Standing in the grocery store aisle, staring at rows of canned tuna, salmon, and sardines, I used to grab whatever was on sale. Big mistake! After learning about mercury levels in fish, I completely changed how I shop. Not all canned fish is created equal – some types have way more mercury than others. This one fact makes all the difference between making canned fish a healthy addition to your meals or potentially harmful to you and your family.
Check the type of fish before buying
The most important thing to know about canned fish is that different types contain vastly different levels of mercury. Canned chunk light tuna typically has much lower mercury levels than canned white or albacore tuna. This happens because chunk light usually comes from smaller skipjack tuna, while white/albacore comes from larger tuna species that have lived longer and accumulated more mercury. The difference is so significant that health experts often recommend limiting white tuna intake while considering light tuna safer for regular eating.
The FDA and EPA created a helpful system that puts fish into three categories: “Best Choices,” “Good Choices,” and “Choices to Avoid” based on their mercury content. Canned salmon, sardines, and chunk light tuna usually fall into the “Best Choices” category, which means you can safely eat them 2-3 times per week. Canned white/albacore tuna lands in the “Good Choices” group, meaning it’s best to limit it to once weekly. Who knew that simply checking the label could make such a big difference?
Don’t forget to rinse before eating
When I opened my first can of sardines, I was shocked by how salty they tasted. That’s because many canned fish products contain added salt for preservation and flavor. This high sodium content can be a problem if you’re watching your salt intake or have high blood pressure. An easy fix? Simply rinse your canned fish under cold water before eating. This simple step can wash away a significant amount of the added sodium, making your meal much healthier without sacrificing the nutritional benefits.
Rinsing is especially important for fish packed in oil or brine solutions, which tend to have the highest sodium levels. For example, a single can of tuna in brine can contain up to 300-500mg of sodium, but rinsing can reduce this by 30-40%. Water-packed varieties generally have less sodium to begin with, but a quick rinse is still beneficial. Just dump the fish into a strainer, run cold water over it for about 30 seconds, and gently break apart any chunks to ensure all surfaces get rinsed. Your heart will thank you!
Watch out for damaged cans
I once grabbed a dented can of tuna from the clearance bin thinking I’d scored a deal. Big mistake! Damaged cans can be seriously risky. Dents, especially along seams or that create sharp points, can break the hermetic seal that keeps bacteria out. Once that seal is compromised, dangerous bacteria like Clostridium botulinum (which causes botulism) can enter and grow. Even scarier, you often can’t see, smell, or taste these harmful bacteria, so you won’t know something’s wrong until you get sick.
Beyond dents, also check for rust, leaks, or bulging lids – all signs that the can’s integrity might be compromised. If the can spurts liquid or has a strange odor when opened, that’s another red flag. Always examine cans carefully before purchasing and again before opening. The “when in doubt, throw it out” rule definitely applies here. A few cents saved isn’t worth the risk of food poisoning. Safety first – always choose cans without any visible damage.
Storage matters even for unopened cans
I used to think canned fish could be stored anywhere. Wrong! Even though canned fish is shelf-stable, how you store it matters a lot. The ideal storage conditions are cool, dry places away from direct sunlight. High temperatures can accelerate spoilage and affect taste, while sunlight can cause nutrient loss over time. Your pantry or kitchen cabinet is perfect, as long as it’s not next to the stove or dishwasher where temperatures fluctuate. Most canned fish has a shelf life of 3-5 years, but quality begins to decline after about a year.
What’s often overlooked is that some canned seafood products actually require refrigeration. Always check the label – if it says “Keep Refrigerated,” it’s not truly shelf-stable. I’ve noticed this with some specialty canned fish products. For standard shelf-stable canned fish, once you’ve opened it, any leftovers must be transferred to a glass or plastic container and refrigerated. These leftovers should be used within 2-3 days. Never store leftover fish in the opened can – the metal can transfer to the food once exposed to air.
