Here, fishy, fishy. Okay, so your weekly seafood selections may already involve a trip to the fresh seafood counter or a pickup order from your favorite sushi restaurant, but have you ever considered canned fish? Think of things like anchovies, sardines, and tuna. Wait, is canned fish healthy? 

Of course, there are some canned fish benefits, so if you find yourself Googling “canned fish healthy,” you’ve landed in the right place. Let’s dive in — literally and figuratively.

Are canned fish healthy?

According to Mary Sabat, RD, founder of Body Designs by Mary, canned fish can be a convenient and nutritious option for incorporating protein and healthy fats into your diet. “Each type of canned fish offers its own unique set of health benefits, and they can be used in a variety of dishes,” she says.

The best canned fish to try

1. Anchovies

Known for their meatiness, saltiness, and bold, savory flavor, anchovies are swimming in multiple B vitamins, which help give you energy. Sabata notes they’re also rich in omega-3 fatty acids, calcium, and protein. They can also help support bone density and heart health.

When eaten fresh, anchovies have a mild fishy flavor and firm texture, but when eaten canned, the flavor and texture profile changes somewhat. That’s because anchovies are cured in salt for months. This salt curing is what gives canned anchovies their brown appearance and salty bite. 

Due to this curing process, canned anchovies should actually be kept in the fridge, not the desk-side pantry or in the kitchen cabinets. However, the good news is anchovies can last for one year. 

Preparation tips: Use them as a topping for pasta, pizza, or salad. You can also blend them into dressings or sauces for added flavor. My favorite way to enjoy anchovies? In homemade Caesar salad dressing. Yum!

2. Cod

Cod is a fish you may be used to enjoying as a filet or deep-fried with fish and chips, but it also comes canned. Sabat says it’s high in protein, low in fat, and a good source of phosphorus and vitamin B12. It can also help promote muscle growth and support nervous system health.

Preparation tips: Bake with herbs and lemon, make cod fish tacos, or prepare fish cakes with cod as the main ingredient. You can also grab a can of black cod in soy sauce from Tiny Fish Co.

3. Kipper

Feeling chipper? Try some kippers. Okay, but seriously, I just wanted to rhyme there. I digress…kipper is another canned fish with benefits. 

Kippers, which are whole herring that have been butterfly-sliced from head to tail, can be pickled, salted, or smoked for a mildly smoky and smooth taste. Kipper provides protein, omega-3 fatty acids, and vitamin D, shares Sabat. As a reminder, omega-3s support brain health and heart health.

Preparation tips: Enjoy kippers on whole-grain toast for breakfast or incorporate them into pasta dishes or salads.

4. Lobster

Fresh lobster at the seafood counter can be expensive — so if you’re on a budget, consider opting for canned lobster instead. Sabat says it’s high in protein and essential nutrients like selenium and zinc, which supports immune function and skin health.

Preparation tips: Add cooked lobster to pasta, create homemade lobster rolls, or make a simple lobster salad with fresh vegetables. Not sure where you can find canned lobster? May I suggest the canned lobster from Scout Seafood?

5. Mackerel

Mildly flavorful yet wildly nutritious, mackerel is a good option for those who don’t like other canned fish. Fattier than tuna, but less fishy and tangy than anchovies or sardines, mackerel is still packed to the gills with high protein, omega-3s, selenium, and various vitamins like B12 and D3. 

It may even support brain function and heart health and reduce inflammation. It’s also affordable and sustainable with low levels of mercury. 

Preparation tips: Add canned mackerel to homemade grain or rice bowls, blend it into dips, or make mackerel sandwiches.

6. Mussels

Another canned fish with benefits you may not necessarily think of is canned mussels. Sabat says they’re an excellent source of iron, lean protein, and vitamin B12. These can help to promote muscle function and provide essential nutrients to the body. Chorizo spiced mussels, anyone? Or, keep it plain and simple yet just as delicious with some basic canned mussels straight from Scout Seafood.

Preparation tips: Add mussels to paella or seafood risotto, create a flavorful mussel pasta dish, or make a mussel stew.

7. Octopus

Octopus is a good source of protein, vitamin B12, and selenium, shares Sabat, all of which may help to support immune health and metabolism. Not sure where to find canned octopus? Try this octopus with lemon and dill from Tiny Fish Co.

Preparation tips: Turn canned octopus into a Mediterranean-style salad, mix it with vegetables in a stir-fry, or use it as a topping for pizza.

8. Salmon

One of the most popular and versatile canned fish has to be salmon. Packed with nutrients including omega-3 fatty acids, salmon also contains protein, vitamin B12, and vitamin D3. Salmon may support brain and heart health as well as reduce the risk of chronic diseases. Wild-caught salmon tends to be higher in O3s and leaner, so opt for it when you can.

Preparation tips: Make salmon salads, sandwiches, or wraps. You can also mix canned salmon with herbs and spices for salmon burgers. Need some inspiration? Check out these salmon selections via Scout Seafood.

9. Sardines

Similar to anchovies (though larger in size and milder in flavor), sardines also pack a lot of omega-3s in their tiny tins. Additionally, they’re an excellent source of calcium (if you decide to eat their bones as well — talk about an added crunch), minerals, and vitamins B12 and D3. These various nutrients may help to promote bone health and heart health and may reduce inflammation.

If you’re new to eating tiny canned fish, start off with boneless, skinless sardine filets. Packed in olive oil (more O3s, by the way) or water, mash them up on toast, roll them up in a wrap, or throw them on top of a salad.

Preparation tips: Add them to pasta dishes, make sardine-based spreads, or top crackers with sardines and avocado.

10. Shrimp

High in protein, canned shrimp are rich in selenium and other essential nutrients, which may help to support cell health and immune function.  

Preparation tips: Add them to rice dishes, make shrimp salads and stir-fries, or enjoy shrimp cocktail as a classic appetizer. Oh, you so fancy!

11. Trout

Canned trout contains omega-3 fatty acids, protein, and essential nutrients like vitamin B12, which support brain and heart health.

Preparation tips: Add canned trout to salads and sandwiches, grill or bake it with herbs, or turn it into trout pâté, which would be the perfect addition to a homemade charcuterie spread.

12. Tuna

Tuna is a good source of iodine, lean protein, O3s, selenium, and vitamins B12 and D. These may all help to support heart health and may also help reduce inflammation.

However, since tuna is a bigger fish, you’ll want to be careful with your sourcing and how frequently you consume it as tuna is higher in mercury.

Preparation tips: Enjoy it in a tuna fish sandwich or in a tuna melt. For something lighter, whip it up in a homemade tuna fish pasta dish or in a tuna fish salad. You can also use it as a topping for rice bowls. Lunch, anyone? You can also check out this fun variety of tuna selections.

Using canned fish in recipes

Sabat shares a good tip when using canned fish for all of those canned fish benefits. “When using canned fish in recipes, make sure to drain the liquid before incorporating it into your dishes,” she says. “Also, be mindful of the sodium content in canned fish. If you are watching your sodium intake, you can rinse the fish before using it to help reduce the salt content.”

The bottom line on anchovies and other canned fish

If you find yourself asking one of life’s existential questions like, “Are canned fish healthy and are there canned fish benefits,” you’re in luck. It turns out canned fish is, indeed, healthy. 

Obviously, every fish is different with its specific nutrient profile and how you decide to prepare it, but if you’re looking to skip the pricey fresh seafood counter, opt for a few cans of canned or tinned fish the next time you’re grocery shopping. Bon appetit!