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Tinned fish has quietly gone from pantry afterthought to internet darling, popping up on charcuterie boards and in viral recipes<\/a> alike. But the viral ingredient\u2019s newfound popularity also raises a fair question. Is tinned fish really healthy, or is it just having a moment? Is tinned fish healthy?<\/p>\n Fish in general is one of the best dietary sources of omega-3 fatty acids, complete protein<\/a>, and other key micronutrients that many of us don\u2019t get enough of in our daily diets.<\/p>\n The American Heart Association<\/a> recommends about two servings of seafood per week, which is roughly 8 ounces total. It\u2019s a straightforward goal, but most Americans fall well short of it<\/a>.<\/p>\n Eating tinned fish is one of the most convenient, low-effort ways to sneak more seafood into your meal plan. It\u2019s affordable, shelf-stable, and ready to use, which makes it much more realistic for everyday meals than fresh fish often is.<\/p>\n Tinned fish nutrition facts<\/p>\n Sardines<\/a> are one of the most nutritious tinned fish options you\u2019ll find. Here\u2019s what one 3.75-ounce serving provides, according to the United States Department of Agriculture (USDA<\/a>):<\/p>\n Calories: 191Protein: 22.6 gTotal fat: 10.5 gCalcium: 351 mgIron: 2.69 mgPhosphorus: 451 mgPotassium: 365 mgSelenium: 48.5 mcgVitamin B12: 8.22 mcgVitamin D: 4.42 mcgEPA (omega-3): 0.435 gDHA (omega-3): 0.468 gSodium: 282 mg<\/p>\n That\u2019s an impressive profile for one small can. Sardines also provide magnesium<\/a>, zinc, niacin, choline, vitamin E<\/a>, and other nutrients that many people fall short of. The calcium<\/a> is worth calling out specifically, since it comes from the soft, edible bones\u2014offering an extra boost you won\u2019t get from a boneless fillet.<\/p>\n More on the benefits of omega-3s<\/p>\n Omega-3 fatty acids are one of the biggest reasons behind seafood\u2019s healthy reputation. Oily fish like sardines, mackerel, and salmon<\/a> are great sources of EPA and DHA, the two omega-3s most associated with heart and brain health<\/a>.<\/p>\n Most American adults consume far less EPA and DHA than recommended\u2014about 35 mg of EPA and 76 mg of DHA per day on average, according to the National Library of Medicine<\/a>. By contrast, the American Heart Association <\/a>advises eating oily fish at least twice a week, equating to roughly 500 mg of EPA and DHA combined per day. For people with diagnosed cardiovascular disease<\/a>, that target rises to about 1 gram daily.<\/p>\n Why should you care? EPA and DHA have been associated with a slew of heart-health benefits, play an important role during pregnancy and early development, and are also tied to better brain and eye health<\/a>.<\/p>\n Despite the canning process, tinned fish holds onto these healthy fats remarkably well. Studies have found that the fatty acid composition of canned fish closely mirrors that of fresh fish, with polyunsaturated fatty acids still predominating across nearly all samples<\/a>. That means swapping in tinned fish for fresh won\u2019t leave you lacking in the healthy fats department. Even the most oxygen-sensitive fats showed no significant oxidative damage from the preservation process. The omega-3s survive, and in popular tinned fish varieties like mackerel and sardines, they\u2019re present in particularly high amounts.<\/p>\n Which type of tinned fish is best?<\/p>\n There\u2019s no easy answer to this. Different tinned fish offer slightly different nutritional strengths. Here\u2019s a quick breakdown of the most common options:<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\n Add to Google settings<\/p>\n Sardines: These oily fish are small but mighty, loaded with nutrients like omega-3s, calcium, and vitamin D<\/a>. Because they\u2019re low on the food chain, they\u2019re also naturally low in mercury\u2014a real plus.Salmon: Not only is salmon rich in omega-3s and protein, but tinned varieties also often have soft, edible bones that add a calcium boost. Atlantic and sockeye salmon are especially good sources of EPA and DHA.Mackerel: This oily fish has one of the highest omega-3 contents available in a can. It has a bold flavor that works well in salads, on toast, or stirred into grains.Tuna: Tried and true, tuna is a great option if you want something leaner than the oily varieties that still packs plenty of protein. <\/p>\n It\u2019s hard to go wrong with any of these varieties, and rotating through them means you get a range of flavors and a broader mix of nutrients.<\/p>\n And if you are wondering if fresh fish has an advantage over its tinned counterparts, you may be surprised (and pleased) to learn that, according to some data<\/a>, canned and fresh fish share nearly identical core nutritional profiles.<\/p>\n What to look for when buying tinned fish<\/p>\n That being said, not all tins are created equal. When you\u2019re browsing the grocery store aisles, I always recommend a few simple checks to help you pick the best option.<\/p>\n Fish type: Oily fish like sardines, mackerel, and salmon give you the most omega-3s. Packing liquid: Water-packed fish is lower in calories. Olive oil<\/a> adds richness and healthy fat, which is fine depending on your goals. Sodium: Most tinned fish does contain added salt. If you\u2019re watching your intake, look for \u201clow sodium\u201d or \u201cno salt added\u201d options. A quick rinse before eating can also help reduce sodium levels.Added sauces and coatings: Flavored or sauced varieties can add sugar, sodium, and extra calories. They\u2019re fine occasionally, but plain or simply seasoned options are the better everyday pick.The bottom line<\/p>\n
As a registered dietitian, I\u2019m here to put the rumors to rest\u2014tinned fish is great for you, and the reasons are worth knowing. From omega-3s<\/a> that survive the canning process to nutrients most of us aren\u2019t getting enough of, tinned fish makes a stronger nutritional case than many people expect. Here\u2019s why.<\/p>\n![\"Google\"](\"https:\/\/www.prevention.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/google.1467f37.svg\")
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