Canned seafood is a great option for cheap, quick meals. However, not all canned seafood is created equal! Some are higher in sodium and have fewer nutrients than others.
Check out this list of the 10 healthiest canned seafood you can buy to make sure you’re getting the most bang for your buck!
Mackerel is an extremely healthy fish to eat. It is high in protein, omega-3 fatty acids, and has a low-calorie count. Mackerel also don’t contain mercury as some other seafood products do. Since it’s so healthy, it can often be found canned at your local grocery store.
Canned mackerel contains around 120 calories and a whopping 17 grams of protein. The fat content is also very low, only containing around 1 gram of saturated fats.
You can make amazing quick recipes with canned mackerel. Try combining it with a little pasta or couscous for a nutrient-dense meal.
While salmon is typically associated with being high in cholesterol, it’s actually very good for you! Canned salmon contains less than 100 calories per can (in water), making it an extremely lean source of omega-3 fatty acids. It doesn’t contain mercury either, unlike some other seafood products do.
McCormick canned wild Alaskan pink salmon does have quite the sodium count though, coming in at 480mg per serving size (100g). One serving size is pretty large though so don’t eat too much otherwise you might end up consuming over half your daily recommended amount.
Try this amazing canned salmon recipe for some extra flavor. Just combine it with a little low-fat mayonnaise and lemon pepper for a quick and tasty salmon sandwich.
Canned salmon is also great baked with olive oil or spread over top of whole-grain pasta with some tomato sauce and basil for a tasty lunch or dinner recipe.
Canned tuna is another extremely healthy product. This fish is even leaner than salmon, coming in at only 8g of fat per serving size (80g). It is also extremely high in protein, containing around 21 grams in every can.
Fish oils are also important to consume daily and include omega-3 fatty acids which help treat several conditions such as arthritis and heart disease. Canned tuna contains up to 100mg of DHA and EPA – two major fish oils that help reduce triglyceride levels in your blood.
Just be cautious when buying canned tuna because some contain higher levels of mercury than others. Choose a brand that lists canned light tuna instead of albacore in the ingredients to limit the amount of mercury you consume.
Safflower is also a great substitute for oil because it contains 14g fat, 7g protein, and only 1g cholesterol per one tablespoon serving (25 calories).
You can make a boatload of quick lunches from canned tuna. You can make a super quick tuna sandwich with the help of some low-fat mayonnaise or even add it to a salad for more bulk.
You can also try mixing it with a little bit of mayo and vegetable oil before spreading it over whole-grain crackers for a healthy appetizer.
Sardines are small fish that can be found in cans at your local grocery store. They are very cheap, high in protein, calcium, and vitamin D. They’re even healthier if you buy sardines packed in oil.
The best quality canned sardines come from Norway or Portugal (the Portuguese ones are usually boar-less). You might also find them packed in water instead of oil but they’re not necessarily higher in nutrients.
A serving size is around 153 calories and about 22 grams of protein. Since one serving size is typically 2-3 sardines, it’s not too many calories. If you can get your hands on some of the Portuguese ones, they are really delicious and pretty high in calcium.
You can try this super quick and delicious recipe from canned sardines. Mix it with some lemon juice and black pepper, then lightly bake them for a crisp outer.
Clams are one of the most nutritionally beneficial seafood products because they’re super low in calories but high in protein and minerals.
Clams are ecologically sustainable, carry a low toxicity risk, and are rich in iron, phosphorus, and other minerals. A two-ounce serving of canned clams has 30 calories but also provides an impressive four grams of protein. Add it to your next pasta dish for a nutrient boost!
Canned clams are found in the seafood or canned fish aisle, and are usually sold in 6-ounce cans. A teaspoon of clam juice contains only 15 calories, yet still provides nearly one gram of protein.
Clams can be cooked in a variety of ways, but most commonly they’re steamed with other ingredients such as garlic, wine, vegetables, and spices. The flavor is mild and pairs well with many different types of food.
As an added benefit to your health, some studies show that the omega-3 fatty acids found in clams may help reduce inflammation and lower cholesterol levels.
Canned oysters are another great seafood product to incorporate into your diet. They contain the same amount of protein as canned tuna, and have less than half the calories!
Even better, they don’t have any cholesterol or saturated fats either. However, since they’re raw you will need to be careful how long you store them so that they don’t cause any digestive distress.
Try these amazing oyster fried rice cups recipes. Just combine together some brown rice with soy sauce and lite coconut milk then top it off with some fresh veggies and a few spoons of canned oysters! Yum!
Canned shrimp is an affordable and healthy seafood option that doesn’t require much preparation time. It is high in protein and contains the same amount of omega-3s as salmon. It’s also ideal for use in salads, casseroles, omelets, and sandwiches.
Canned shrimp contains about 30 calories per 3 ounces and less than 1 gram of fat. A small amount of sodium is also added to canned shrimp, but no other preservatives or additives are necessary.
You can make quite a few recipes from canned shrimp. Just mix it with pasta, curry powder, and some vegetables, give it a nice whisk and you have yourself a scrumptious meal.
