Canned fish has been a popular choice for centuries in many parts of Europe and Asia, and is now gaining traction due to rising grocery prices and social media trends. Despite its convenience, many question whether canned fish is actually good for one’s health. According to dietitians, canned fish is a valuable source of key nutrients like protein, omega-3 fatty acids, and essential vitamins and minerals. It is recommended by various health organizations as part of a balanced diet, especially since a majority of Americans do not consume enough fish.
One of the main benefits of canned fish is its affordability and convenience, making it an accessible option for those with limited access to fresh seafood. Canned fish is pre-cooked or smoked, making it safe to eat straight from the can and allowing for a longer shelf life. When choosing canned fish, experts recommend opting for varieties packed in water or extra virgin olive oil, low in sodium, lower in mercury, wild-caught, and packed in BPA-free cans. Moderation is also key, with the recommended serving size being 3 to 4 ounces per meal.
Sardines are a favorite among dietitians due to their high protein content, nutrient density, and low mercury levels, making them one of the healthiest canned fish options available. Salmon is another popular choice, providing protein, healthy fats, and essential nutrients like vitamin D and B12. Light tuna is a convenient source of lean protein, but consumers should be cautious of mercury levels in certain types of tuna. Mackerel is a tasty and nutritious alternative to other canned fish options, while anchovies are small but packed with omega-3s, calcium, and protein.
While canned fish is generally safe for consumption, individuals should pay attention to the type of fish they are consuming and ensure they are not exceeding recommended mercury levels. Pregnant women and young children are advised to limit their intake of certain types of canned fish due to higher mercury content. It is important to vary seafood sources each week and opt for sustainable or wild-caught varieties when possible. People with allergies to fish or those on a sodium-restricted diet should be cautious when consuming canned fish and choose lower-sodium options or those with no added salt.
