Canned fish is currently a popular choice for many, whether due to rising grocery prices or trending social media obsessions. Although canned seafood has been consumed for over a century in Europe and Asia, its health benefits are still debated. Fish is known for its nutrient-rich qualities, including protein, omega-3 fatty acids, vitamins, and minerals. The U.S. Dietary Guidelines and the American Heart Association recommend fish as part of a healthy diet, but research shows that a large percentage of Americans do not consume enough fish. Canned fish offers a convenient, shelf-stable, and affordable way to meet the recommended fish intake.
Canned fish is fully cooked or smoked before being sealed in cans, making it safe to eat as is. It can be stored in the pantry for up to five years, depending on the packaging and processing. While all fish contain trace amounts of mercury, certain types such as sardines, salmon, and mackerel are lower in mercury and safer to consume more regularly. When choosing canned fish, it is recommended to select varieties that are packed in water or extra virgin olive oil, lower in sodium, mercury safe-caught, and in BPA-free cans. Moderation in consumption and varying seafood sources are also emphasized for a balanced diet.
Sardines are considered one of the healthiest canned fish options due to their high protein content, low mercury levels, and rich nutrient profile. They are packed with omega-3 fatty acids, vitamin D, B12, calcium, and other essential nutrients. Salmon is also a nutritious choice, providing protein, healthy fats, and omega-3 fatty acids. Light tuna is a popular and versatile canned fish option, offering lean protein, selenium, and vitamin B12. Mackerel and anchovies are additional healthy canned fish choices, rich in protein, omega-3s, and various vitamins and minerals.
Some types of canned fish, such as king mackerel, bigeye tuna, marlin, shark, swordfish, and tilefish, should be avoided due to their higher mercury levels. It is recommended to choose wild or sustainably-caught fish over farm-raised varieties and to avoid canned fish packed in processed oils or high in sodium. While canned fish can be consumed daily in moderation, those with higher mercury content should be limited to once a week. Pregnant women and individuals on a sodium-restricted diet should be mindful of their canned fish intake and consult with a healthcare provider if needed.
Overall, canned fish can be a healthy and convenient addition to a balanced diet, providing essential nutrients and protein. By selecting the right varieties and practicing moderation, canned fish can be a beneficial part of a nutritious eating pattern. Precautions should be taken to ensure the safety and quality of canned fish, such as checking for dented or leaking cans and consuming within a reasonable timeframe.
