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fish canned
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Fish, canned

🔥 156 Calories
💪 23.2g Protein
🥑 6.3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Fish, canned
Energy density
Moderate
156 kcal per 100g
Macro energy profile
Protein-led
62% Protein · 0% Carbohydrates · 38% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinLow in sugarUSDA data

Nutritional Information

156
kcal/100g
Protein
23.2g
Carbohydrates
0g
Fat
6.3g

About Fish, canned

Canned fish is a convenient and nutritious food product made by preserving fish in a sealed container, typically using water, oil, or brine. This method has been utilized for centuries to extend the shelf life of fish, making it accessible year-round regardless of the fishing season. Common types of canned fish include tuna, salmon, sardines, and mackerel, sourced from both wild and farmed fisheries worldwide. The preservation process not only locks in flavor but also maintains the fish's nutritional benefits, making it a popular choice for quick meals or snacks.

Nutritionally, canned fish is an excellent source of high-quality protein, providing approximately 23.20 grams of protein per 100 grams, making it ideal for muscle building and repair. It is also rich in essential vitamins and minerals, including Vitamin B12 and iron, which support energy levels and overall health. With a relatively low-fat content of 6.30 grams, canned fish is a heart-healthy option that fits well into a balanced diet. It can be enjoyed in salads, sandwiches, or as a topping for various dishes, providing versatility in meal preparation.

Health Benefits

Supports muscle growth and repair due to high protein content.
Rich in omega-3 fatty acids, promoting heart health.
Provides essential vitamins such as B12, crucial for nerve function.
Contains minerals like selenium, which supports immune function.
Low in carbohydrates, making it suitable for low-carb diets.
Convenient and shelf-stable, perfect for quick meals.
Supports cognitive health due to omega-3 fatty acids.
May improve bone health due to vitamin D content in some varieties.
Promotes satiety, aiding in weight management.
Versatile ingredient that can be included in various recipes.

Recommended Food Pairings

🥗
Canned tuna with whole grain pasta for a protein-packed meal.
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Canned salmon on avocado toast for healthy fats and flavor.
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Sardines on a salad for an added crunch and nutrients.
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Mackerel with quinoa for a complete protein source.
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Tuna mixed with Greek yogurt for a creamy, healthy dip.

How to Consume

Serving size
150g, approximately one medium can
Frequency
2-3 times per week
  • •Incorporate into salads for added protein and flavor.
  • •Use as a filling for sandwiches or wraps.
  • •Mix with vegetables for a nutritious stir-fry.
  • •Add to soups for enhanced flavor and nutrition.
  • •Spread on crackers for a healthy snack.

Selection & Storage

How to choose:

  • ✓Select cans that are free of dents and rust.
  • ✓Check expiration dates to ensure freshness.
  • ✓Choose varieties packed in water or olive oil for healthier options.
  • ✓Look for sustainably sourced labels for environmental consideration.
Storage
Store unopened cans in a cool, dry place; once opened, refrigerate in an airtight container.
Shelf life
5-7 days refrigerated after opening; 3-5 years if unopened.

Warnings & Contraindications

  • ⚠️Individuals with fish allergies should avoid canned fish.
  • ⚠️Some canned fish may contain mercury; pregnant women should limit intake.
  • ⚠️Excessive consumption may lead to mercury toxicity in certain fish types.
  • ⚠️High sodium content in some varieties can affect blood pressure.

Frequently Asked Questions

How many calories does Fish, canned have?

Canned fish typically contains around 156 calories per 100 grams, making it a low-calorie protein source ideal for various diets.

Is Fish, canned healthy?

Yes, canned fish is healthy as it is rich in protein, omega-3 fatty acids, and essential vitamins and minerals, contributing to overall health.

How should Fish, canned be stored?

Unopened cans should be stored in a cool, dry place. After opening, refrigerate in an airtight container and consume within 5-7 days.

What are the benefits of eating Fish, canned?

Eating canned fish offers numerous benefits, including high protein content, essential fatty acids, and vitamins that support heart and brain health.

How much Fish, canned can I eat per day?

It is generally recommended to consume canned fish 2-3 times a week, with a serving size of around 150 grams.

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