If you’ve recently been online, you’ve probably heard of or seen the “fisherman aesthetic” or “sardine girl summer” memes. And if you haven’t, think: vacation in Italy, blocky artwork, soft color palettes, and—of course—tinned fish.
Tinned (or canned) fish is a budget-friendly protein that is making an online comeback. With pics of high design tins stuffed with sardines going viral, it’s only natural that people will want to try incorporating tinned fish into their diets.
But along with the hype of tinned fish also comes some criticism. Some worry that tinned fish is too high in sodium, preservatives, mercury, and BPA. If you’ve seen both the hype and the anxiety online, you might be wondering if tinned fish is really safe to eat. We’ve got answers.
Nutritional Benefits of Tinned Fish
Tinned fish is a shelf stable protein that can provide a host of beneficial nutrients. The most common types of tinned fish include:
- Tuna
- Sardines
- Anchovies
- Salmon
- Mackerel
Tinned fish is full of omega-3 fatty acids. Omega-3s are polyunsaturated fats that your body does not produce enough of on its own, making it an essential nutrient (1). According to MyFitnessPal dietitian Katherine Basbaum, omega-3 fatty acids can help reduce inflammation and support brain health.
Tinned fish is also a good source of protein. 100 g of canned salmon contains 23 g of protein (2), which is comparable to most other meats. Protein is important for a number of different bodily functions, with its main role being to provide the body’s building blocks (3).
Aside from omega-3s and protein, tinned fish provides useful vitamins and minerals.
It is high in calcium, a nutrient that is critical for bone health (4). Tinned fish also has high potassium, magnesium, vitamin A, B vitamins, vitamin D, and more (2).
About the Expert
Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.
Debunking Potential Harms of Tinned Fish
While there are many benefits to consuming tinned fish, recent internet discourse has brought up some concerns about how safe the stuff is.
Sodium
Tinned fish may be high in sodium due to canning and preservation techniques. “If you are watching your sodium intake, make sure to look at the ingredients list when shopping for tinned fish since some products will have added sodium while others will not,” Basbaum says.
Preservatives
Processed food gets a bad rap in comparison to fresh, whole foods. Oftentimes, processed food is full of preservatives to keep it shelf stable. Yet, tinned fish generally does not need additional preservatives to keep it long-lasting (5). The high-heat and pressure treatment involved in the canning process keeps tinned fish safe to eat without the need for added preservatives.
Mercury
Almost all fish contain trace amounts of mercury, so it’s not a matter of canned fish having more mercury than fresh fish—it’s about the type of fish you eat. According to Basbaum, most common types of tinned fish tend to contain low levels of mercury, making them safe to eat regularly.
“However, when it comes to tuna and mackerel, some species do contain high levels of mercury and are best to avoid,” Basbaum says, specifically noting bigeye tuna and king mackerel. Check out this reference chart from the FDA/EPA to see what fish have the lowest levels of mercury.
BPA
Bisphenol A, better known as BPA, is a chemical component often found in food packaging (6). “According to the Food and Drug Administration, BPA presence in food packaging is considered safe, as only very small amounts of BPA can migrate from food packaging to the food itself,” Basbaum says. On the other hand, other organizations oppose the FDA’s stance on BPA—so the topic is a bit up in the air.
What Tinned Fish Should I Eat?
When selecting a tinned fish, Basbaum recommends selecting a can packed in water, with a fish that is high in omega-3s and low in mercury.
Tinned fish packed in oil contains more calories than fish packed in water. Additionally, if fish are canned in oil, some of the healthy omega-3 fats in the fish can migrate into the surrounding oil (7) and be lost when the fish is drained. This may not be an issue if you use the flavorful oil in whatever you’re making.
“Unless someone is looking for a particular flavor or texture from oil-packed tinned fish, I’d recommend the water-packed,” Basbaum says.
Basbaum also says that the best tinned fish to eat are those highest in omega-3s and lowest in mercury (8). These fish include:
- Anchovies
- Salmon
- Sardines
- Mackerel
- Trout
- Oysters
- Light tuna
- Herring
Frequently Asked Questions (FAQs)
How much tinned fish should I eat, and how often?
The Dietary Guidelines for Americans recommends that you eat at least 8 ounces of seafood per week (9). This guideline is for a 2,000 calorie diet, so numbers can vary depending on the person. Tinned fish can be a good seafood choice to contribute to this 8-ounce benchmark.
Is tinned fish as healthy as fresh fish?
Although there are small nutritional differences between tinned fish and fresh fish, they are overall pretty similar (2, 10). They are both excellent sources of omega-3s, protein, vitamins, and minerals. Basbaum does not recommend one over the other.
Does cooking or heating tinned fish affect its nutritional value?
Tinned fish is already fully cooked and ready to eat. But, Basbaum says that in order to best preserve omega-3 fatty acids, it is best not to overdo it with high-heat cooking methods (11).
What’s the difference between canned fish and tinned fish?
Canned fish and tinned fish are the same thing, but tinned fish sometimes refers to more gourmet versions.
The Bottom Line
Despite some nutrition concerns, tinned fish is a healthy source of omega-3 fatty acids, proteins, vitamins, and minerals. It offers nutrients comparable to fresh fish—and might come with a more tasty or aesthetic appeal.
When it comes to whether you should eat tinned fish or fresh fish, Basbaum says, “I would not recommend one over the other. Instead, I’d say whichever one will get you to eat more fish, go for that kind!”
What matters isn’t the form your fish comes in, but the fact that you’re eating seafood in the first place.
The post Here’s What You Should Know About the Tinned Fish Trend appeared first on MyFitnessPal Blog.
