Why nutritionists say you should eat more tinned fish
Sardines, salmon, mackerel, and other canned fish pack in a ton of essential nutrients—and there are simple ways to add them to your diet.
Nutrition experts often endorse fresh, whole foods over processed ones—but they’ll make an exception when it comes to tinned fish. Rather than providing isolated mono nutrients, it’s a complete food, highlighting the omega-3 fatty acids and vitamins B12 and D found in fatty fish such as sardines, mackerel, and anchovies.
Alongside tuna, salmon, and herring, these high-protein, low-calorie canned varieties are also a practical choice. They’re available all year round, and if you compare them to fresh fish, they are more affordable. Previously seen as something a desperate cook might pull from the back of the pantry when they’ve run out of fresh options, these cupboard essentials have become a big social media trend, with health-conscious foodies sharing viral recipes like flaming smoked sardines and “seacuterie” boards. As a result, the global tinned fish market was valued at approximately $9.5 billion in 2022 and is predicted to rise to $17.2 billion by 2033.
(These are the best ways to get your protein.)
But there are a few important caveats to consider when choosing and cooking tinned fish. Here’s everything you need to know.
The health benefits of tinned fish
The primary reason that tinned fatty fish are such a nutritional powerhouse is that they contain high levels of omega-3 essential fatty acids, which the body can’t produce and therefore must be consumed. “Omega-3s are the good fats that help us prevent heart disease, reduce the risk of diabetes, and lower blood pressure. “Two servings of seafood per week is what the American Heart Association recommends for healthy consumption of omega-3s.”
(Omega-3 fatty acids are more critical for your health than we thought.)
In addition to providing vitamin D (needed for bone health, brain function, and immunity), B12 (which supports the nervous system and metabolic functioning), and selenium (for antioxidant defense and immune health), tinned fish is a good source of calcium and an amino acid called taurine. Taurine has anti-inflammatory and antioxidant properties andhelps in protein synthesis and is very useful in brain and cellular health. Sardines are very rich in taurine.
Which tinned fish is best?
There’s a handy acronym to help you remember which tinned fish are the most nutritious. “SMASH stands for salmon, mackerel, anchovies, sardines, and herring. Those are higher in omega-3s and lower in mercury. Sardines are the most nutrient-dense of the big five because you often eat the bones and the skin, so that’s a great source of calcium and vitamin K2, which are excellent for bone health. They’re also very high in B12. A 2026 paper found that only 15 grams of tinned sardines are needed to provide the recommended daily amount for two key omega-3s.
If you want protein, I’d always go for tuna. But because it’s higher up the food chain, tuna generally contains more mercury than other canned fish. Consuming too much can be toxic, and “in the short term, it can cause nausea, but a buildup of mercury over time is really detrimental to health. Long-term symptoms can include tingling or numbness in the hands or feet, fatigue, and brain fog. It is estimated that most people would have to eat around 10 cans a day to be at risk of overconsumption.
Oil, brine, water, and flavored sauces are the most common packing mediums for tinned fish, some of which can be high in sodium. Try to opt for a low-sodium variety, and look for fish in olive oil—that’s the more heart-healthy, anti-inflammatory option.
How to incorporate tinned fish in your diet
The simplest way to eat tinned fish is on toast, either whole or mashed and seasoned with salt and pepper. If you like having avocado toast for breakfast, put some sardines on top.
In summer, it’s easy to make tinned fish the star of salads. An Asian tuna salad is one of my favorite ways to eat it, with mayo, sriracha, rice, avocado, and nori sheets. You could also do it Nicoise-style with potatoes, green beans, boiled eggs, and olives, and you can use the olive oil from the tin to make a French vinaigrette. Anchovies can be chopped and added to salad dressings or sauces and served with pasta or grains such as couscous or bulgur wheat.
A lot of omega-3 research is based on fish oil supplements, and while these daily capsules can be convenient, eating tinned fish is more beneficial. A food-first approach where possible is recommended. When you eat the fish in its whole form, you get all of the protein, which is the most satiating part, and the micronutrients from the bones.
