Canned tuna and salmon are nutritious and convenient options for getting protein and omega-3 fatty acids into your diet. However, there are also some concerns related to mercury and BPA exposure from eating canned seafood. This article reviews the pros and cons of canned tuna and salmon to help you determine if they’re good options for you.
The nutritional benefits of canned tuna and salmon
Here are some of the key nutrients provided by canned tuna and salmon:
- High-quality protein: Tuna and salmon are excellent sources of protein, containing all the essential amino acids your body needs.
- Omega-3 fatty acids: Canned tuna and salmon provide omega-3s EPA and DHA, which have anti-inflammatory effects and promote heart and brain health.
- Vitamin D: Canned tuna and salmon contain vitamin D, which supports immune function, bone health and mood.
- Vitamin B12: Tuna and salmon are high in vitamin B12, important for red blood cell formation and neurological function.
- Selenium: Canned tuna and salmon provide selenium, a mineral that acts as an antioxidant and supports thyroid hormone metabolism.
Along with these nutrients, canned tuna and salmon are also sources of niacin, vitamin K, calcium and phosphorus.
Tuna and salmon provide high-quality, affordable protein
One of the biggest benefits of canned tuna and salmon is that they provide high-quality protein that contains all the essential amino acids. Getting enough protein in your diet is important for:
- Building and repairing muscle tissue
- Supporting weight management
- Keeping you feeling fuller for longer between meals
- Maintaining strong bones as you age
- Boosting immunity
Protein from animal sources like tuna and salmon tends to be of higher quality than plant proteins because it contains the full range of essential amino acids. Just one 3-ounce (85 gram) serving of canned tuna or salmon provides around 20–25 grams of protein.
Canned seafood is also typically cheaper than fresh fish and provides an affordable way to get high-quality protein into your diet. The price of canned tuna ranges from $0.50–$3 per 5-ounce (142 gram) can, while canned salmon costs $2–$5 per 7.5-ounce (213 gram) can.
Omega-3s in canned tuna and salmon promote heart health
Another key benefit of canned tuna and salmon is that they are among the richest food sources of omega-3 fatty acids.
Omega-3s are a type of polyunsaturated fat with anti-inflammatory effects. They’re linked to many health benefits, especially for heart health and brain function.
EPA and DHA are the two main omega-3s found in seafood. Just one serving of canned tuna or salmon can provide:
- Tuna: 300–700 mg of EPA/DHA
- Salmon: 1000–2000 mg of EPA/DHA
Getting at least 250–500 mg of EPA/DHA per day is recommended for optimal health. Omega-3s from seafood have been linked to benefits like:
- Lower triglycerides and blood pressure
- Reduced inflammation
- Decreased risk of heart disease and stroke
- Improved brain function in adults
- Better neurological development in infants
Compared to fresh fish, canned tuna and salmon retain much of their omega-3 content. Canned salmon has around the same amount or slightly less omega-3s than fresh salmon, while canned light tuna has around 80% as much omega-3s as fresh tuna.
Canned tuna and salmon are convenient protein and omega-3 sources
One of the biggest advantages of canned seafood is convenience. Canned tuna and salmon provide a shelf-stable, ready-to-eat source of protein and omega-3s that you can easily take on-the-go or keep stocked in your pantry.
Here are some of the ways that canned tuna and salmon add convenience:
- Long shelf life: Properly stored, unopened canned tuna and salmon keep for 2–5 years.
- No refrigeration: Canned fish doesn’t require refrigeration until opened.
- Quick preparation: Canned seafood can be eaten straight from the can or combined with veggies or crackers for an instant meal or snack.
- Portability: The small size of canned fish makes it easy to throw in your bag to bring to work, school, or the outdoors.
Compare this to fresh fish, which requires proper storage and has a shelf life of only a few days. The convenience factor of canned seafood makes it easier to incorporate this nutritious protein source into your regular diet.
Potential downsides of canned tuna and salmon
While canned tuna and salmon provide important nutrients, there are also some potential downsides to consider.
Mercury levels in tuna
One concern with canned tuna is its methylmercury content. Mercury is a heavy metal that is toxic to the brain and nervous system when consumed in high amounts.
Since tuna are larger, predatory fish, they accumulate higher mercury levels through the food chain. Mercury buildup leads to higher concentrations in larger tuna varieties.
Based on their typically lower mercury content, the FDA recommends choosing these tuna varieties:
- Canned light tuna: fresh, frozen, or canned in water
- Skipjack tuna: commonly used in canned light tuna
And limiting intake of albacore (or white) tuna, which has 3 times the mercury content of light tuna on average.
