Do you ever stare at the grocery aisle, overwhelmed by all the cans of fish? You know you need good protein, but which tin is the best choice for your health and your wallet? It feels like a guessing game sometimes. Finding a quick, healthy, and budget-friendly protein source can be tough in our busy lives.
Many people want to eat more fish, but they worry about mercury levels, taste, or simply picking the wrong kind. Maybe you think canned fish tastes boring, or you are unsure about the difference between sardines and mackerel. We understand these struggles! Choosing the right canned fish should not feel like a chore.
This guide cuts through the confusion. We will break down the top canned fish options, showing you exactly what nutrition you get from tuna, salmon, and more. You will learn how to pick healthy cans every time. Get ready to stock your pantry with smart, delicious protein choices!
Top Canned Fish For Protein Recommendations
- WILD CAUGHT: Our wild caught fish delivers robust flavor from sustainably managed waters. These canned sardines pack 12g of protein per serving, perfect for quick, nutritious meals without the prep work.
- TINNED FISH: Premium tinned fish that's ready when you are. Our canned sardines maintain freshness in your pantry, offering convenient nutrition for your active lifestyle with no refrigeration needed.
- VERSATILE PROTEIN: These can sardines blend perfectly into salads, pastas, or taste great straight from the can. Keep them on hand for protein-rich snacks or impromptu Mediterranean-inspired meals.
- QUICK MEALS: Transform everyday dishes with our flavorful canned fish. Our sardines create satisfying sandwich fillings, enhance rice bowls, or make protein-packed appetizers in minutes.
- DIETARY FRIENDLY: Naturally gluten-friendly and keto compatible, our wild caught fish supports various eating plans. Enjoy nutritious canned sardines that fit your lifestyle without sacrificing flavor.
- Delicious, Mild Flavor: Starkist Chunk Light Tuna in Water can features wild caught tuna with a naturally mild flavor people have come to expect from Starkist. It’s perfect for quick snacks or meals on the go
- Excellent Source of Protein: Our dolphin safe tuna is a natural source of protein and Omega 3s, plus it has 20g of protein and 90 calories per serving It’s soy free, gluten free and works well with Keto, Paleo, Mediterranean & Weight Watchers diet plans
- Add Variety to Your Diet: Tuna is a wholesome choice for a snack or meal that fits into an active lifestyle StarKist tuna in water is a great and easy way to add seafood to your diet
- Versatile: StarKist Chunk Light Tuna in water is a versatile and easy way to liven up a meal It can be used in cool tuna salads, hot casseroles, on sandwiches, and even eaten on its own as a snack or meal
- Bulk (8 Pack): Buy your tuna in Bulk with the StarKist 8-Pack of canned tuna. These tuna cans are easy to store and great to have handy for when hunger strikes
- CHUB MACKEREL: Similar in size to a large sardine, Chub Mackerel is a whole fish with skin and bones included. Each 15oz can contains two to five whole fish (fish size varies). Stock up with this case of twelve cans.
- SWAP FOR TUNA IN ANY RECIPE: Chub Mackerel is a simple swap for tuna fish. Add to pastas and casseroles, top salads and sandwiches, form into patties, or whip into a delicious dip.
- PACKED WITH PROTEIN & NUTRIENTS: Excellent source of protein (12g per serving) and good source of vitamin D and calcium.
- RICH DISTINCT FLAVOR: Robust slightly sweet and salty flavor with a firm moist texture and moderate flake.
- SIMPLE INGREDIENTS: Bumble Bee Chub Mackerel in Water contains only mackerel, water, and salt. This wild caught canned fish is perfect for those on Keto, Paleo, and Mediterranean diets.