Canned cod is another great low-fat, high-protein seafood product you can find at your grocery store. The serving size of canned cod (41g) has only 90 calories. It’s also a good source of vitamin B12, calcium, and selenium.
Cod is best purchased in the spring when it’s fattest and freshly caught. However, they are available year-round so you can purchase anytime you want.
Canned cod goes well with a variety of foods. You can eat it with a baked potato, egg dishes, and whole wheat bread. It also goes well with salads and cauliflower mash.
9. Canned Octopus
Octopus tastes good with a bold, odd flavor. They are not your usual seafood, but they are nutritious compared to most fish and shellfish.
An Octopus is a cephalopod of the order Octopoda that inhabits many regions of the ocean, especially coral reefs. It has two eyes and eight arms and can change color to blend in with its surroundings like a chameleon!
A canned octopus will contain all-natural ingredients including tomatoes and salt – no preservatives or artificial ingredients!
It’s low in cholesterol – less than 15 mg per serving; however, it does have moderate to high amounts of sodium. The canned octopus also contains high levels of magnesium (156mg per serving) and potassium (197mg per serving).
Octopus contains very little fat. The canned octopus is extremely healthy food to add to your diet because it has very few calories – 94 calories and 0 cholesterol in only 3 ounces! Most people consume octopus along with their favorite salad or vegetables, pasta, pizza, and rice dishes.
It can be served boiled, grilled, sauteed, fried, or baked. Most recipes call for a dry white wine as an ingredient; however, any type of seafood goes great with octopus including fish fillets or snapper paired with roasted potatoes and green beans. Canned Octopus can also be added to soup broths for additional flavor.
Canned scallops are extremely delicious but low in calories! The serving size of these bad boys contains 80 calories with 3 grams of fat and 10 grams of protein.
You can use them as an alternative to turkey bacon or chicken breast in your sandwiches since they add a little extra flavor without ruining your daily calorie quota.
The canned ones go great with tomato sauce, pesto, or even pasta as a topping but make sure you choose the kind without excess oil to keep it healthy.
What Kind Of Canned Seafood Should I Choose?
Canned seafood contains many essential minerals that are good for our bodies and health. These canned seafood are a great source of protein, calcium, potassium, phosphorous, and magnesium which help to increase muscle strength.
Canned tuna is the most common canned food product bought in supermarkets all over the world. The oil present in tuna aids digestion. Tuna can be eaten as sandwiches or salads with vegetables and mustards as toppings to enhance its flavor.
Salmon provides us with high-quality protein which helps build muscles and bones in our body (just make sure that this particular salmon has been farmed ). On the other hand, white fish like cod, sardines have lower levels of fats but still retain important amounts of proteins.
What Is The Safest Canned Fish To Eat?
It is important to be aware of the safety level of canned seafood. Knowledge about which types of fish are safe and which are not can help you avoid being sick or getting mercury poisoning.
As a rule, canned tuna that is labeled “light” as well as salmon, herring, and sardines are safe to eat a few times per week. Those who want to consume albacore tuna should only eat it once every month because it will contain mercury levels.
Whatever canned seafood you pick, make sure it comes from a reputable company that offers sustainable options for fishing.
How Many Cans Of Sardines Can I Eat In A Week?
People are advised to eat only two servings of fatty fish per week, not fried. Sardines provide a third of the average person’s calcium intake in just one serving since they’re eaten with bones included.
They’re one of the most nutritious fishes around. A serving of sardines contains vitamins B12 and D, calcium, iron, and other nutrients that promote eye health, heart health as well as keep your bones strong.
Sardines also contain high amounts of omega 3 fatty acids, which increase body metabolism and improve digestion in addition to boosting brain function.
One can of sardines is approximately 0.28 oz or about 8 grams; however, a more accurate measurement is 1/3 cup which equals eight large sardine cans weighing 250 g (8 oz). Sardines are fish with low mercury levels which are safe for pregnant women to eat in moderation.
Related: 7 Best & Healthy Fish To Eat For Weight Loss
Can You Get Food Poisoning From Canned Fish?
Food poisoning is also caused by eating food that looks and smells normal but has been contaminated with bacteria. There are three different ways you can get sick from food poisoning: you might eat the food, touch it with your hands, or breathe in the bacteria.
The dangers of canned fish are often overestimated. Ammonia gas is used to kill off any organic matter in the cans, such as bacteria and viruses before they’re sealed shut. If there’s a problem in the processing plant that does not prevent the release of ammonia gas then contamination and spoilage can occur.
Is Canned Shrimp Healthy?
Yes, canned shrimp is considered by many to be a healthy food option. Despite the fact that canned shrimp can contain a large amount of sodium, it is still an excellent food choice if you are watching your salt intake.
Canned shrimp provides protein and is low in fat. In addition, canned shrimp is a convenience food that can be enjoyed at any time and doesn’t require much preparation. Mangoes and tomatoes are healthy accompaniments to canned seafood and make it tastier as well.