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Canned fish is an excellent source of protein as well as omega-3 fatty acids and a variety of vitamins and minerals. If you are looking for a healthy, high-protein low-carbohydrate source of nutrition, canned fish is a great option.

Healthy Fats

Canned fish products like tuna are a great source of omega-3 fatty acids. These long-chain fatty acids are essential for heart health and proper brain function as well as optimal growth and development. Pink salmon and canned mackerel are the types of canned fish which offer the highest levels of omega-3 fatty acids, followed by canned tuna and sardines. Refer to the calorie counter for each type of canned fish to determine its omega-3 fat content.

Canned in Oil vs. Water

When shopping for canned fish, you may notice that some varieties are canned in oil while others are canned in water. Canned fish in oil is higher in calories than canned fish in water, but it is also richer in certain vitamins and minerals. For example, light tuna in oil contains 64mg of Vitamin K versus less than 1mg in light tuna in water. Canned fish in oil also offers higher levels of minerals such as phosphorus and sodium.
In addition to being low in calorie and a good source of omega-3 fats, canned fish provides a number of significant health benefits. Refer to the calorie calculator for each item to determine its protein, carbohydrate and fat content along with its vitamin and mineral content.

Reduced Risk for Disease

Not only is canned fish low in carbs and rich in protein, but it is also loaded with nutrients that may help reduce your risk for certain diseases. For example, eating fish has been linked to reduced risk for stroke, heart disease, cognitive decline, and even certain types of cancer. Eating too much fried fish, on the other hand, can increase your risk for heart problems and other disease.

High in Protein

Perhaps the most significant nutritional fact for canned fish is that it is low in calories and high in protein. Canned salmon contains 18 grams of protein per serving while canned sardines offer 21 grams and canned anchovies 24 grams. Canned tuna, one of the most popular types of canned fish, offers a whopping 22 grams of protein per serving and an excellent protein-to-fat ratio of 21:1. Refer to the calorie calculator for canned fish to determine the protein content.