Health: The high omega-3 fatty acid content in fish like salmon, sardines, and mackerel can lower bad cholesterol, reduce triglycerides, and improve overall heart function.
Bone Density: Canned salmon and sardines that include soft, edible bones are a fantastic source of calcium, contributing to stronger bones and a reduced risk of osteoporosis.
Brain Function: The DHA found in omega-3s is a crucial component of brain health and development, supporting cognitive function and potentially reducing the risk of cognitive decline.
Immune Support: Many canned fish varieties contain vitamin D, B vitamins, and essential minerals like selenium, which all play a role in supporting a healthy immune system.
Sustainability and Mercury: Choosing smaller, fatty fish like sardines and mackerel is not only nutritious but also a more sustainable choice with lower mercury levels, making them safer for more frequent consumption. For guidance on safe fish consumption, consult the U.S. Food and Drug Administration (FDA).

Tips for Choosing and Incorporating Canned Fish

Incorporating canned fish into your diet is simple and can add variety to your meal plan.

Packing Liquid: For healthier, lower-fat meals, choose fish packed in water. If you prefer fish packed in oil, opt for varieties in olive oil over vegetable oil. You can also drain the oil to reduce the fat content.
Sodium Content: Check the nutrition label for sodium, as it can be high in some canned products. Look for low-sodium or no-salt-added options if you are managing your salt intake.
Versatile Recipes: Use canned fish in a variety of dishes:
- Mix canned salmon with mayonnaise for a healthy sandwich filling or add to fish cakes.
- Mash canned sardines with lemon and herbs to spread on crackers.
- Create a quick pasta dish with canned tuna, canned tomatoes, and spices.
- Flake canned mackerel over a fresh salad for a protein-rich lunch.
Flavor Boosts: For those new to the bolder taste of sardines or mackerel, combining them with flavors like tomato sauce, lemon juice, or mustard can help.

Conclusion: Smart Choices for a Healthy Pantry

When seeking out canned fish that is high in protein, the choices are plentiful and nutritious. Tuna offers a lean, high-protein option, while salmon provides ample omega-3s, vitamin D, and calcium. For the most nutrient-dense and lowest-mercury option, sardines and mackerel are excellent choices packed with heart-healthy omega-3s and other micronutrients. By diversifying your canned fish choices, you can stock your pantry with affordable, convenient, and incredibly healthy protein sources that support a wide range of health benefits, from muscle maintenance to heart and bone health.

Frequently Asked Questions

While protein content varies by brand, canned light tuna packed in water is often the highest, with a single can providing over 30 grams of lean protein.

Canned light tuna generally has a slightly higher protein content per serving than canned salmon. However, canned salmon is richer in omega-3 fatty acids and often contains more calcium.

Yes, canned sardines are an excellent and affordable source of protein. They are also packed with heart-healthy omega-3 fatty acids, vitamin D, and calcium from their soft, edible bones.

For the healthiest option, look for fish packed in water or olive oil. Check the label for low-sodium or no-salt-added versions. Smaller fish like sardines and mackerel are lower in mercury than larger fish like albacore tuna.

Yes, canned mackerel is a great source of protein. It is also particularly high in omega-3 fatty acids, which provide significant anti-inflammatory and heart-health benefits.

Canned fish is safe to eat regularly, especially lower-mercury varieties. The FDA recommends limiting consumption of high-mercury fish like albacore tuna, but smaller fish like sardines, salmon, and mackerel are considered low-mercury and safe for frequent consumption.

Beyond protein, canned fish provides numerous benefits, including heart-healthy omega-3 fatty acids, vitamin D for immune support, B vitamins, and minerals like selenium. Some types, like salmon and sardines with bones, also offer significant calcium.