Portion size changes based on who’s eating
When my kids were small, I’d give them the same amount of tuna I’d eat myself. Then I learned about portion sizes. Kids need much smaller portions of canned fish than adults – not just because they’re smaller, but because their developing bodies are more sensitive to potential contaminants like mercury. According to experts, children ages 1-3 should have about a 1-ounce serving of fish, while kids 4-7 need about 2 ounces, and children 8-10 need about 3 ounces. Adult portions are typically 4 ounces, which is about half a standard can of tuna.
What’s rarely discussed is that pregnant women, nursing mothers, and women who might become pregnant have special considerations too. These groups should stick to fish from the “Best Choices” list and should eat 2-3 servings (8-12 ounces total) of low-mercury fish per week. This provides beneficial omega-3 fatty acids while limiting mercury exposure, which is particularly important for developing brains. Keeping track of portion sizes ensures everyone gets the nutritional benefits while minimizing risks.
Check for bones if serving to kids
The first time I gave my toddler canned salmon, I nearly had a heart attack when he started picking out tiny bones. While these bones are actually soft, edible, and packed with calcium, they can still pose a choking hazard for young children. Now I always check and remove any noticeable bones before serving canned fish to kids. This is especially important with canned salmon, which often contains small pin bones. While these bones are perfectly safe for adults to eat (they’re so soft they crush easily between your fingers), they might frighten children or cause them to reject the food.
A simple way to handle this is to empty the can into a bowl and use a fork to gently break apart the fish while looking for bones. For salmon specifically, the backbone is usually removed during canning, but small pin bones often remain. If you’re making fish cakes or mixed dishes, mashing the fish well will soften any remaining bones beyond recognition. Remember that children may need to try a new food 8-10 times before accepting it, so don’t give up if they’re hesitant at first. Starting with milder-tasting options like canned tuna might be easier than stronger-flavored fish like sardines.
Not all canned fish is fully cooked
I nearly learned this lesson the hard way. While most canned fish like tuna, salmon, and sardines are fully cooked during the canning process, some specialty canned seafood products aren’t. I once bought fancy imported canned mussels that required cooking before eating – something I only discovered after carefully reading the label. Always check the packaging to see if the product needs additional cooking. This is particularly true for some imported products that may follow different processing standards than those sold in the US.
Raw or undercooked seafood can pose serious health risks, including exposure to harmful bacteria and parasites. People with compromised immune systems, pregnant women, young children, and older adults should be especially careful. Standard canned tuna, salmon, and most sardines undergo a cooking process during canning that makes them safe to eat directly from the can. However, even with fully cooked products, proper handling is important – don’t leave opened canned fish at room temperature for more than two hours, and use clean utensils to prevent cross-contamination.
Being considerate when eating at work
Opening a can of tuna at my desk seemed like a great lunch idea until I saw my coworkers’ faces. The strong smell of canned fish can be overwhelming in shared spaces. If you want to enjoy canned fish at work without becoming the office villain, there are ways to be considerate. Eating in well-ventilated areas like outdoor patios or break rooms with windows is a good start. Another option is mixing the fish with other ingredients like mayo, lemon juice, or spices that can help mask some of the smell.
If you must eat at your desk, open the can just before eating to minimize how long the smell lingers. After eating, dispose of the empty can in an outside trash bin rather than in your office wastebasket. Some people even seal the empty can in a ziplock bag before throwing it away. And if you’re really concerned, consider bringing less aromatic canned fish options like water-packed tuna instead of oil-packed sardines, which tend to have a stronger smell. A little consideration goes a long way in maintaining workplace harmony.
Now when I grab a can of tuna or sardines, I always check the type of fish for mercury content, rinse it to reduce sodium, inspect the can for damage, and store it properly. These simple steps make canned fish a convenient, affordable, and healthy addition to my family’s meals without any of the downsides. Next time you reach for canned fish at the store or in your pantry, remember these tips – they make all the difference!
