What's the Healthiest Canned Fish for a Nutritious Diet?

October 4, 2025 •

4 min read

According to nutrition experts, smaller fish like sardines and mackerel are often the top choice for their potent combination of omega-3s and low mercury levels. Determining what's the healthiest canned fish involves weighing key factors like nutrient density, contaminants, and how the fish is packed. This guide breaks down the best options to help you make an informed choice for your diet.

Quick Summary

This guide compares popular canned fish, focusing on sardines, mackerel, and salmon, highlighting their superior omega-3 content and lower mercury risk. It discusses the differences between light and albacore tuna, the health implications of different packing liquids, and tips for choosing sustainable, high-quality, low-sodium products.

Key Points

Sardines and Mackerel Are Top Picks: For the best combination of very high omega-3 fatty acids and minimal mercury content, small fish like sardines and mackerel are the healthiest options.
Canned Salmon Offers Broad Nutrition: Wild-caught canned salmon is an excellent source of protein, omega-3s, and vitamin D, with the edible bones providing a significant calcium boost.
Choose Tuna Wisely: Opt for canned light (skipjack) tuna for a lower-mercury protein source, and limit consumption of canned albacore due to its higher mercury levels.
Water or EVOO for Packing: For fewer calories, choose fish packed in water; for a richer flavor and added healthy fats, select products packed in extra virgin olive oil.
Prioritize Sustainability and Low Sodium: Look for sustainable certifications like MSC and select low-sodium versions to enhance the health benefits of your canned fish.
Consider the Bones: Eating the soft, edible bones in canned sardines and salmon significantly increases your intake of bone-strengthening calcium.

For many, canned fish is a pantry staple prized for its convenience, affordability, and shelf-stable nature. However, not all canned fish offer the same nutritional profile. Some varieties are packed with heart-healthy omega-3 fatty acids, while others carry higher levels of mercury. Understanding the differences is key to choosing the best option for your health.

The Top Contenders: Sardines, Mackerel, and Wild Salmon

When dietitians and nutritionists analyze the healthiest canned fish options, a few clear winners consistently rise to the top, primarily due to their nutritional density and low risk of contaminants.

Sardines: The Omega-3 and Calcium Powerhouse

Sardines are tiny, nutrient-dense fish that pack a serious punch. They are low on the food chain, meaning they accumulate very little mercury, making them one of the safest options for regular consumption.

Exceptional Omega-3s: Sardines are loaded with beneficial omega-3 fatty acids, which are crucial for brain and heart health.
Calcium Boost: When eaten with their soft, edible bones, canned sardines become an outstanding source of calcium, which is vital for bone density.
Rich in Nutrients: These small fish also provide a healthy dose of vitamin B12, vitamin D, and selenium.

Mackerel: Super-High Omega-3s and Minerals

Depending on the species, mackerel can contain even more omega-3s than sardines. It's a quick and easy way to significantly boost your intake of these essential fatty acids.

Omega-3 King: A single serving of mackerel can provide more than three times the daily recommended intake of omega-3s.
Mineral-Rich: Mackerel is also a great source of selenium, a powerful antioxidant that supports immune and thyroid function.
Choosing Wisely: Always choose Atlantic or Pacific chub mackerel over larger king mackerel, which has higher mercury levels.

Wild-Caught Salmon: Balanced Nutrition and Versatility

Canned salmon is another excellent choice, providing a balance of protein, omega-3s, and vitamins. Wild-caught varieties, such as pink or sockeye salmon from Alaska, are generally lower in contaminants than their farmed counterparts.

High in Vitamin D: Just one 3-ounce serving of canned salmon can provide a significant portion of your daily vitamin D needs.
Bonus Calcium: Like sardines, canned salmon that includes the bones (which are soft and edible) is a great non-dairy source of calcium.
Sustainable and Safe: Alaskan salmon is typically certified as sustainable and wild-caught, ensuring a more natural and cleaner product.

Canned Tuna: A Popular Choice with Nuances

Canned tuna is the most popular canned fish, but it comes with a major caveat: mercury levels. This depends heavily on the type of tuna you choose.

Understanding Mercury Levels in Tuna

Larger, longer-living predatory fish accumulate more mercury over their lifespan. When it comes to tuna, this means significant differences between species.

