Tinned fish (or canned fish) is nutrient-packed, budget-friendly, and perfect for quick meals or snacks. These shelf-stable picks are often loaded with high-quality protein, omega-3 fatty acids, and essential vitamins and minerals that offer a range of health benefits. So, which tinned fish should you be stocking up on?
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Why they’re great:
- High in omega-3 fatty acids, which help reduce inflammation and support heart and brain health
- Calcium-rich to promote strong bones
- 22.6 grams (g) of protein per 3.75-ounce (oz) can
- Rich in vitamin D and vitamin B12.
Enjoy canned sardines on salads, in pasta dishes, or as a topping on whole-grain crackers.
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Why it’s great:
- Contains healthy fats that support brain function and heart health while fighting inflammation
- Rich in antioxidants like selenium, which is involved in thyroid hormone production, DNA synthesis, and protection from oxidative damage
- Contains vitamins D and B12
- Great source of protein
Enjoy tinned herring in salads and grain bowls. When blended into a spread, it also pairs nicely with crackers or fresh vegetables.
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Why they’re great:
- Kippers, which are smoked herring, offer similar health benefits to plain canned herring
- Rich in omega-3 fatty acids
- Good source of vitamin D
- 21 g protein per 3-oz serving
Enjoy canned kippers with eggs and whole wheat toast for breakfast, or straight out of the can for a quick, protein-rich snack.
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Why it’s great:
- 19 g protein per 3.25-ounce can
- 13.8 micrograms (mcg) of vitamin D per serving—almost 100% of the daily value (DV)
- Excellent source of omega-3s
Enjoy canned salmon in a wide range of meals. This versatile ingredient pairs well with vegetables and whole grains, making it ideal for salads, pasta dishes, and sandwich wraps.
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Why it’s great:
Enjoy canned cod in fish tacos, salads, and casseroles. It can also be flaked and stirred into soups or mixed with roasted vegetables.
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Why it’s great:
- Protein-rich: Studies show that bluefin tuna has a higher protein content than other species.
- Contains phenylalanine and tryptophan, amino acids with antidepressant properties. Tryptophan is also essential for brain function and immune health.
Enjoy canned tuna with refreshing salads or in sandwiches. Canned tuna and whole-grain crackers make a quick, easy on-the-go snack.
Tip: Tuna packaged in water typically has fewer calories and less fat than tuna packed in oil.
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Why it’s great:
- 17 g protein and 100 calories per 3-oz serving
- Boasts antioxidant, anti-cancer, and anti-bacterial properties
- Good source of healthy fats
- Rich in essential vitamins and minerals
Enjoy tinned rainbow trout in salads and grain bowls or with roasted vegetables. Its subtle flavor pairs well with many dishes.
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Why it’s great:
- Packed with heart-healthy omega-3s, vitamin D, and vitamin B12
- Can improve blood pressure, serum triglyceride (blood fat), and cholesterol levels
- High-quality protein source
- Rich in selenium
Enjoy canned mackerel in salads, rice bowls, or pasta dishes, or with a simple meal of roasted vegetables and whole-grain bread.
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Why they’re great:
- Rich in omega-3s
- Good source of calcium
- Contain 25% of your daily iron needs per 2-oz can
- Can help people with iron deficiencies boost their iron levels
Enjoy tinned anchovies as a topping for pizza and sandwiches, or use them in spreads, sauces, and dressings.
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Why they’re great:
- Good source of omega-3s
- Rich in essential minerals like iron, selenium, and zinc
- Support immune function, heart health, and energy production
Enjoy canned oysters in seafood stews, dressings, and pasta, or sauté them with garlic and herbs for a gourmet touch.
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Why it’s great:
- 13 g protein and 78 calories per 3-oz serving
- Rich in sodium, potassium, magnesium, phosphorus, and zinc
- Low fat
- Good source of the omega-3s DHA and EPA
Enjoy canned squid in seafood stews, salads, pastas, and stir-fry.
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Why they’re great:
- Rich in B vitamins, which aid red blood cell production and support a healthy metabolism
- Good source of protein and omega-3s
- Support cardiovascular health
- Improve energy levels
- Boost immune function
Enjoy canned mussels in dips, on toast or crackers, in pasta dishes, or straight out of the can.
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Why it’s great:
- 15 g protein and less than 1 g of fat per 3-oz serving
- Rich in vitamins and minerals
- More than 50% of the daily recommended selenium intake per serving
Enjoy tinned crab meat in seafood casseroles, pastas, and salads.
While tinned fish is nutritious, there are a few health considerations to keep in mind.
Mercury
Fish and shellfish—such as swordfish, mackerel, and tuna—may contain mercury. Exposure to high levels of mercury can cause:
- Impaired brain development and function
- Cardiovascular disease
- Impaired fetal growth
Pregnant people and young children should avoid excessive mercury intake. A registered dietitian can help you decide which species to avoid to limit your mercury consumption.
Sodium
Tinned fish can be salty. To avoid the adverse effects of excessive sodium intake:
When shopping for canned fish, look for:
- Low mercury options, like sardines, salmon, and trout
- Low-sodium options
- Sustainable labels: Some brands are certified by organizations that set standards for sustainable fishing, like the Marine Stewardship Council (MSC)
Canning fish helps it retain its nutritional value while extending its shelf life. Tinned fish is also one of the easiest, most affordable ways to boost your intake of:
- Omega-3s
- Protein
- Vitamins and minerals
Different fish species come with different benefits. Whichever product you choose, aim to prioritize low-mercury, low-sodium options.