- DELICIOUS PINK SALMON: Chicken of the Sea canned salmon contains high quality cuts of boneless, skinless wild salmon that are perfectly seasoned with a hint of salt and packed in spring water for a delicious, clean flavor
- HIGH IN PROTEIN: The perfect high protein snacks for your active, healthy lifestyle; our salmon is loaded with essential nutrients including omega-3s and lean protein; it’s also gluten-free and made from simple ingredients with no preservatives
- VERSATILE FLAVOR: Our lean, wild caught canned fish is a healthy and delicious addition to a wide range of recipes, from salmon burgers to luxurious pasta dishes
- WILD CAUGHT: We’re doing our part to keep our seas healthy; the fish in our pink salmon cans are Marine Stewardship Council certified, and responsibly sourced; this 12-pack of canned fish in water lets you stock up and save on delicious meals
- THE ONE FOR ME: Chicken of the Sea has been in business since 1914, providing wild caught fish overflowing with flavor and packed with protein; our SeaChange sustainability plan has solutions for both people & the planet to support a better future for all
- Delicious, Mild Flavor: Starkist Chunk Light Tuna in Water can features the dolphin safe, wild caught tuna with a naturally mild flavor people have come to expect from Starkist. Try this in cool tuna salads and hot casseroles
- Excellent Source of Protein: Our Chunk Light Tuna is a natural source of protein and Omega 3s, plus it has 20g of protein and 90 calories per can. It’s soy and gluten free and works well with Keto, Paleo, Mediterranean and Weight Watchers diets
- Add Variety to Your Diet: Tuna is a wholesome choice for a snack or meal StarKist Chunk Light Tuna in Water is a great and easy way to add seafood to your diet
- Versatile: StarKist Chunk Light Tuna in Water is a versatile and easy way to liven up a meal This canned tuna can be used in cool salads, hot casseroles, on sandwiches and even eaten on its own as a snack or meal
- Easy to Store:. These tuna in water cans are easy to store and great to have handy for when hunger strikes, whether you’re on the go, at the office or at home
- WILD CAUGHT SALMON: Indulge in the fresh, flavorful taste of wild salmon; Add the firm, pink and flavorful chunks of our skinless and boneless salmon to your favorite recipes, or simply enjoy the delicious salmon on its own
- EXCELLENT SOURCE OF PROTEIN: 5 ounce can of Bumble Bee Skinless & Boneless Pink Salmon in Water; Each can contains 20 grams of protein per serving (1 serving per can)
- CONVENIENT & SATISFYING SNACK: Enjoy a can of Bumble Bee Skinless & Boneless Pink Salmon in Water as a great-tasting, protein-packed seafood snack, as a healthy lunch or as part of any other meal
- PERFECT FOR SALMON RECIPES: Enjoy Bumble Bee salmon as a great-tasting, protein-packed snack or a quick meal—easily prepare a delicious lunch or dinner with premium Bumble Bee canned salmon
- PREMIUM WILD SALMON: Bumble Bee canned wild caught salmon is keto friendly, gluten free and Kosher Certified
- CHUB MACKEREL: Similar in size to a large sardine, Chub Mackerel is a whole fish with skin and bones included. Each 15oz can contains two to five whole fish (fish size varies).
- SWAP FOR TUNA IN ANY RECIPE: Chub Mackerel is a simple swap for tuna fish. Add to pastas and casseroles, top salads and sandwiches, form into patties, or whip into a delicious dip.
- PACKED WITH PROTEIN & NUTRIENTS: Excellent source of protein (12g per serving) and good source of vitamin D and calcium.
- RICH DISTINCT FLAVOR: Robust slightly sweet and salty flavor with a firm moist texture and moderate flake.
- SIMPLE INGREDIENTS: Bumble Bee Chub Mackerel in Water contains only mackerel, water, and salt. This wild caught canned fish is perfect for those on Keto, Paleo, and Mediterranean diets.
- Our seafood sampler package offers a taste of our best canned meat. Each can is good and is ready to eat. Non BPA and gluten-free with no preservatives. With pink salmon, rainbow and two varieties of trout.
- Smoked Canned Salmon - Packed in pure olive oil with sea salt. Salmon has a low calorie count with high protein and healthy fat. It is KETO friendly, kosher, boneless and skinless. The best choice for snacks, lunch meals and entrees.
- Smoked Trout - Farm-raised and caught in mountain spring water. Carefully smoked with an aromatic applewood blend and canned in olive oil with lemon and black pepper for a delicious flavor. Serve with crackers, sandwiches, salads and pasta.
- Rainbow Trout - Smoked and packed with extra virgin olive oil and sea salt. Low carb, high protein with healthy fats. Our trout fillets have great consistency with delicious texture. Add packets to any meal.
- Great for Gifts - Mix and match our sampler pack with our other products for a great basket. These foods go perfectly with our tuna, sardines, mackerel, mussels, clams, crab and soups. Good for any seafood lover. Good for the planet and good for you.
The Ultimate Buying Guide: Canned Fish for Your Protein Punch
Canned fish is a fantastic, easy way to get healthy protein. It lasts a long time and travels well. This guide helps you pick the best options for your meals. We look at what matters most when buying canned fish.
Key Features to Look For
When you shop, check these things first. They tell you a lot about the quality of the fish inside.