Canned Light Tuna (Skipjack): This comes from smaller tuna species, leading to much lower mercury levels. It’s a great source of lean protein and is considered a “best choice” by the FDA for regular consumption.
Canned Albacore Tuna (White): This tuna is larger and has a higher mercury content. While it also offers more omega-3s than light tuna, it should be eaten less frequently, especially by pregnant women and young children.

Comparison of Key Canned Fish


Feature	Sardines (in oil)	Mackerel (in oil)	Wild Salmon (canned)	Canned Light Tuna (in water)
Mercury Level	Very Low	Low	Low	Low
Omega-3s (per 100g)	High (~1-1.5g)	Very High (~1.7-4.5g)	High (~1.5-2.5g)	Moderate (~0.7g)
Calcium	Very High (with bones)	Low to Moderate	High (with bones)	Low
Vitamin D	High	High	High	High
Protein (per 100g)	High (~25g)	High (~22g)	High (~22g)	High (~25-30g)

Oil vs. Water: Which Packing Liquid is Better?

The packing liquid significantly influences the final nutritional content and caloric density of your canned fish.

In Water: This is the best option for those watching their fat and calorie intake. However, some of the omega-3s, which are fat-soluble, can leach out into the water and be lost when drained.
In Extra Virgin Olive Oil: Packed in EVOO, the fish has a richer flavor and retains more of its natural omega-3s, and you also get the benefits of the healthy olive oil itself. This option is higher in calories, but draining the oil allows you to reduce the fat content if desired. Avoid fish packed in less healthy vegetable oils.

How to Pick the Healthiest Canned Fish

Making the right choice at the grocery store requires a few careful considerations beyond just the fish type itself.

Prioritize Small, Oily Fish: Opt for sardines, mackerel (Atlantic or Pacific chub), herring, and wild-caught salmon to maximize omega-3s while minimizing mercury exposure.
Choose Wild-Caught Over Farmed: Wild-caught fish, especially salmon from Alaska, often have a better omega-3 to omega-6 ratio and are less likely to contain pollutants.
Opt for BPA-Free Cans: Look for labeling that specifically states “BPA-free” to avoid the potential health risks of Bisphenol A leaching into your food.
Read the Label for Sodium: Canned fish often has high sodium content for preservation. Choose low-sodium or “no salt added” varieties to stay within healthy limits.
Look for Sustainable Certification: To support responsible fishing practices, seek out labels from organizations like the Marine Stewardship Council (MSC).

Conclusion: Making an Informed Choice

Ultimately, there is no single 'best' canned fish, as each offers unique benefits. However, for a superior balance of high omega-3s and low mercury, sardines and mackerel are often the winners. Wild-caught salmon is another top contender, while canned light (skipjack) tuna is a reasonable choice in moderation. By choosing smaller, sustainably sourced fish packed in water or EVOO, you can enjoy a convenient and healthy protein source. The best approach is to vary your choices, rotate between different species, and always read the labels to maximize nutritional benefits and minimize potential risks.

For more detailed guidance on safe seafood consumption, consult the U.S. Food and Drug Administration's (FDA) advice.

Frequently Asked Questions

Yes, canned sardines are generally considered a healthier choice than canned tuna. While both are excellent protein sources, sardines contain significantly more omega-3s and have much lower mercury levels, making them safer for more frequent consumption.

Both can be healthy, but the choice depends on your goals. Fish packed in water has fewer calories and fat. Fish packed in extra virgin olive oil has more calories but also more healthy fats. If watching calories, choose water-packed. If you want added flavor and nutrients, opt for fish in EVOO.

Sardines and anchovies are among the canned fish with the lowest mercury levels, as they are small, low on the food chain, and have shorter lifespans. Canned light (skipjack) tuna is also lower in mercury than albacore.

For lower-mercury options like sardines, salmon, and light tuna, health experts often recommend two to three servings per week. For higher-mercury varieties like albacore tuna, limit consumption to no more than one serving per week.

Canned salmon, particularly varieties that include the soft, edible bones, is a great source of calcium. The high-heat canning process makes the bones soft enough to eat without noticing, providing a significant nutritional boost.

Wild-caught canned salmon, especially from Alaska, is generally considered better. It typically contains a more favorable ratio of omega-3 to omega-6 fatty acids, is leaner, and has lower levels of potential contaminants than farmed salmon.

For a sustainable choice, look for canned fish products with the Marine Stewardship Council (MSC) certification label. Sardines, mackerel, and Alaskan salmon are often sustainably sourced and certified.