Compare canned fish

Research · Canned fish

What our research found about canned fish

Canned fish is one of the few shelf-stable sources of omega-3 fats, and the label differences are about species, packing liquid and salt. The FDA’s advice about eating fish groups canned light (skipjack) tuna among the “best choices,” with albacore and yellowfin among the “good choices,” so species matters for how often you eat it. Sardines, salmon, anchovies and Atlantic mackerel are on the FDA’s lowest-mercury list. The ingredient check here does not test mercury or other contaminants.

Packing liquid changes the label: water, olive oil, or other oils (sometimes soybean) change calories and the flavor. Salt varies, and no-salt-added versions exist. For sustainability, look for a named fishery or certification such as MSC, and check the Monterey Bay Aquarium’s Seafood Watch ratings for the species and catch method.

Products

374 brands

Full labels recorded

2978% of the shelf

Maker says organic

0maker’s claim

List an added sweetener

2of 29 labels

List a seed oil

4of 29 labels

Typical label length

3ingredients (median)

Counts use complete, current ingredient labels only. Records without a published label stay unknown and are never counted as clean.

What to compare

• Species. Skipjack (“light”), albacore, yellowfin, sardines and salmon differ in mercury and omega-3 content.
• Packing liquid. Water, olive oil or other oils; check which oil is named.
• Sodium. Compare per serving; no-salt-added versions exist.
• Sustainability. MSC certification or Seafood Watch ratings help compare fisheries.

References

1. Advice about eating fish U.S. Food and Drug Administration
2. Omega-3 fatty acids fact sheet for consumers NIH Office of Dietary Supplements
3. Fish Harvard T.H. Chan School of Public Health
4. Seafood Watch recommendations Monterey Bay Aquarium
5. MSC certified sustainable seafood Marine Stewardship Council