1 serving (135 grams) contains 211 calories, 31.3 grams of protein, 8.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
210.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 10% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 106.7 mg | 35% | |
| Sodium | 511.6 mg | 22% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 31.3 g | 62% | |
| Vitamin D | 394.2 mcg | 1971% | |
| Calcium | 325.4 mg | 25% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 261.9 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Canned fish
Canned fish, such as tuna, salmon, mackerel, or sardines, is fish preserved through canning, a process that originated in the early 19th century to extend food shelf life. A staple in many cuisines worldwide, including Mediterranean, Asian, and American cooking, canned fish serves as a convenient protein source. Nutritionally, it is rich in protein, omega-3 fatty acids, and several essential micronutrients like vitamin D, calcium (if canned with bones), and selenium. Due to its preservation method, canned fish becomes accessible and versatile, maintaining much of the nutritional value of fresh fish while offering the advantage of convenience and longer storage capabilities.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which help reduce inflammation and improve cholesterol profiles.
- Promotes strong bones with calcium content present in varieties canned with bones, along with vitamin D to enhance calcium absorption.
- Boosts immune function with selenium, an essential antioxidant mineral that protects against oxidative stress.
Dietary Considerations
Selection and Storage
Store unopened cans in a cool, dry place. Once opened, transfer contents to an airtight container and refrigerate; consume within 1-2 days.
Common Questions About Canned fish Nutrition
Is canned fish high in protein?
Canned fish is an excellent source of protein. For example, a typical 3-ounce (85g) serving of canned tuna contains around 20-25 grams of protein, making it an ideal choice for muscle repair and maintenance. It's also low in fat, depending on the type of fish and packaging (e.g., water-packed vs. oil-packed).
Can I eat canned fish on a keto diet?
Yes, canned fish is highly suitable for a keto diet, as it is low in carbohydrates and rich in healthy fats (depending on the type of fish). For example, canned salmon or mackerel packed in oil provides both high-quality protein and omega-3 fatty acids, essential for overall health.
What are the health benefits or concerns of eating canned fish?
Canned fish provides key nutrients like protein, omega-3 fatty acids, vitamin D, and B vitamins. However, some canned fish can be high in sodium, so choosing low-sodium options is recommended. Additionally, certain species like tuna can contain mercury, so it's advisable to consume these types in moderation, especially for pregnant women and children.
How much canned fish should I eat per serving?
A standard serving size of canned fish is 3-4 ounces (85-113g), about half of a standard can. For optimal health benefits, adults are recommended to eat 2-3 servings of fish per week, ensuring varied types to minimize potential exposure to contaminants.
How does canned fish compare to fresh fish in terms of nutrition?
Canned fish is comparable to fresh fish in many nutrients, including protein and omega-3 fatty acids. However, some water-soluble nutrients, like vitamin B6, may be slightly lower in canned fish due to the canning process. Canned fish offers convenience and a longer shelf life, while fresh fish often has a fresher taste and is generally lower in sodium.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Canned fish DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
