What Is The Healthiest Canned Fish? Your Guide To Nutritious Seafood Picks

When it comes to choosing healthy canned seafood options, it’s important to focus on those rich in beneficial fats. Canned sardines and mackerel are standout choices in this regard, providing a substantial dose of omega-3 fatty acids. In fact, a mere 3-ounce serving of these canned fish can supply you with approximately 1,300 milligrams of these heart-healthy fats. Another excellent canned seafood option is sockeye salmon, which contains no less than 1,000 milligrams of these omega-3 fats per serving, making it a superior choice compared to tilapia. This abundance of omega-3s in canned seafood can contribute significantly to your overall health. [Updated: September 28, 2023]

Which types of canned fish are suitable for daily consumption while maintaining a healthy diet? To ensure that you are making the right choices, it’s important to focus on canned fish that are both rich in omega-3 fatty acids and low in mercury content. Wild Pacific salmon, available in pink and red varieties, is an excellent choice due to its abundant omega-3s and minimal mercury levels. Additionally, you can include sardines, herring, kippers (smoked herring), anchovies, mackerel, and Pacific oysters in your regular diet as they also offer a good balance of omega-3s and low mercury. It’s recommended to aim for approximately three servings of these fish per week. It’s worth noting that light tuna and skipjack tuna can also be part of your weekly fish intake, contributing to the three servings, thanks to their lower mercury levels. This selection of canned fish not only ensures you get your necessary omega-3 fatty acids but also minimizes potential health risks associated with mercury consumption.