Which is the healthiest canned fish? A guide to making the best choice

October 8, 2025 •

3 min read

Studies recommend eating at least two servings of seafood per week to get enough heart-healthy omega-3 fatty acids. For many, canned fish offers an affordable and convenient way to meet this goal, but it can be challenging to determine which is the healthiest canned fish amid the many options available.

Quick Summary

This guide breaks down the nutritional profiles of popular canned fish like sardines, salmon, and mackerel, examining factors such as omega-3 content, mercury levels, and other essential nutrients to help you select the best choice for a healthy diet.

Key Points

Sardines are the top choice: These small, low-mercury fish are packed with omega-3s, protein, vitamin D, and calcium from their edible, soft bones.
Mackerel is an excellent alternative: Atlantic and Pacific chub mackerel are high in omega-3s, selenium, and B vitamins, with low mercury levels.
Choose wild-caught salmon: Canned wild salmon offers more omega-3s and fewer contaminants than farmed salmon. When buying, look for MSC certification and edible bones for extra calcium.
Prioritize low-mercury options: Smaller fish like sardines, mackerel, and herring have the lowest mercury content. Limit larger fish, such as albacore tuna, to minimize mercury exposure.
Read the label carefully: For the healthiest choice, look for low-sodium options, fish packed in extra virgin olive oil or water, and BPA-free cans.
Vary your canned fish intake: Eating a variety of low-mercury canned fish helps ensure a diverse nutrient profile while minimizing the risk of accumulating specific contaminants.
Don't overlook herring and anchovies: These provide excellent omega-3s and other nutrients, but be mindful of their sodium content, especially with anchovies.

Why Choose Canned Fish?

Canned fish is not only convenient and shelf-stable but also a good source of protein, healthy fats, and micronutrients. The canning process softens bones in sardines and salmon, providing an easily digestible source of calcium and vitamin D.

The Contenders: A Deep Dive into the Healthiest Canned Fish

While tuna is popular, smaller, oilier fish are often recommended for their higher omega-3 content and lower mercury levels.

Sardines: The Omega-3 and Calcium Powerhouse

Sardines are frequently cited as one of the healthiest canned fish options due to their low mercury content and rich nutritional profile. They are an excellent source of omega-3s, protein, calcium (when bones are included), and vitamin D. Sardines are also a sustainable choice.

Canned Salmon: Wild vs. Farmed

Canned salmon is another nutritious option, providing omega-3s and protein. Wild-caught salmon generally has more omega-3s and fewer contaminants than farmed salmon. Canned wild salmon, like sardines, often contains edible bones, boosting calcium intake. Look for sustainability certifications when choosing canned salmon.

Mackerel: A High-Omega-3, Low-Mercury Choice

Mackerel, particularly smaller varieties like Atlantic and Pacific chub, is high in omega-3s, protein, and selenium, with low mercury levels. It may help improve blood pressure and cholesterol levels. Choose Atlantic or Pacific chub mackerel to avoid higher mercury levels found in larger species.

Herring and Anchovies: Other Nutritious Options

Herring, related to sardines, is rich in omega-3s, protein, vitamin B12, and vitamin D. Anchovies are small, low-mercury fish that are a good source of omega-3s, protein, calcium, and iron. Be mindful of the sodium content in both.

Choosing Your Champion: A Comparative Nutritional Breakdown

Comparing nutritional factors helps in deciding which canned fish is healthiest. Values can vary by brand and packaging.


Feature	Sardines (in oil)	Canned Wild Salmon (Sockeye)	Atlantic Mackerel (in oil)	Light Tuna (in water)
Mercury Level	Very Low	Low	Low	Moderate
Omega-3s (EPA/DHA)	Very High	High	Very High	Low to Moderate
Protein per 3.75 oz	~22g	~19g	~17g	~33g
Calcium (with bones)	Very High (~50% DV)	High (~25% DV)	-	-
Vitamin D	Excellent Source	Excellent Source	Good Source	Lower
Sustainability	Very High	High (if MSC certified)	High	Lower (concerns with some methods)
Primary Benefit	Omega-3s, Calcium, Bone Health	Omega-3s, Vitamin D, Purity	Omega-3s, Selenium, Heart Health	Protein Source (choose light)

Beyond the Nutrients: Making a Smart Purchase

Consider these tips when buying canned fish:

Check the Label: Look for low-sodium or no-salt-added options and fish packed in water or extra virgin olive oil.
Consider BPA-free Cans: Many brands offer BPA-free packaging.
Look for Sustainable Certifications: Certifications like the Marine Stewardship Council (MSC) indicate sustainable sourcing.
Vary Your Intake: Rotating your fish choices helps ensure a range of nutrients and minimizes exposure to specific contaminants.

Conclusion: The Final Verdict

Given their high omega-3 content, low mercury levels, and bone-strengthening nutrients, sardines are often considered the healthiest canned fish. Canned wild salmon and Atlantic mackerel are also excellent alternatives. While canned light tuna provides protein, it has fewer omega-3s and more mercury than smaller fish, making it a less ideal choice for frequent consumption. Including a variety of these low-mercury canned fish in your diet is a simple and affordable way to improve health.

For canned fish recipe ideas, visit the USDA's WIC Works website.

Frequently Asked Questions

Sardines and mackerel generally contain the highest levels of heart-healthy omega-3 fatty acids among the common canned fish options, making them an excellent choice for boosting your intake.

Mercury can accumulate in fish, but smaller, shorter-lived species like sardines, herring, and Atlantic/chub mackerel have the lowest levels. Larger predatory fish like albacore tuna accumulate more mercury, so consuming a variety of low-mercury fish is recommended to minimize risk.

The choice depends on your nutritional goals. Fish packed in extra virgin olive oil will have higher calories but offer additional healthy fats. Fish packed in water or with no added salt is a lower-calorie and lower-sodium option.

Yes, in canned salmon and sardines, the bones become very soft during the canning process and are completely safe to eat. They are an excellent source of calcium and other minerals that benefit bone health.

Health experts recommend eating two to three servings of low-mercury fish like sardines or salmon per week. It is best to vary your seafood choices to get a wide range of nutrients and minimize exposure to any single contaminant.

Canned light or skipjack tuna can be a healthy source of lean protein. However, compared to sardines or salmon, it generally has fewer omega-3s and higher mercury levels, so it's best to consume it in moderation.

Canned and fresh salmon are very similar nutritionally, as the canning process preserves most of the nutrients, including omega-3s and protein. Canned salmon often has a bonus of calcium from the edible bones.