Canned fish is a convenient, affordable source of high-quality protein, omega-3 fatty acids, and essential nutrients like vitamin D, selenium, and calcium. However, not all options are created equal. Some deliver exceptional health benefits with minimal risks, while others come with higher levels of mercury, sodium, or unnecessary additives. Here’s a clear guide to the healthiest choices—and the ones you should limit or avoid.

The Healthiest Canned Fish Options

The best canned fish come from smaller, shorter-lived species that are naturally low in contaminants and rich in beneficial nutrients, especially omega-3 fatty acids (EPA and DHA), which support heart, brain, and inflammatory health.

1. Sardines

Sardines consistently rank as the top choice among nutrition experts. Packed in olive oil or water (preferably with bones and skin), they offer:

• High levels of omega-3s (typically 1,000–2,000 mg per serving)
• Excellent sources of calcium and vitamin D from edible bones
• Very low mercury levels (average around 0.013 ppm)

Their nutrient density and safety profile make them an ideal regular addition to your diet.

2. Wild-Caught Salmon

Wild salmon—especially pink or sockeye varieties—is another outstanding option:

• Rich in omega-3s (often over 1,000 mg per serving)
• Good source of vitamin D and high-quality protein
• Low mercury content (around 0.014–0.022 ppm)

Look for versions with bones for added calcium benefits.

3. Anchovies

Often overlooked, anchovies are nutritional powerhouses:

• High in omega-3s and protein
• Extremely low mercury (average 0.016 ppm)
• Edible bones provide extra calcium

They’re also a flavorful way to boost the nutrient content of salads, pasta, and sauces.

Other strong contenders include Atlantic or jack mackerel (avoid king or Spanish varieties) and herring.

Smart buying tips for the healthiest choices:

• Choose wild-caught when possible
• Opt for “no salt added” or low-sodium versions
• Select fish packed in water or extra-virgin olive oil rather than sunflower or soybean oil

The Worst Canned Fish Options

Certain canned fish carry higher risks due to elevated mercury levels, lower nutrient-to-risk ratios, or excessive sodium and unhealthy oils.

1. Albacore (White) Tuna

Albacore tuna has significantly higher mercury levels than other options (average around 0.350 ppm). Health authorities recommend limiting intake to no more than one serving per week—and even less for pregnant women, nursing mothers, and young children. It also provides fewer omega-3s compared to sardines or salmon.

2. Tuna Packed in Oil

Even when choosing lower-mercury varieties like skipjack or “light” tuna, avoid versions packed in oil. These add unnecessary calories and often come with higher sodium content. Water-packed is always the better choice if tuna is on the menu.

Other options to approach with caution:

• High-sodium versions of any canned fish
• Imported canned clams or abalone (potential concerns with PFAS and heavy metals)
• Products without clear sustainability or low-mercury labeling

Bottom Line: Buy This, Not That

For maximum health benefits and minimal risk, reach for sardines, wild-caught salmon, or anchovies on a regular basis. These provide superior nutrition—especially omega-3s—and pose very low contamination risks.

Skip or strictly limit albacore tuna and oil-packed tuna. You’ll get far more nutritional value with less potential harm by choosing one of the top-tier options instead.

The American Heart Association recommends eating fish at least twice a week, with an emphasis on low-mercury, oily varieties. By making smart choices in the canned fish aisle, you can easily meet that goal while supporting long-term health.

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