Canned fish seems to be more popular than ever. Whether it’s rising grocery prices or TikTok’s #cannedfish obsession, this shelf-stable lean protein source is on the rise.
Despite its recent popularity, canned seafood, or “conserva,” has been around for more than a century. It is commonly eaten in many parts of Europe and Asia, and is a specialty menu item in Portugal and Spain.
But is canned fish really good for you? Which type is the healthiest? Here’s what nutritionists think.
Is canned fish good for your health?
Fish is rich in many important nutrients, including protein, omega-3 fatty acids, essential vitamins, and minerals.that’s why US dietary guidelines and american heart association Recommend fish as part of a healthy eating pattern.
“We’re all supposed to eat two or more servings of fish each week,” registered dietitian Frances Largeman-Ross told TODAY.com.
Canned fish provides the same nutrients and benefits, but in convenient pre-cooked, shelf-stable packaging.
“Many of us don’t eat enough fish because of the lack of cooking techniques and the high price of fresh seafood,” Largeman-Ross says.According to research, about 90% of Americans don’t eat the recommended amount of fish.
“Canned fish is a great way to meet recommendations and get the nutrients you need in an affordable way,” says Largeman-Ross.
Julia Zumpano, a registered dietitian at the Cleveland Clinic Human Nutrition Center, told TODAY.com that depending on where you live and your grocery store, fresh or even frozen fish may not be readily available. She says: “Canned fish allows people to consume fish more frequently at lower cost, even in areas where fish is less available.”
Largeman-Ross said canned fish is completely cooked or smoked and then sealed in airtight cans, making it safe to eat as is. “Depending on packaging and processing methods, canned fish can last two to five years in the pantry,” Largeman-Ross added.
Does canned fish contain a lot of mercury?
Almost all fish have trace amounts of mercury in their water, and mercury is absorbed by the fish as it feeds. By the U.S. Food and Drug Administration. For most people, the risk of mercury exposure from eating fish is not a health concern, the FDA says.
However, high levels of mercury can be toxic to adults and harmful to pregnant women and young children. The degree of mercury exposure depends on the amount and type of fish eaten. environmental protection agency.
Certain canned fish have lower mercury content and are safe to eat more frequently than other fish.
How to choose healthy canned fish
Experts say that while most canned fish is healthy, some are more nutritious and contain fewer added ingredients and contaminants. Overall, when choosing among the same canned fish types, Zumpano recommends choosing:
- Packed in water or extra virgin olive oil
- low in sodium
- Low mercury content
- wild or safely caught
- Packaged in a BPA-free can
Experts say that both fish packed in water and fish packed in oil are good for your health. “Water is better than oil unless it’s in extra virgin olive oil,” says Zumpano.
Experts say that while fish stuffed with olive oil is high in calories, it’s also loaded with healthy fats and nutrients from the olive oil, and it’s rich in flavor.
As with any food, moderation is key. His serving size of canned fish is about 3 to 4 ounces, or about the size of an adult’s palm. Experts also recommend changing your seafood sources weekly.
What is the healthiest canned fish?
sardine
Sardines are popular among nutritionists for many reasons. Because they are rich in protein, highly nutritious, and low in mercury. In fact, sardines are the healthiest fish you can eat, according to registered dietitian and TODAY.com contributor Samantha Cassetti.
by US Department of Agriculturean average serving or can of commercially available sardines in oil contains:
- 200 calories
- 22 grams of protein
- 12 grams of fat
- 200-300 milligrams of sodium
“Sardines are an excellent source of protein,” says Largeman-Ross. Small, nutritious fish are also rich in omega-3 fatty acids, a type of polyunsaturated fat that supports heart, brain, skin, and immune health.
Foods rich in omega-3 can increase good (HDL) cholesterol and lower bad (LDL) cholesterol.
Zumpano points out that sardines are also high in vitamin D, vitamin B12, calcium, phosphorus, and selenium. It is also a good source of potassium, iron, zinc, and choline.
Sardines have one of the lowest levels of mercury of any fish you can buy. They are, “Best Choice” fish by FDAIt is safe for pregnant women and children to consume in moderate amounts.
Sardines can be eaten straight from the can with crackers, on salads, on top of rice, or in pasta sauce.
natural salmon
Salmon is a top choice for being rich in protein, healthy fats, and other nutrients your body needs.
According to the US Department of AgricultureA 3-ounce can of sockeye salmon, skin and bones removed (drained), contains:
- 167 calories
- 23 grams of protein
- 7 grams of fat
- 300 milligrams of sodium
Like fresh salmon, canned salmon is a good source of protein and omega-3 fatty acids, and at about $6.50 per can, it’s very affordable, Largeman-Ross says.
Omega-3 fatty acids have been shown to reduce triglycerides (a type of fat found in the blood), blood pressure, risk of death, and blood clots, Zumpano points out. “Salmon is also low in mercury and a good source of vitamin B12 and vitamin D,” Zumpano added.
Largeman-Ross added that one 3-ounce serving of canned salmon provides 25 percent of your daily vitamin D needs, as well as calcium, iron, and potassium.
