11 Canned Fish Rich in Protein and Heart-Healthy Omega-3s

Canned fish is one of the most practical ways to get high-quality protein and the long-chain omega-3s (EPA and DHA) linked to heart and brain health. Below are 11 reliable options you’ll find in most grocery stores. For the best nutrition, look for fish packed in water or olive oil, and choose low-sodium varieties when possible.

Salmon (Pink or Sockeye)

Canned salmon is a classic for a reason. It delivers robust protein and a generous dose of omega-3s, with sockeye typically higher than pink. Bones in “traditional” cans add calcium; mash them into salad for a soft texture. Great for salmon cakes, salads, or stirred into warm grains with lemon and herbs.

Sardines (Pilchards)

Small, oily, and nutrient-dense, sardines are among the richest sources of omega-3s per bite. They’re also naturally high in protein and come with edible bones for extra calcium. Try them on whole-grain toast with mustard and capers, or flaked into tomatoey pastas.

Atlantic Mackerel

Usually milder and lower in mercury than many tunas, Atlantic mackerel offers a meaty texture, plenty of protein, and abundant omega-3s. It’s excellent flaked into lemony bean salads, mixed with yogurt and dill, or tucked into nori with rice and cucumbers.

Chub Mackerel (Pacific)

Chub mackerel is a budget-friendly, richly flavored option loaded with omega-3s. If the flavor feels strong, balance it with acid and crunch: think quick pickled onions, citrus, and chopped herbs. Works well in fish cakes or hearty grain bowls.

Jack Mackerel

Another shelf-stable staple, jack mackerel is similar nutritionally to other mackerels—high in protein and omega-3s—with a firmer bite. Break it up with olives, parsley, lemon zest, and a drizzle of olive oil for a quick Mediterranean-style salad.

Skipjack Tuna (“Light” Tuna)

Skipjack delivers solid protein and a moderate amount of omega-3s, generally with lower mercury than albacore. It’s versatile and neutral enough for everyday meals. Upgrade the usual tuna salad with olive oil, lemon, celery, and pepperoncini instead of heavy mayo.

Albacore Tuna (“White” Tuna)

Albacore typically has a bit more omega-3 than light tuna, with the clean, firm flakes many people like. Because albacore can carry more mercury, vary your choices during the week. It’s great in niçoise-style salads, tuna-and-bean mash-ups, and warm sandwiches.

Yellowfin Tuna

Yellowfin is meaty and high in protein, with some omega-3s—less than salmon or sardines, but still contributory. Choose brands that list sustainable sourcing. Use it in rice bowls with avocado, cucumbers, scallions, and a soy-sesame dressing.

Anchovies

Anchovies pack a concentrated hit of omega-3s and umami. Even a small amount enriches sauces and dressings. Dissolve fillets into olive oil with garlic and chili for a quick pasta, or whisk into vinaigrettes for salads and roasted vegetables.

Herring (Kippers)

Kippered or smoked herring is characteristically rich and oily, offering both protein and omega-3s. It shines with sharp accompaniments: grainy mustard, pickles, rye crispbread, or a smear of yogurt with dill and lemon.

Sprats

Tiny and tender, sprats are similar to sardines and often smoked. They’re deeply flavorful and dense in omega-3s and protein. Try them on buttered toast with sliced radishes and chives, or fold into warm potatoes with parsley and vinegar.

How to Choose and Use

• Read the label: Water or olive oil packing keeps ingredients simple. Look for lower-sodium options.
• Rotate varieties: Mixing salmon, sardines, mackerels, and tunas balances flavor and minimizes mercury exposure.
• Add acidity and crunch: Lemon, vinegar, pickles, crisp veggies, and fresh herbs brighten oily fish.
• Make it a meal: Toss with beans and greens, pile on toast, stir into pasta and grains, or form into patties.

Stock a few of these cans and you have an instant foundation for heart-healthy, protein-rich meals any day of the week.

---