For canned fish with very low mercury, your best choices are sardines, mackerel, anchovies, and salmon (especially pink or canned), as these are smaller fish lower on the food chain, meaning less mercury accumulates in them, making them safe for frequent consumption, even for pregnant women, by providing omega-3s. While canned tuna (especially light/skipjack) is also a good option, sardines and salmon are often even lower.
The 13 Healthiest Tinned Fish, Packed With Protein and Omega-3s
Is canned tuna safe to eat regularly? Yes. It is safe for everyone (including pregnant women) to consume canned tuna as part of their fish intake. Canned tuna generally has lower levels of mercury than tuna fillets because smaller tuna species are used and the tuna are generally younger when caught.
According to Basbaum, most common types of tinned fish tend to contain low levels of mercury, making them safe to eat regularly. “However, when it comes to tuna and mackerel, some species do contain high levels of mercury and are best to avoid,” Basbaum says, specifically noting bigeye tuna and king mackerel.
3 Fish that are likely to contain the lowest levels of mercury include: farmed salmon, skipjack tuna, tarakihi, blue cod, hoki, john dory, monkfish, warehou, whitebait and flat fish (e.g. flounder), as well as mussels and pacific oysters.
Many fish have low mercury levels
Summary
However, nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system.
Protein
Surströmming is a traditional dish from northern Sweden that arose during the 16th century when Sweden had a salt shortage. Today, the fish has become infamous due to its stinky smell, yet enthusiasts praise surströmming for its great taste.
Tuna, salmon, sardines, mackerel, mussels, oysters: The healthiest types of tinned fish.
Sirena tuna is considered good because of its premium quality, using pole-and-line caught yellowfin tuna, which results in a richer flavor, firm chunky texture, and lower mercury levels compared to other brands. Consumers praise its superior taste, often packed in quality oils or springwater, making it versatile for salads, sandwiches, and meals, despite being a pricier option.
You would have to eat around 25 tins (at 95g a tin) of it a week before you hit the maximum tolerable intake of mercury. For pregnant people (or people trying to get pregnant), the limit would be around 12 tins (at 95g a tin) a week. It is unlikely many consumers will reach these limits.
Canned pre-cooked pasta
Pre-cooked pasta in sauce is one of the unhealthiest canned foods. While they might be tasty meals, the reason they have that addictive flavour is due to high levels of sugar and salt. For example, a can of Heinz Alphaghetti contains 1,490 mg of sodium and 18 g of sugar.
Tinned Mackerel
Packed with omega-3 fatty acids, protein, and essential vitamins, it's a great choice for heart health, brain function, and overall well-being.
If you're concerned about limiting the amount of mercury you consume, and if you've eaten no other fish during the week, Consumer Reports says up to 12 ounces a week of Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, and StarKist Chunk Light tunas are the safer choices among the products ...
1. Almonds. There you have it — the humble almond can be considered the most nutrient-dense food on the planet. Used to the spotlight by now, almonds have been at the center of multiple studies on heart health and diabetes-related benefits.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
Tinned potatoes are a source of vitamins B6, C and fibre. They also contain some copper, potassium, manganese, phosphorous, vitamins B3 and B5.
Once inorganic mercury enters the body and gets into the bloodstream, it moves to many different tissues. Inorganic mercury leaves your body in the urine or feces over a period of several weeks or months.
Choose fish and shellfish that are lower in mercury such as salmon, trout, tilapia, cod, sole, sardines, shrimp, oysters, and other shellfish. For the most health benefits, choose fatty fish such as salmon, trout, herring, chub mackerel, and sardines. o These fish have healthy omega-3 fatty acids.
Most-contaminated fish species
Sharks, such as the mako shark, have very high levels of mercury. A study on New Jersey coastal fish indicated that one third of the sampled fish had levels of mercury above 0.5 parts per million, a level that could pose a human health concern for consumers who regularly eat this fish.
John Dori, both Asian, quite similar in taste. However, John Dori is a bit more flaky. Barramundi is a bit more firmer, both moist, both slightly sweet. Can't go wrong with either one.
The healthiest fish in Australia are oily fish rich in omega-3s and low in mercury, like salmon, sardines, mackerel, herring, and canned salmon/sardines, alongside white fish such as barramundi, snapper, and flathead, which offer protein and nutrients; prioritize grilling, baking, or steaming for healthy preparation.