Fish, canned
Common food
Photo: Wikipedia
Canned fish is a shelf-stable pantry hero, offering the ocean's bounty in a convenient, ready-to-eat form. Its texture ranges from flaky and tender to firm and meaty, depending on the species, with a distinct savory, umami-rich flavor. Nutritionally, it's a powerhouse of high-quality protein and healthy fats, often with zero carbs.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible convenience and deep, satisfying flavor that can elevate a simple salad or sandwich. It's a beloved staple in countless global cuisines, from Italian pasta dishes to Nigerian stews, valued for its ability to deliver rich nutrition with minimal effort.
⚠️ Watch-outs & how to enjoy it better
Some varieties, particularly in certain sauces, can be high in sodium, which is a consideration for those monitoring blood pressure. It is also a common allergen (fish), and some people may be concerned about potential contaminants like mercury in certain species. To counteract sodium, look for 'no salt added' versions and rinse the fish; to manage mercury concerns, choose smaller, more sustainable species like sardines or mackerel.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in omega-3 fatty acids (EPA & DHA) for heart and brain health
- Provides essential nutrients like vitamin D, B12, and selenium
- Extremely long shelf life reduces food waste
- No cooking required, ideal for quick meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of canning fish was pioneered by Nicolas Appert in the early 19th century as a method to supply the French army with preserved food, revolutionizing global food preservation.
Full nutrition (USDA data · scales with serving)
| Water | 69.2 g |
| Energy | 156 kcal |
| Protein | 23.2 g |
| Total lipid (fat) | 6.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 241 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 301 mg |
| Potassium, K | 194 mg |
| Sodium, Na | 379 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 37.7 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.21 mg |
| Niacin | 6.2 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 85.0 mg |
| Vitamin B-12 | 6.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 130 ug |
| Retinol | 130 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 7.3 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.29 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.38 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.40 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.28 g |
| MUFA 22:1 | 0.41 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.11 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.43 g |
| PUFA 22:5 n-3 (DPA) | 0.10 g |
| PUFA 22:6 n-3 (DHA) | 0.80 g |
| Cholesterol | 79.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Is canned fish as healthy as fresh?
Yes, it can be equally or even more nutritious in some cases. The canning process locks in nutrients like omega-3s and vitamin D. Choose varieties packed in water or olive oil for the healthiest options.
Why is the liquid in the can sometimes milky or gelatinous?
This is a natural protein called albumin that solidifies during the canning process. It's completely safe to eat and is a sign of the fish's freshness and quality.
How can I reduce the 'fishy' taste or smell?
Rinse the fish thoroughly under cold water before use. You can also soak it in milk or a mixture of water and lemon juice for 15-20 minutes, which helps neutralize the compounds that cause the strong odor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.56 kcal/g · 59% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.95 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.