The 13 Healthiest Tinned Fish, Packed With Protein and Omega-3s

Canned fish (or tinned fish) is nutrient-dense, economical, and perfect for quick meals or snacks. These shelf-stable products contain high-quality protein, omega-3 fatty acids, and essential vitamins and minerals.

If you’re looking for the most nutritional boost, here are 13 canned shellfish and fish options to try.

Why They’re Awesome:

• Rich in omega-3 fatty acids, which help reduce inflammation and support heart and brain health
• Rich in calcium, which promotes bone strength
• Contains 22.6 grams (g) of protein per 3.75 ounce (oz) box
• Rich in vitamins D and B12

Why it’s awesome:

• Contains healthy fats that support brain function and heart health while fighting inflammation
• Rich in antioxidants like selenium, necessary for thyroid hormone production, DNA synthesis and protection against oxidative damage
• Contains vitamins D and B12
• Good source of protein

Why They’re Awesome:

• Offers similar health benefits to plain canned herring
• Rich in omega-3 fatty acids
• Good source of vitamin D
• Contains 21 g of protein per 3 oz serving

Why it’s awesome:

• Contains 19 g of protein by 3.25 ounce can
• Contains 13.8 micrograms (mcg) of vitamin D per serving – almost 100% of the Daily Value (DV)
• Excellent source of omega-3

Why it’s awesome:

Why it’s awesome:

• Higher in protein than other types of fish
• Contains phenylalanine and tryptophan, amino acids with immunostimulating and antidepressant properties

Why it’s awesome:

• Contains 17g of protein and 100 calories per 3 oz serving
• HAS antioxidant, anticancer and antibacterial properties
• Good source of healthy fats
• Rich in essential vitamins and minerals

Why it’s awesome:

• Rich in vitamin D and vitamin B12
• Contains heart-healthy omega-3s that may improve blood pressure and serum triglycerides (blood fat) and cholesterol levels
• High-quality protein source
• Rich in selenium

Why They’re Awesome:

• Rich in omega-3
• Good source of calcium
• Contains 25% of your daily iron needs per 2 ounce can

Why They’re Awesome:

• Good source of omega-3
• Rich in essential minerals, including iron, selenium and zinc
• Can support immune function, heart health and energy production

Why it’s awesome:

• 13 g of protein and 78 calories per 3 oz serving
• Rich in sodium, potassium, magnesium, phosphorus and zinc
• Low fat
• Good source of omega-3, especially DHA and EPA

Why They’re Awesome:

• Rich in B vitamins that contribute to red blood cell production and support healthy metabolism
• Good source of protein and omega-3
• Support cardiovascular health
• Improve energy levels
• Strengthen immunity

Why it’s awesome:

• Contains 15g of protein and less than 1g of fat per 3 oz serving
• Rich in vitamins and minerals
• Contains more than 50% of the DV of selenium per serving

Although canned fish is nutritious, there are some health considerations to keep in mind.

Mercury

Fish and shellfish, such as swordfish, mackerel and tuna may contain mercury. Exposure to high levels of mercury can cause:

• Impaired brain development and function
• Cardiovascular disease
• Impaired fetal growth

Pregnant people and young children should avoid excessive mercury consumption.

Sodium

Canned fish can be salty. To avoid the harmful effects of consuming too much sodium, check labels for low-sodium options and pay attention to portion sizes.

When purchasing canned fish or shellfish, it is best to purchase:

• Low mercury options, like sardines, salmon and trout
• Low sodium options (read the label to make sure there is no added salt)
• Sustainably produced options, such as those certified by the Marine Stewardship Council or other organizations that set standards for sustainable fishing