Experts recommend wild-caught sockeye and pink salmon, which are more sustainable and contain fewer pollutants.
Canned salmon can be used to make salmon burgers, add to sushi rolls and rice balls, or replace tuna in salads.
light tuna
Tuna is one of the most popular canned fish. It is a convenient source of low-fat protein, versatile and inexpensive.
According to the USDA, an average of 1 can Light tuna stuffed with wateris drained and provided for:
- 142 calories
- 33 grams of protein
- 1.5 grams of fat
- 200-300 milligrams of sodium
Experts point out that canned tuna contains a staggering amount of protein, over 30 grams per can, and is packed with other valuable nutrients such as selenium, iron, and vitamin B12.
Tuna is lower in fat than other common canned fish such as sardines, but it’s also relatively low in heart-healthy omega-3 fatty acids, Zumpano says.
There’s one big catch. Not all canned tuna is the same.
“Tuna can be high in mercury, so choose canned fish that has been tested for mercury and has lower levels than your average can of tuna,” Zumpano says. These include smaller tuna species such as skipjack, which are sold as “lights” or “chunk lights,” says Largeman-Ross.
TODAY.com previously reported that canned albacore and yellowfin tuna are high in mercury and should be eaten in reduced amounts.
Tuna comes in many varieties and is delicious. “Simply add your favorite ingredients, from mayonnaise and olive oil to lemon juice and fresh herbs, and the meal is ready in minutes,” says Largeman-Ross.
mackerel
Mackerel is a delicious and nutritious alternative to canned sardines, salmon, and tuna.
According to the USDA, one serving (standard can or 75 grams) of canned mackerel We provide the following:
- 117 calories
- 17 grams of protein
- 4 grams of fat
- 200-300 milligrams of sodium
Mackerel is also rich in protein and heart-healthy omega-3 fatty acids. According to the Cleveland Clinic. These nutritious fish are also rich in B vitamins and vitamin D.
Like tuna, mackerel is not all the same. It is important to choose Atlantic or Pacific chub mackerel, which has a low mercury content. According to the FDA, avoid mackerel, which is high in mercury.
anchovies
Anchovies are small but powerful when it comes to nutrients. Canned anchovies often get a bad rap, but they have many benefits.
According to the USDA, one serving (5 flat fillets or 20 grams) of anchovies, pickled in oilDrained and provided with:
- 42 calories
- 5 grams of protein
- 2 grams of fat
- Sodium 735 mg
These small, oily fish contain protein, omega-3s, calcium, and selenium, an antioxidant that protects cells from damage that can lead to heart disease, cancer, and other health problems. It is rich in nutrients.
Anchovies are usually salted and packed in oil. Add salty and umami flavor to dressings, pasta sauces, and pizza. However, it is much higher in sodium than other types of canned fish, so the serving size is much smaller.
If you are on a salt-restricted diet, consider limiting or avoiding your intake of anchovies. But always check with your doctor first, says Zumpano.
Which canned fish is unhealthy?
of F.D.A. recommends avoiding king crab, bigeye tuna, marlin, shark, marlin, tilefish, and other fish with high mercury concentrations. Fortunately, these large fish are not sold in cans, so they are relatively easy to avoid in the canned seafood aisle.
“The truth is, there is no such thing as unhealthy canned fish,” says Largeman-Ross. However, Zumpano points out that some canned fish poses health risks due to added ingredients and processing. These include canned fish such as:
- Filled with processed oil
- high in sodium
- BPA canned
If possible, choose wild-caught or sustainably caught fish over farmed or imitation fish, Zumpano points out.
Is it safe to eat canned fish every day?
Canned fish is recommended as part of a healthy diet, but in moderation. Experts say it may be safe for some people to eat low-mercury canned fish every day. “It depends on what you’re eating and who you are,” says Largeman-Ross.
Experts say that canned fish, which is high in mercury, should not be eaten every day. These include albacore tuna, white tuna, yellowfin tuna, Spanish mackerel, and more. According to the FDA. As for fish with high mercury content, it is recommended to eat him no more than once a week.
The recommended intake of seafood is at most 12 ounces per week, Zumpano added. If you’re consuming a few ounces of canned fish each day within your weekly limit, there’s no need to worry, she added.
“The FDA recommends that women who are pregnant or planning to become pregnant eat two to three servings of fish that are low in mercury each week,” says Largeman-Ross.
The best bet is to change the type of seafood you eat to avoid potential mercury exposure and environmental contaminants, Largeman-Ross added.
Risks of canned fish
Canned fish is generally safe when consumed in recommended amounts. “If you have an allergy (or sensitivity) to fish, avoid canned fish,” Zumpano says.
Experts say people on salt-restricted diets should limit their intake of canned fish and choose varieties with reduced or no added salt. “If total sodium intake is not monitored, (high-sodium) varieties can cause increased blood pressure,” Zumpano added.
“Avoid purchasing cans with dents, bulges, or leaks, as the product inside may be contaminated,” says Largeman-Ross. Store unfinished canned fish in an airtight container and consume within a few days.
