Tinned fish (or canned fish) is nutrient-packed, budget-friendly, 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 significant nutrient boost, here are 13 tinned shellfish and fish options to try.
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Why they’re great:
- High in omega-3 fatty acids, which help reduce inflammation and support heart and brain health
- High in calcium, which promotes strong bones
- Contains 22.6 grams (g) of protein per 3.75-ounce (oz) can
- Rich in vitamins D and B12
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Why it’s great:
- Contains healthy fats that support brain function and heart health while fighting inflammation
- Rich in antioxidants like selenium, needed for thyroid hormone production, DNA synthesis, and protection from oxidative damage
- Contains vitamins D and B12
- Good source of protein
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Why they’re great:
- Offer 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
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Why it’s great:
- Contains 19 g of protein per 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-3s
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Why it’s great:
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Why it’s great:
- Higher in protein than other types of fish
- Contains phenylalanine and tryptophan, amino acids with immune-boosting and antidepressant properties
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Why it’s great:
- Contains 17 g protein and 100 calories per 3-oz serving
- Has antioxidant, anti-cancer, and anti-bacterial properties
- Good source of healthy fats
- Rich in essential vitamins and minerals
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Why it’s great:
- Packed with vitamin D and vitamin B12
- Contains heart-healthy omega-3s that can improve blood pressure, serum triglyceride (blood fat), and cholesterol levels
- High-quality protein source
- Rich in selenium
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Why they’re great:
- Rich in omega-3s
- Good source of calcium
- Contains 25% of your daily iron needs per 2-oz can
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Why they’re great:
- Good source of omega-3s
- Rich in essential minerals, including iron, selenium, and zinc
- May support immune function, heart health, and energy production
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Why it’s great:
- 13 g protein and 78 calories per 3-oz serving
- Rich in sodium, potassium, magnesium, phosphorus, and zinc
- Low in fat
- Good source of omega-3s, specifically DHA and EPA
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Why they’re great:
- Rich in B vitamins that aid in red blood cell production and support a healthy metabolism
- Good source of protein and omega-3s
- Support cardiovascular health
- Improve energy levels
- Boost immunity
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Why it’s great:
- Contains 15 g of protein and less than 1 g of fat per 3-oz serving
- Rich in vitamins and minerals
- Contains more than 50% of the DV of selenium per serving
While tinned fish is nutritious, there are a few 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 intake.
Sodium
Tinned fish can be salty. To avoid the adverse effects of excessive sodium intake, check labels for low-sodium options and be mindful of portion sizes.
When shopping for canned fish or shellfish, it’s best to purchase:
- Low mercury options, like sardines, salmon, and trout
- Low-sodium options (read the label to ensure 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
