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Canned Fish

Canned Fish β€” Nutrients, Health Benefits, and Shopping Tips

Canned fish photo

Listonic Team

September 4, 2024

Canned fish, such as tuna, salmon, and mackerel, offers a convenient source of protein and omega-3 fatty acids. Learn about the different types available, their health benefits, and how to choose the best cans for your dietary needs.

Nutrients

Check the detailed nutritional values of canned fish, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

πŸ”₯ 142 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein20 g40%
Sodium400 mg17.39%
Total Fat6 7.69%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes canned fish stand out:

20 g

🧀 Good Protein Content

Key takeaways

πŸ˜‹
Canned fish like tuna and salmon are convenient sources of omega-3 fatty acids.
πŸ“¦
Store unopened cans of fish in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within three to four days.

Health benefits

Find out how canned fish can provide a quick and healthy source of protein, supporting your dietary needs and overall wellness.
  • High in omega-3 fatty acids, supporting heart health, reducing inflammation, and improving brain function.
  • Rich in protein, essential for muscle growth and repair.
  • Contains essential vitamins and minerals such as Vitamin D, B12, calcium, and selenium, which support overall health and well-being.
  • Convenient and shelf-stable, providing a quick and easy source of nutrition.

Health risks

Recognize the potential health concerns and risks linked to canned fish.
  • High sodium content particularly in varieties packed in brine, which can contribute to hypertension and increased cardiovascular risks.
  • Mercury content especially in larger fish like tuna, which can pose health risks if consumed frequently.
  • Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
  • Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
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How to choose canned fish

In your search for canned fish like salmon or tuna, prioritize those where the fish is the main ingredient and ideally packed in water or its own juices. The fish should display a natural color and dense texture. Ensure the packaging details the type of fish and its source for assured quality and sustainability.

Avoid canned fish that appears mushy or emits a strong fishy smell. The finest canned fish will have a uniform texture and a clean, fresh scent reminiscent of the ocean.

How to choose canned fish

How to store canned fish

Canned fish should be stored in a cool, dry place before opening. Once opened, transfer to an airtight container and refrigerate. Properly stored, opened canned fish can last up to three days in the refrigerator.

Air exposure after opening can cause spoilage quickly. Do not store in the original can, as this can result in a metallic taste. Ensuring a tight seal on the container helps maintain freshness.

βœ… Extra Tip

To extend the shelf life and keep the flavor of opened canned fish intact, consider covering the fish with olive oil in the airtight container before refrigerating.

How long does it last?

Canned fish can last for 1-2 years when stored in a cool, dark place. Once opened, it should be refrigerated and consumed within 3-4 days. Transfer the fish to an airtight container after opening to maintain its freshness.

What to do with leftovers?

Leftover canned fish, such as tuna or salmon, can be used in a variety of dishes. Mix it into a salad with greens, vegetables, and a tangy dressing for a light meal, or use it as a filling for sandwiches or wraps with your favorite toppings.

Use canned fish in pasta dishes, where it can be tossed with olive oil, garlic, and herbs for a simple yet satisfying meal. It can also be used to make fish cakes or patties, mixed with breadcrumbs, eggs, and seasonings, then fried or baked. If you have a lot of canned fish, consider making a fish dip or spread with cream cheese, herbs, and lemon juice. Canned fish can also be added to casseroles or used in a rice dish with vegetables and spices. For a quick snack, spread canned fish on crackers with a slice of cheese or pickles.

πŸ‘¨β€βš•οΈοΈ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How canned fish supports specific health conditions

Canned fish, such as sardines, mackerel, and tuna, is a rich source of omega-3 fatty acids, which promote heart health by lowering cholesterol levels and reducing inflammation. Its high protein content supports muscle health and repair, while its vitamin D and calcium content promote bone health. Canned fish is also an excellent source of B vitamins, supporting brain function and energy production.

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