When it comes to canned fish, tuna has been the most popular option over the last several decades. This is thanks to the fact that it’s not only delicious, but full of beneficial nutrients like protein, omega-3 fatty acids, B vitamins, and more. These all work together to support tissue, immune, heart, and bone health.
However, tuna isn’t the only tinned fish that’s a healthy choice. There are plenty of other canned options that are just as nutritious as tuna—and just as accessible. Here are three options, according to a registered dietitian.
Canned Fish Just as Healthy as Tuna, According to a Dietitian
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Canned Sardines
Tinned sardines are having a major moment right now—and for good reason! “They’re a nutrition powerhouse. Sardines offer about 25 grams of protein per 100 grams (that’s approximately 3.5 ounces), along with vitamin D, vitamin B12, and omega-3s,” explains registered dietitian Amy Davis, RDN. “Another benefit of sardines is that they’re smaller fish, therefore typically lower in mercury than larger fish like tuna.”
Sardines can also be used in so many different recipes. Some tasty options include mashed with avocado for a boosted avocado toast, mixed into Mediterranean bean salads, or even added to seafood pastas with lemon, olive oil, and capers.
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Canned Salmon
While fresh salmon is delicious, canned salmon can be just as tasty, and at a far lower price. “Canned salmon has a similar nutrition profile to canned tuna, with about 23 grams of protein and healthy omega-3 fatty acids in each 100-gram serving. It also contains hard-to-find nutrients like vitamin D and choline,” says Davis.
Some of Davis’ favorite ways to use this tinned fish include salmon cakes—a more cost-effective version of crab cakes—and a simple salmon salad tossed in a mixture of Greek yogurt and mayo with celery, red onions, mustard, and dill for a quick weekday lunch.
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Canned Mackerel
For something a little different, canned mackerel is a real hidden gem both nutritionally and in the kitchen. “Canned mackerel is another great tuna alternative, with about 23 grams of protein per 100 grams, as well as vitamin D, vitamin B12, selenium, and omega-3s. You can use mackerel as any other canned fish, but I typically just add it as a convenient protein on top of a big green salad with lots of veggies and a lemon vinaigrette,” says Davis.
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