Canned fish is currently experiencing a surge in popularity, fueled by economic factors and social media trends like TikTok’s #tinnedfish obsession. While it may seem like a contemporary craze, canned seafood or “conservas” have been a staple in many parts of Europe and Asia for over a century, particularly in Portugal and Spain. But is canned fish actually good for you? Dietitians weigh in on this topic, discussing the health benefits of canned fish and which types are the healthiest to consume.
Fish is known to be rich in essential nutrients such as protein, omega-3 fatty acids, vitamins, and minerals, making it a recommended part of a healthy diet by organizations like the U.S. Dietary Guidelines and the American Heart Association. However, research suggests that a majority of Americans do not meet the recommended intake of fish each week. Canned fish provides a convenient, shelf-stable alternative to fresh or frozen fish, allowing for increased consumption of this nutritious food source at a lower cost and in areas where fresh fish may not be readily available.
While canned fish is fully cooked or smoked before being sealed in cans, making it safe to eat straight from the container, concerns about mercury contamination in fish may arise. Mercury levels in fish can vary, with certain types of fish being lower in mercury and considered safer for regular consumption. When choosing canned fish, health experts recommend selecting varieties that are packed in water or extra virgin olive oil, are lower in sodium and mercury, come from sustainable sources, and are packaged in BPA-free cans.
Among the healthiest canned fish options are sardines, which are high in protein, omega-3 fatty acids, and various vitamins and minerals. Salmon and tuna are also popular choices that provide protein, healthy fats, and other essential nutrients like vitamin D and B12. Mackerel and anchovies are nutritious alternatives that offer protein, omega-3s, and vitamins, although their sodium content may be higher. It is important to be mindful of portion sizes and vary your seafood intake each week to maximize the nutritional benefits of canned fish.
While canned fish can be a healthy addition to your diet, it is recommended to consume it in moderation and vary your choices to avoid potential mercury exposure. Pregnant women and children should be cautious of higher-mercury fish like albacore tuna and Spanish mackerel, limiting their intake to once a week. Individuals with allergies to fish or those on sodium-restricted diets should also be mindful of their canned fish consumption. Ensuring that canned fish products are not dented, bulging, or leaking before consumption is important to avoid potential contamination. Ultimately, canned fish can be a convenient and nutritious option for meeting your recommended seafood intake, as long as it is consumed sensibly and in accordance with dietary guidelines.