- Type of Fish: Different fish offer different tastes and nutrients. Tuna is popular. Salmon has more Omega-3s. Sardines are tiny powerhouses packed with calcium.
- Packing Liquid: Fish usually comes packed in water, oil, or sometimes a flavorful broth. Oil packs often taste richer. Water packs are lower in fat. Choose what fits your diet best.
- Source and Sustainability: Look for labels that say where the fish came from. Sustainable fishing practices are important for the oceans. Look for certifications if you care about the environment.
- Sodium Content: Canned foods often use salt for preservation. If you watch your salt intake, pick “low sodium” or “no salt added” versions.
Important Materials: What’s in the Can?
The ingredients list matters more than you think. Keep it simple!
The Fish Itself
Good quality canned fish should list just the fish. Tuna or sardines should be the first ingredient listed. Be wary of cans loaded with fillers or unnecessary additives.
The Liquid Medium
- Olive Oil: This is a classic choice. Extra virgin olive oil adds healthy fats and great flavor.
- Vegetable Oil: Soybean or sunflower oil are common. They are fine, but olive oil is generally healthier.
- Spring Water: This keeps the fish lean. Make sure the water is clean and clear.
Additives and Flavorings
Some cans include spices, peppers, or lemon juice for extra taste. These can be great! However, always check for excessive sugars or artificial flavors if you want pure fish protein.
Factors That Improve or Reduce Quality
Quality isn’t just about the price tag. A few details can make a big difference in your meal.
What Makes It Better?
- Whole Pieces vs. Flakes: For tuna or salmon, whole fillets taste better and look nicer in salads or on crackers. Flakes are often cheaper and break apart easily, which is fine for mixing into pasta sauces.
- Wild Caught vs. Farmed: Wild-caught fish often have a better texture and might have a slightly different nutrient profile than farmed fish.
- Pole and Line Caught: This fishing method is usually gentler on the fish and the environment than large net fishing.
What Lowers the Quality?
If the fish looks mushy or grey when you open the can, that is a sign of lower quality processing or old stock. Too much liquid compared to the amount of fish also means you are paying for water, not protein.
User Experience and Use Cases
How you plan to use the fish affects which type you should buy.
Quick and Easy Meals
If you need a fast lunch, look for fish packed in olive oil. You can eat it straight from the can with some crackers or mix it instantly into mayonnaise for a sandwich. Sardines are perfect for eating whole on toast.
Cooking and Recipes
If you plan to cook, like making fish cakes or casseroles, simple packed-in-water tuna works well. You can easily control the added flavor and fat yourself later.
Portability
Canned fish is the ultimate travel food! It requires no refrigeration until opened. Pack small cans of salmon or mackerel for camping trips or long days at the office.
10 Frequently Asked Questions (FAQ) About Canned Fish
Q: Is canned fish as healthy as fresh fish?
A: Yes, generally. The canning process preserves most of the good stuff, like Omega-3 fatty acids. It is a very healthy protein source.
Q: Does eating canned fish often cause mercury problems?
A: Smaller fish like sardines and light tuna have less mercury. Larger fish like albacore tuna have more. Eat smaller varieties more often for the safest option.
Q: Should I drain the liquid before eating?
A: It depends on what you are making. Drain the water if you want less fat. Drain some of the oil if you want less richness. Keep the oil if you want the flavor and extra healthy fats.
Q: How long does unopened canned fish last?
A: Canned fish lasts for several years past the printed date if the can is not damaged. Always check the can first.
Q: What does “pole caught” mean?
A: It means fishermen caught the fish one by one using a pole and line. This is often considered a better method for the fish population.
Q: Are canned sardines good for bones?
A: Yes! Sardines are often canned with their soft, edible bones. These bones are packed with calcium, making them great for strong bones.
Q: What is the difference between white and light tuna?
A: Light tuna is usually skipjack, which is smaller and has less mercury. White tuna, or albacore, is a larger species and has a firmer texture.
Q: Can I eat canned fish if the can is slightly dented?
A: If the dent is small and shallow, it is usually safe. If the can is leaking, severely crushed, or bulging, throw it away immediately.
Q: Which fish has the most protein per serving?
A: Most canned fish varieties offer high protein. Tuna and salmon are usually at the top, but sardines pack a surprising amount for their size.
Q: Does the flavor change much between oil and water packing?
A: Yes. Oil packing makes the fish taste richer and more moist. Water packing makes the fish taste milder and cleaner.