Avoiding Canned Fish for Health and Safety
While canned fish can be a convenient source of protein and omega-3s, not all options are created equal. High levels of contaminants, excessive sodium, and potentially harmful can linings are all reasons to be selective. Here’s a detailed look at which canned fish should be avoided and what to choose instead.
The Mercury Menace: Bigger Fish, Bigger Problems
Mercury is a neurotoxin that can be especially harmful to developing fetuses and young children. Larger, longer-living predatory fish at the top of the food chain accumulate more mercury through bioaccumulation. This is a major concern for certain types of canned tuna.
- Canned Albacore Tuna: Known as “white” tuna, this species is significantly higher in mercury than light tuna. The FDA acknowledges this, and health organizations like the EWG recommend limiting or avoiding it, especially for pregnant women and children.
- Other High-Mercury Species: While less common in cans, species like king mackerel, tilefish, and swordfish are consistently listed by the FDA and EWG as high-mercury fish to avoid.
High-Sodium and Additive Concerns
Many canned fish products are loaded with excessive sodium, which can contribute to high blood pressure and other cardiovascular issues. Additionally, some brands add preservatives or unhealthy oils.
- Fish Canned in Brine: Brine is simply a salt solution. Opting for fish canned in water or 100% olive oil is a better choice to control your sodium intake.
- Flavored Products: Canned fish with added flavorings, such as sweet chili or other sauces, often contain very high sodium levels and other additives to enhance taste and shelf life.
- Unhealthy Oils: Be wary of labels that say "vegetable oil blend" or use sunflower oil, which may be less healthy than quality olive oil.
Bisphenol A (BPA) and Can Linings
Concerns about BPA have been widely reported, with this endocrine-disrupting chemical potentially leaching from the epoxy linings of cans into the food. Exposure to BPA has been linked to a variety of health problems.
- Check Can Linings: While many companies have phased out or reduced BPA, it’s not always explicitly labeled. Some brands use BPA alternatives, but their safety is still under investigation.
- Opt for Alternatives: Using fresh or frozen fish or purchasing canned products specifically labeled as “BPA-free” can reduce your exposure. Glass jars are another great alternative for canned fish.
Unsustainable Fishing Practices
Concerns about overfishing and harmful harvesting methods are also important when choosing canned fish. Unregulated or aggressive fishing techniques can harm marine ecosystems.
- Avoid Unknown Sources: If a can's label doesn't provide information about the species or catch method, it's best to avoid it. Specific details like "pole-and-line caught" indicate more sustainable practices.
- Yellowfin and Bigeye Tuna: Some yellowfin tuna stocks are considered at risk due to unsustainable fishing practices, particularly those caught using Fish Aggregating Devices (FADs), which increase bycatch of other marine life. Bigeye tuna is often caught alongside skipjack using FADs and is classified as overfished in some regions.
Comparison of Common Canned Fish Options
| Feature | Canned Albacore Tuna | Canned Light Tuna (Skipjack) | Canned Salmon | Canned Sardines |
|---|---|---|---|---|
| Average Mercury Level | High (0.350 ppm) | Moderate (0.126 ppm) | Low (0.014 ppm) | Low (0.013 ppm) |
| Best for Omega-3s | Good source | Lower than Albacore | Very high source | Very high source |
| Sodium Control | Often high, depends on liquid | Often high, depends on liquid | Good, low-sodium options available | Good, low-sodium options available |
| Sustainability | Varies by catch method and region; some stocks overfished. | Better option than Albacore; pole-and-line caught is best. | Varies by species and source; wild-caught options are often sustainable. | Usually a sustainable choice due to small size and abundance. |
| Overall Recommendation | Limit consumption, especially for sensitive groups. | Limit or choose responsibly. | Excellent, healthy choice. | Excellent, healthy choice. |
Making Smarter Canned Fish Choices
To make the healthiest and most responsible choice, always read the label. Look for specific information on the fish species, the packing liquid, and any certifications. Consumers can use resources like the Monterey Bay Aquarium's Seafood Watch to find updated sustainability ratings.
- Favor Smaller Fish: Species like sardines and salmon are lower on the food chain, resulting in significantly lower mercury levels.
- Check the Packing Liquid: Choose fish packed in spring water to minimize sodium intake. If oil-packed, look for quality olive oil over vegetable oil blends.
- Look for Certifications: Certifications from organizations like the Marine Stewardship Council (MSC) or mentions of "pole-and-line caught" indicate more sustainable and eco-friendly sourcing.
- Prioritize BPA-Free Cans: If BPA is a concern, seek out brands that clearly state their cans are BPA-free. This information is usually found on the can itself or the company's website.
Conclusion
In conclusion, while canned fish is a great pantry staple, informed decisions are necessary. Canned albacore tuna and other large predatory fish should be limited, particularly for vulnerable populations, due to higher mercury levels. For sodium control, avoid fish canned in brine or unhealthy oils. Finally, choose brands that prioritize sustainable fishing methods and offer BPA-free packaging. By selecting low-mercury, sustainably sourced, and low-sodium options like sardines or canned salmon, you can enjoy the nutritional benefits of seafood with fewer risks.
Key Recommendations from Authoritative Sources
For more detailed guidance and to verify specific products, the Environmental Working Group (EWG) provides a seafood guide and calculator to help consumers make informed decisions based on their body weight and health status. The Monterey Bay Aquarium's Seafood Watch offers up-to-date sustainability ratings for various species and catch methods.
Visit EWG's Consumer Guide to Seafood for more information on specific brands and species.
Final Thoughts on Canned Fish
When stocking your pantry, a good rule of thumb is to prioritize smaller, oily fish like sardines and salmon. These offer high omega-3 content with the lowest mercury risk. By being mindful of sodium content, can linings, and fishing practices, you can confidently navigate the canned fish aisle and make choices that are better for both your body and the planet.
Can I eat canned light tuna safely?
Yes, canned light tuna is generally considered a safer choice than albacore due to its lower mercury content, but the EWG still recommends caution, especially for pregnant women and young children. Portion control is key.
Are canned sardines and anchovies safe?
Yes, sardines and anchovies are excellent choices. As smaller fish lower on the food chain, they contain very low levels of mercury and are rich in omega-3 fatty acids.
What is BPA and why is it a problem in canned fish?
BPA (Bisphenol A) is a chemical used in the epoxy resin linings of many food cans. It is an endocrine disruptor that can leach into food and has been linked to health issues. Avoiding it reduces chemical exposure.
What should I look for in the ingredients list to avoid high sodium?
Look for labels that specify "No Salt Added" or are packed in spring water. If salt is an ingredient, the closer it is to the end of the list, the better. Avoid products canned in brine.
How can I ensure my canned fish is sustainably sourced?
Look for certifications from organizations like the Marine Stewardship Council (MSC) or labels that state the fish was "pole-and-line caught," which indicates a more selective and sustainable fishing method.
What are healthier alternatives to albacore tuna?
Healthier alternatives include canned light tuna (in moderation), canned salmon, and sardines, all of which are lower in mercury. For fresh fish, consider options like trout or wild-caught salmon.
Do all canned fish have BPA in their linings?
No, not all canned fish contain BPA. Many manufacturers have switched to BPA-free liners in response to consumer demand and scientific concerns. Always check the packaging for a "BPA-free" label.
