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Canned fish is a convenient, affordable source of high-quality protein, heart-healthy omega-3 fatty acids, and key vitamins and minerals.
The American Heart Association recommends eating at least two servings of fish per week. And those servings can absolutely come from a can, says Katie Whitson, RD, a Denver-based registered dietitian at Health Loft, a virtual nutrition service. In fact, choosing canned fish may provide unique perks.
3 Health Benefits of Eating Canned Fish
Regularly eating fish is linked to various health benefits. Here are the advantages of choosing canned versions.
1. A Potent Source of Heart-Healthy Omega-3s
Fish are among the richest natural sources of omega-3 fatty acids, a type of healthy dietary fat that the body cant make efficiently on its own, so you have to get them from food.
The two beneficial forms of omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Research links higher intake of both to lower risk of coronary heart disease, better blood lipid levels, and healthier blood pressure.
A helpful way to remember which canned fish to prioritize is the SMASH acronym: sardines, mackerel, anchovies, salmon, and herring. These are small, oily fish that sit low on the food chain, which means they accumulate the most heart-healthy omega-3s while carrying a lower load of heavy metals like mercury.
Canned versions of these fish provide omega-3s just as effectively as fresh fish or fish oil supplements. But because canned oily fish packages the fats with natural triglycerides and phospholipids, they may be more readily absorbable than getting the same amount from capsules, making canned versions a good, convenient alternative to fresh fish.
2. The Surprise Benefit of Calcium and Vitamin D
Canned sardines and bone-in salmon stand out for their calcium and vitamin D content, which are two nutrients many people fall short on. During the canning process, the bones soften enough to eat, leaving behind a highly absorbable form of calcium.
A serving of canned sardines with bones can provide up to 400 milligrams (mg) of calcium and about 400 international units (IU) of vitamin D, says Michelle Routhenstein, RD, CDCES, a certified diabetes care and education specialist and preventive cardiology dietitian based in New York City. Thats a significant chunk of the 1,000 to 1,200 mg of calcium and 600 to 800 IUs of vitamin D that most adults need each day.
3. Greater Bioavailability of Key Nutrients
Bioavailability refers to how much of a nutrient your body can actually absorb and use from the food you eat, Routhenstein explains. On this front, canned fish is a high performer.
The canning process preserves most of the nutrients in the fish, including omega-3s. Very little of the omega-3 fats are lost, as most of them stay in the fish or move into the oil or sauce in the can.
Calcium in canned fish is also more available than noncanned fish, since the bones can be eaten. The canning process of fish with the bones may allow for softening of the bones to make calcium more accessible and easier to absorb, Routhenstein says.
Should You Be Concerned About Mercury in Canned Fish?
Mercury in seafood comes mainly from methylmercury, a toxic form of the metal that builds up in some types of fish. Larger, predatory fish like sharks, swordfish, and tuna tend to accumulate the most.
For most people, the mercury in canned fish isnt something to worry about, if you eat it in moderation. Research shows that mercury levels in canned fish are usually well within safe limits, when consuming one can per week.
If youre looking for the lowest-mercury options, skip canned albacore tuna. Because albacore are larger, they end up with more metal in their systems over time than smaller light tuna. For the safest choices, Whitson suggests sticking with the SMASH fish (salmon, sardines, mackerel, anchovies, and herring), which are consistently the lowest in mercury.
If youre pregnant or breastfeeding, have young children, or eat fish often, its especially important to watch your mercury intake and follow advice from the U.S. Food and Drug Administration (FDA) on eating fish. This means eating two to three servings of fish per week if pregnant or breastfeeding, two servings per week for children, and selecting fish with the least amount of mercury.
How to Decode a Canned Fish Label
With so many choices for canned fish on the shelf, checking for some specific label details can help you pick the best one for your health goals.
- Packing Liquids Routhenstein recommends canned fish varieties packed in olive oil or water over brine and marinades, which have higher sodium levels and can raise blood pressure risk. Oil-packed varieties, especially those packed in olive oil, add healthy fats that support the absorption of fat-soluble vitamins like vitamin D, Whitson says. Meanwhile, water-packed fish is typically lower in calories and sodium.
- Sodium Content Sodium levels vary between brands. So, be sure to look for low-sodium options, especially if you have blood pressure concerns, says Whitson. If the fish is packed in salt water, rinsing it can cut the sodium by roughly 30 percent, though it wont remove salt that has already soaked into the fish, Routhenstein adds.
- Sourcing and Certifications From a nutrition standpoint, the differences between wild-caught and farmed fish are fairly small, says Routhenstein. For sustainability, look for the Marine Stewardship Council certification, which is widely considered the gold standard. Terms like dolphin-safe, pole-caught, or FAD-free (free of fish aggregating devices) also indicate more responsible practices, Whitson adds.
The Takeaway
- Canned fish is a nutritious, affordable source of protein, omega-3 fatty acids, calcium, and vitamin D that can help you meet the recommended two servings of fish per week.
- SMASH fish (sardines, mackerel, anchovies, salmon, and herring) offer the most heart healthy omega-3s and the lowest mercury levels.
- Mercury is generally not a concern at moderate intake levels, but pregnant women and young children should be especially careful about following FDA guidelines and choosing lower mercury species.
- When shopping, check labels for sodium content, packing liquid, and sustainability certifications like the Marine Stewardship Council.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
SourcesResources
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- Djuricic I et al. Beneficial Outcomes of Omega-6 and Omega-3 Polyunsaturated Fatty Acids on Human Health: An Update for 2021. Nutrients. July 15, 2021.
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- Abera BD et al. Health Benefits and Health Risks of Contaminated Fish Consumption: Current Research Outputs, Research Approaches, and Perspectives. Heliyon. July 15, 2024.
- Singer P et al. Analyses and Declarations of Omega-3 Fatty Acids in Canned Seafood May Help to Quantify Their Dietary Intake. Nutrients. August 26, 2021.
- Calcium and Vitamin D: Important for Bone Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases. May 5, 2023.
- Nhavoto VM et al. Thermoprocessment of Tambaqui Fish in Tucupi Sauce. African Journal of Food Science and Technology. November 2018.
- Domiszewski Z et al. Effect of Technological Process on True Retention Rate of Eicosapentaenoic and Docosahexaenoic Acids, Lipid Oxidation and Physical Properties of Canned Smoked Sprat (Sprattus sprattus). International Journal of Food Science. June 2, 2021.
- Fioravanti R et al. Bioaccumulation and Biomagnification of Mercury Along the Seafood Chain in Europe: A Systematic Review. Foods. October 30, 2025.
- Pawlaczyk A et al. Risk of Mercury Ingestion From Canned Fish in Poland. Molecules. December 2020.
- Advice About Eating Fish. U.S. Food and Drug Administration. March 5, 2024.
- Del Giudice T et al. Corporate Social Responsibility Certifications Influence Consumer Preferences and Seafood Market Price. Journal of Cleaner Production. March 20, 2018.
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Kara Andrew, RDN, LDN
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Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle ...
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