Does Canned Fish Have The Same Nutritional Value as Fresh Fish? We are excited to report that the short answer is YES! Fresh and canned fish have roughly the same nutritional value, according to the United States Department of Agriculture's National Nutrient Database.
Now that's for salmon. Sardines contain significantly less mercury than salmon, so even if you had two standard-sized cans of sardines (~3 ounces / ~84 grams drained), that's still only ~6 ounces of a safer fish in terms of heavy metals. In fact, you could have 4–5 cans of sardines and still be safe!
A. Canned salmon, tuna, sardines, kippered herring, and other types of fish are pretty much on a par with fresh fish. They give you as much heart-healthy omega-3 fatty acids as fresh fish, and sometimes more. These essential oils help prevent potentially deadly heart rhythms.
While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D. Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.
From a nutrition standpoint, water-packed tuna provides you with pure protein and a more subtle tuna flavor. Oil-packed tuna, on the other hand, has a softer texture and stronger tuna flavor. Both water-packed and oil-packed are excellent sources of protein and can be found from sustainable, non-GMO brands.
Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
Both fresh and canned sardines have health benefits, including helping to fight inflammation and supporting the health of your heart, bones, and immune system. There are many ways to eat sardines, making them a creative and nutrient-dense ingredient to add to your kitchen.
Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price.
Sardines are high in protein, rich in omega-3 fatty acids (associated with heart health benefits), and filled with certain important vitamins (especially D and B12) and minerals (such as calcium). However, sardines packed in oil are high in sodium and cholesterol, so daily consumption of them is not advisable.
The tests showed that, based on recommended serving sizes, sardines and salmon contained much higher amounts of omega-3 fatty acids than tuna. Sardines provided about 1,600 mg to 1,800 mg of DHA and EPA per 85 gram serving, while salmon provided 400 mg to 700 mg per 56 gram serving.
Eating a lot of canned tuna, along with other foods high in sodium like canned soups, baked goods, and other processed foods and restaurant meals, raises your risk of high blood pressure, kidney disease, diabetes, and sleep apnea.
Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.
Canned salmon is a nutritious choice
Canned salmon is rich in protein, vitamin D, calcium (from the bones) and omega-3 fats. Omega-3 fats are heart healthy fats and also promote healthy brain development in babies. Canada's Food Guide recommends we eat a protein food at every meal, like fish and salmon.
Potential Health Benefits of Canned Sardines
The omega-3 fatty acids found in fish work to protect the cardiovascular system. Omega-3s stabilize heart rhythms, decrease triglycerides (fat in your blood), and keep arteries free from blockages. They are highest in oily fish like salmon, mackerel, and sardines.
Canned sardines contain a lot of sodium. One can has about 282 milligrams of sodium, which is roughly 12% of the daily recommended value. If you have high blood pressure, you should restrict sodium because it attracts water and adds to the volume of blood in the body.
They're highly nutritious, especially when eaten whole. They contain almost every nutrient your body needs. A 3.5-ounce (100-gram) serving of drained sardines provides more than 370% of the DV for vitamin B12, 24% for vitamin D, and 96% for selenium ( 16 ).
Skipjack and canned light tuna, which are relatively low in mercury, can be eaten as part of a healthy diet. However, albacore, yellowfin and bigeye tuna are high in mercury and should be limited or avoided.
Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway.
Overall, larger and longer-lived fish tend to contain the most mercury ( 4 ). These include shark, swordfish, fresh tuna, marlin, king mackerel, tilefish from the Gulf of Mexico, and northern pike ( 5 ). Larger fish tend to eat many smaller fish, which contain small amounts of mercury.
Red salmon have greater amounts of calories, more of the fatty acids and oils that people value, and a higher amount of protein than pink salmon.
Coho Salmon
Coho is smaller and eats less than other salmon, resulting in their having fewer polychlorinated biphenyls (PCBs). According to the Environmental Protection Agency (EPA), PCBs are manmade chemicals that can cause health effects, such as cancer or immune system issues.
Canned tuna and salmon
It is generally safe for everyone, including pregnant women, to consume two to three serves of tuna or salmon a week, canned or fresh. Canned tuna usually has lower mercury levels than other tuna because tuna used for canning are smaller species that are caught when less than one year old.