Canned fish provides a convenient, affordable, and nutrient-dense protein source. However, concerns about contaminants like mercury, as well as packaging materials like BPA, can make choosing the right option confusing. The safest choices are typically smaller fish species with shorter lifespans, which naturally accumulate lower levels of mercury.
The Safest Canned Fish: Mercury Levels and Key Nutrients
Mercury is a neurotoxin that can accumulate in fish, with levels generally increasing with the fish's size and age. Small, oily fish, known for being low on the food chain, are the safest bets for regular consumption.
Sardines
Considered one of the healthiest and safest canned fish, sardines boast some of the lowest mercury levels of any fish species. As a small, oily fish, they are also exceptionally rich in omega-3 fatty acids, which are crucial for heart and brain health. Canned sardines with the bones and skin included offer a natural boost of calcium and vitamin D, making them a powerful nutritional choice.
Canned Salmon
Wild-caught canned salmon, primarily pink and sockeye from Alaska, is another excellent option. It is low in mercury and high in anti-inflammatory omega-3 fatty acids. Its shorter lifespan compared to some other fish prevents significant mercury accumulation. Some varieties are boneless and skinless, but leaving them in provides extra calcium. When possible, opt for Alaskan varieties, which are often sustainably sourced.
Canned Tuna
While popular, canned tuna requires more careful selection due to varying mercury levels. The key distinction is between:
- Canned Light Tuna (Skipjack): This comes from smaller, younger skipjack tuna and has significantly lower mercury levels compared to albacore. The FDA considers it a "Best Choice" for frequent consumption. Some brands even use "pole and line" or "troll caught" methods, which target these smaller fish.
- Canned White Tuna (Albacore): This uses larger albacore tuna, which accumulate more mercury. It should be consumed less frequently, especially by pregnant women and children.
Canned Mackerel
Atlantic mackerel and Atka mackerel from Alaska are good options that are both high in omega-3s and low in mercury. However, other types like king mackerel and Spanish mackerel have higher mercury levels and should be limited. When buying canned mackerel, confirming the species is the safest approach.
Important Factors for Choosing Safely
Beyond the fish species itself, several other aspects impact the safety and healthfulness of canned fish.
Packaging: The BPA Concern
Bisphenol A (BPA) is a chemical used in the lining of some cans and has been linked to health issues due to its endocrine-disrupting properties. Many companies have responded to consumer demand and now offer products in BPA-free cans. Brands like Wild Planet and Vital Choice are known for their commitment to BPA-free packaging. To be certain, it is wise to look for clear labeling on the can that indicates it is BPA-free.
Sodium Content
Sodium content in canned fish can vary dramatically depending on the packing liquid. Fish packed in brine or with flavorings often has high sodium levels. For those monitoring sodium intake, choosing fish packed in water or extra virgin olive oil is best. Draining and rinsing the fish can also help reduce the sodium significantly.
Sourcing and Sustainability
Sustainable fishing practices protect ocean ecosystems and ensure long-term fish supply. Look for certifications from organizations like the Marine Stewardship Council (MSC), which indicates the fish was caught using environmentally sound methods. Choosing sustainably sourced fish often correlates with better quality and greater transparency from the company.
Comparison Table: Safe Canned Fish Options
This table provides a quick overview of the safest and most popular canned fish varieties based on key safety metrics.
| Fish Type | Mercury Level | Omega-3s (EPA/DHA) | Calcium Source | Typical Sourcing | Other Notes |
|---|---|---|---|---|---|
| Sardines | Very Low | Very High | Soft, edible bones | Sustainable, widely available | High in Vitamin D, B12 |
| Wild Salmon | Very Low | High | Edible soft bones (some varieties) | Alaskan waters | Excellent protein, Vitamin D |
| Light Tuna (Skipjack) | Low | Moderate | None (filleted) | Pole and line or troll caught | Very common and versatile |
| Atlantic Mackerel | Low | High | Edible soft bones | Sustainable fisheries | Flavorful, high in B12 |
| Albacore Tuna | Higher | High | None (filleted) | Various oceans | Limit frequency due to mercury |
Guidelines for Vulnerable Populations
For pregnant and breastfeeding women and young children, minimizing mercury intake is especially important due to its potential impact on neurological development.
- Recommended Choices: Focus on "Best Choice" options like sardines, wild-caught salmon, and canned light tuna.
- Frequency: The FDA and EPA generally advise consuming 2 to 3 servings of low-mercury fish per week.
- Avoid: Limit or avoid higher-mercury fish like canned albacore tuna.
Final Recommendations
Making informed choices about canned fish can maximize its health benefits while minimizing potential risks. Prioritize canned sardines and wild-caught salmon as your go-to options for their combination of low mercury and high omega-3s. When purchasing tuna, always opt for canned light (skipjack) over albacore. Additionally, selecting brands that use BPA-free packaging and offer low-sodium varieties can further enhance the safety profile of this convenient pantry staple.
For more information on mercury levels and seafood consumption advice, consult resources from the Environmental Defense Fund.
