Canned fish is more than just a convenient pantry staple, it’s a powerhouse of protein, healthy fats, vitamins, and minerals. Whether you enjoy it on its own or added to your favorite recipes, canned fish offers a wide range of nutritional benefits.
| CANNED FISH (1 oz) | PROTEIN (grams) | OMEGA-3 FATTY ACIDS (mg) | SODIUM (mg) | CALORIES |
| Anchovies | 8 | 594 | 1040 | 59 |
| Herring | 7 | 631 | 260 | 61 |
| Mackerel | 7 | 378 | 107 | 44 |
| Salmon | 7 | 956 | 108 | 39 |
| Sardines | 7 | 278 | 87 | 59 |
| Tuna, light, oil | 8 | 37 | 118 | 56 |
| Tuna, light, water | 6 | 65 | 70 | 24 |
| Tuna, white, oil | 8 | 70 | 112 | 53 |
| Tuna, white, water | 7 | 249 | 107 | 36 |
Why Canned Fish is Good for You
- High in protein
- High in unsaturated, omega-3 fat
- Low in sodium
- Low in calories
- Rich in Vitamin D
- Rich in calcium (especially the fish’s bones)
- Rich in iron
Understanding Omega-3 Fatty Acids
Omega-3s are essential fatty acids that the body cannot produce on its own. Found in cell membranes, they help regulate many important functions, including heart health, brain function, and inflammation control.
For optimal benefits, aim to eat two 4-ounce servings of fish each week.
Easy Ways to Enjoy Canned Fish
- Toss into salads, casseroles, pastas, and sauces
- Spread on crackers, avocado toast, or pizza
- Blend into dips or sandwich fillings
- Pair with eggs for a protein-packed breakfast
Adding canned fish to your diet is a simple way to boost protein, healthy fats, and essential nutrients all while keeping meals quick, delicious, and affordable.