Which canned fish is highest in omega-3? An In-Depth Nutritional Analysis

October 4, 2025 •

5 min read

According to nutritional data, some varieties of canned mackerel can contain an impressive 4,580 mg of combined EPA and DHA omega-3s per 100-gram serving, making it a top contender for those asking which canned fish is highest in omega-3. This quick-and-easy pantry staple offers a surprisingly potent dose of heart-healthy fats, along with other key nutrients.

Quick Summary

Several canned fish are excellent sources of omega-3, with mackerel, anchovies, and salmon consistently topping the list. Mackerel often provides the highest concentration, while smaller fish like sardines and anchovies offer strong nutritional profiles with very low mercury levels. Key factors for choosing include mercury content, nutrients, and sustainability.

Key Points

Mackerel is the highest in omega-3s: With around 4,580 mg of combined EPA and DHA per 100g, canned mackerel provides the most omega-3 fatty acids of all canned fish.
Smaller fish have less mercury: Sardines, anchovies, and mackerel are lower on the food chain, resulting in significantly lower mercury levels compared to larger fish like albacore tuna.
Sardines are rich in calcium and vitamin D: When eaten with their softened bones, canned sardines provide an excellent source of calcium, crucial for bone health.
Canned salmon offers a milder flavor: For those who prefer a less intense flavor, canned salmon is a great option and also a valuable source of omega-3s, vitamin D, and antioxidants.
Anchovies provide potent umami flavor: Used in small quantities, anchovies deliver a high concentration of omega-3s along with a salty, savory flavor perfect for sauces and dressings.
Consider sustainability and packing medium: Opt for fish with low mercury and sustainable sourcing. Choose fish packed in water to avoid extra calories from oil, or low-sodium options to control salt intake.
Variety is key for balanced nutrition: Rotating different types of canned fish provides a broad spectrum of nutrients and helps prevent overexposure to potential contaminants.

The Omega-3 Powerhouses of the Pantry

For many, tinned fish is a budget-friendly and convenient way to consume healthy omega-3 fatty acids. These essential fatty acids are crucial for brain function, heart health, and reducing inflammation. While fresh fish can be costly and perishable, canned varieties like mackerel, salmon, and sardines provide a shelf-stable and accessible alternative. However, not all canned fish are created equal when it comes to omega-3 content.

Mackerel: The undisputed omega-3 champion

Often overlooked in favor of its canned counterparts, mackerel is a nutritional superstar, boasting the highest omega-3 levels among most commonly canned options. Atlantic and Pacific mackerel are both rich in heart-healthy EPA and DHA. A 3.5-ounce (100-gram) serving of Atlantic mackerel can provide over 4,500 mg of omega-3s. Mackerel also contains high levels of vitamin B12, selenium, and vitamin D, supporting immune function, nerve health, and strong bones. Because they are smaller fish, mackerel typically have lower mercury levels than larger predatory fish. It has a bold flavor that works well in salads, pâtés, or mixed with a squeeze of lemon and fresh herbs.

Anchovies: Tiny fish with big benefits

Anchovies are a potent source of omega-3s, delivering a high concentration in a small package. Used for their intense, salty, and umami flavor, anchovies can boost the nutritional content of sauces, dressings, and toppings. Per 100 grams, anchovies can offer around 2,053 mg of omega-3s. Like sardines, anchovies are also low on the food chain, resulting in very minimal mercury accumulation. They are also a good source of calcium and iron. While rarely eaten in large quantities, a small amount provides a significant nutritional punch and can enhance the flavor of countless dishes.

Sardines: The sustainable superfood

Sardines, or pilchards, are another top contender for omega-3 content and are particularly lauded for their sustainability and overall nutritional density. A single can can provide over 900 mg of omega-3s, and when eaten whole, including the soft bones, they are an excellent source of calcium and vitamin D. Since sardines eat plankton, they have exceptionally low mercury levels. Their rich flavor pairs well with crackers, toast, or mixed into pasta dishes.

Canned Salmon: The popular choice

Canned salmon remains a popular and reliable source of omega-3s. The nutritional profile can vary depending on the species. For example, sockeye salmon typically has more omega-3s than pink salmon. On average, canned salmon provides a healthy dose, with sockeye offering around 1.0–1.2 grams per 3-ounce serving. Like sardines, canned salmon often contains edible bones, boosting its calcium content. It's a great source of astaxanthin, a powerful antioxidant that gives salmon its pink color. It's also low in mercury, making it a safe choice for regular consumption.

Herring: The overlooked contender

Herring, often sold as kippers or pickled, is another oily fish rich in omega-3s. A 100-gram serving of herring can contain around 2,150 mg of omega-3s. It is also high in vitamin B12 and selenium. Its distinct flavor makes it a versatile ingredient for a variety of dishes, from breakfasts to savory spreads. Herring is another low-mercury fish, safe for frequent consumption.