To avoid excessive mercury exposure, the FDA recommends eating no more than:
- 8–12 ounces (227–340 grams) of low-mercury fish per week
- 6 ounces (170 grams) or less of albacore tuna per week
Pregnant women, nursing mothers and young children should consume no more than 6 ounces (170 grams) of albacore tuna per week due to greater sensitivity to mercury’s effects on brain development.
BPA in can linings
Another concern with canned seafood is the potential for BPA exposure. BPA, or bisphenol A, is a chemical used in plastic products and food can linings.
Small amounts of BPA from can linings can migrate into the food. While BPA exposure from canned food is low, research shows that higher levels may influence hormones, fertility, neurological development, and risk for certain diseases.
To minimize BPA exposure, some tips include:
- Choose BPA-free canned options, denoted by a “BPA-free” label.
- Rinse canned fish with water before eating.
- Limit consumption of canned foods during pregnancy.
However, it’s unlikely that occasional use of canned tuna or salmon significantly impacts BPA levels for most people.
How much canned tuna or salmon should you eat?
Current dietary recommendations for weekly canned tuna and salmon intake include:
- 8–12 ounces (227–340 grams) of canned light tuna
- 6 ounces (170 grams) or less of canned albacore tuna
- 12–24 ounces (340–680 grams) of canned salmon
These amounts maximize the nutritional benefits of canned seafood while minimizing potential mercury and BPA exposure.
Consuming a variety of seafood, both canned and fresh, is recommended to reap the most benefits.
Nutrition comparison of canned tuna vs. salmon
Here is a nutrition comparison of a typical 3-ounce (85 gram) serving of canned light tuna versus canned salmon:
| Nutrient | Canned light tuna | Canned salmon |
|---|---|---|
| Calories | 93 | 137 |
| Protein | 21g | 19g |
| Total fat | 1g | 7g |
| Omega-3s | 300–700mg | 1000–2000mg |
| Vitamin D | 268IU (7% DV) | 541IU (14% DV) |
| Selenium | 41mcg (60% DV) | 25mcg (36% DV) |
| Niacin | 10mg (63% DV) | 7mg (44% DV) |
| Vitamin B12 | 2.5mcg (104% DV) | 5.1mcg (213% DV) |
As you can see, both provide important nutrients. Salmon is higher in healthy fats and vitamin D, while tuna provides more selenium and B vitamins.
Tips for buying and storing canned tuna and salmon
Here are some tips for choosing and storing canned seafood:
- Check expiration or “best by” dates and choose cans with the latest dates.
- Avoid cans with dents, bulges, cracks, or damage.
- Store unopened cans in a cool, dry place. Pantry storage is fine.
- Refrigerate leftover canned fish within 2 days of opening and use within 3–4 days.
- Rinse the can with water before opening to reduce sodium consumption.
- Look for “dolphin-safe” or sustainably caught canned tuna.
- Select salmon canned with the bones, which are soft and safe to eat.
Healthy ways to eat canned tuna and salmon
Here are some simple, nutritious ways to incorporate canned seafood into your diet:
Tuna
- Tuna salad sandwiches or wraps
- Tuna melts
- Tuna pasta salad
- Tuna casseroles or bakes
- Tuna and cracker snacks
- Tuna tacos
Salmon
- Salmon salad sandwiches, wraps, or lettuce cups
- Salmon cakes or croquettes
- Salmon and rice bowls
- Salmon omelets or frittatas
- Salmon pasta
- Salmon salad noodle bowls
Try pairing canned seafood with veggies, whole grains, healthy fats like olive oil and avocado, fresh herbs, citrus juice, and spices to round out a meal or snack.
Should you choose canned or fresh fish?
Both canned and fresh fish can have a place in a healthy diet. Here are some factors to consider when choosing between canned or fresh:
Benefits of canned
- Longer shelf life
- Lower cost
- Convenient and portable
- Contains bones and liquid, adding calcium and flavor
Benefits of fresh
- Superior taste and texture
- Lower sodium options
- Can tailor portions to your needs
- No BPA lining concerns
In general, canned varieties are a budget-friendly option that add convenience. Fresh fish has a better flavor but requires proper storage and preparation.
Including both in your diet can maximize the nutritional benefits of seafood.
The bottom line
Canned tuna and salmon are nutritious, affordable, and convenient canned fish options. They provide high-quality protein, anti-inflammatory omega-3s, and important micronutrients.
However, there are also some potential downsides to consider, such as traces of mercury and BPA from the can linings. Following the recommended intake limits can help minimize risks.
Overall, canned tuna and salmon can be healthy choices as part of a balanced diet. Pair them with veggie sides and healthy fats to make nutritious meals and snacks.