Comparison of top omega-3 canned fish


Fish Type	Avg. Omega-3 (mg/100g)	Mercury Level	Key Benefits	Flavor Profile	Sustainability	Popular Uses
Mackerel	~4,580	Low	High Vitamin B12, Selenium, Vitamin D	Bold, oily	Good	Salads, pâtés, on toast
Anchovies	~2,053	Very Low	Calcium, Iron	Salty, intense, umami	Excellent	Sauces, dressings, pizza toppings
Sardines	~982	Very Low	Calcium (with bones), Vitamin D	Strong, rich	Excellent	Crackers, pasta, salads
Sockeye Salmon	~1,200	Low	Vitamin D, Antioxidants (astaxanthin)	Mild, richer	Good	Fish cakes, sandwiches, salads
Herring	~2,150	Low	High Vitamin B12, Selenium	Distinct, strong	Excellent	Pickled snacks, spreads

Practical buying tips and preparation

When selecting your canned fish, consider a few key factors. The liquid the fish is packed in can affect the nutritional profile. Fish packed in olive oil will be higher in calories than those in spring water. Additionally, if you're watching your sodium intake, look for low-sodium or salt-free versions.

Canned fish is incredibly versatile. Mackerel can be flaked into a salad, while sardines can be mashed onto toast with lemon. Anchovies can melt into a sauce to add depth, and salmon can be used for quick fish cakes. Don't be afraid to experiment to find what you enjoy most.

The verdict: A balanced approach to nutrition

While mackerel often wins the top spot for omega-3s in canned form, the best choice depends on your specific needs and culinary preferences. Small, fatty fish like sardines and anchovies are excellent for those concerned about mercury, as they have accumulated minimal levels. Canned salmon offers a familiar, milder flavor and higher vitamin D content. By incorporating a variety of these canned fish into your diet, you can enjoy a consistent, affordable source of omega-3s and a host of other beneficial nutrients. For more information on omega-3 fatty acids and their health benefits, refer to the resources provided by the National Institutes of Health.

Conclusion: Making the right choice for you

Ultimately, there is no single "best" canned fish for everyone, as each option offers a unique set of nutritional advantages and flavor profiles. Mackerel leads the pack in terms of omega-3 concentration, making it an excellent choice for maximizing your intake of this key nutrient. However, smaller fish like sardines and anchovies are exceptional for their very low mercury content and additional minerals like calcium. Canned salmon and herring are also valuable additions to a healthy diet. By considering factors like omega-3 content, mercury levels, and flavor, you can confidently choose the right canned fish to support your health goals.

A healthy diet includes a variety of omega-3 sources

Experts recommend eating 2 servings of fish per week to obtain sufficient omega-3 fatty acids for heart health. Incorporating different types of canned fish into your meals is an easy and effective way to achieve this. From salads and sandwiches to pasta and dips, canned fish is a convenient and nutritious option for boosting your omega-3 intake.

Frequently Asked Questions

No, canned fish retains its omega-3 fatty acids very well. The canning process, which involves cooking the fish, does not significantly degrade these heat-stable fats. In some cases, the edible bones in certain canned fish, like sardines and salmon, can also be a good source of calcium.

Canned tuna generally has a lower omega-3 content compared to mackerel, sardines, and salmon. Albacore (white) tuna has more omega-3s than light tuna (skipjack), but still less than the highest options, while also having higher mercury levels.

For those concerned about mercury, smaller fish like sardines, anchovies, and Atlantic mackerel are the best choices. Because they are lower on the food chain and have shorter lifespans, they accumulate less mercury than larger predatory fish.

Fish packed in water is typically lower in calories and fat, as the omega-3 rich oils can sometimes be lost during draining. Fish packed in olive oil will be higher in calories but will also retain more of the beneficial fish oil. Choose based on your dietary needs and preference for calories and richness.

You can add canned fish to your diet in many ways. Mackerel and salmon can be flaked and added to salads or sandwiches. Sardines and anchovies are excellent on toast or crackers. Anchovies can be mashed into pasta sauces or vinaigrettes to add a savory flavor.

Yes, many canned fish offer additional health benefits. Sardines and canned salmon, when eaten with bones, are high in calcium. Mackerel and herring are rich in vitamin B12 and selenium, and salmon contains powerful antioxidants like astaxanthin.

Canned fish is often just as nutritious as fresh fish, sometimes even more so due to the inclusion of edible bones for extra calcium. The nutritional value, including omega-3 content, is well-preserved during the canning process, making it a reliable and convenient option.