8 High-Protein Tinned Fish You Should Be Eating, According to Dietitians
Sardines are on the list, but there are more delicious options to explore.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
Tinned fish is having a real comeback moment. It's showing up everywhere from TikTok snack boards to quick lunch ideas, turning a once-overlooked pantry staple into one of the trendiest protein picks around. What was once considered a backup meal is now finding its way onto charcuterie boards, salads, toast, and snack plates.
We were also happy to see a number of tinned fish brands earn their place in the 2026 Good Housekeeping Institute Snack Awards. From sardines and tuna to mussels, these shelf-stable picks deliver protein, omega-3 fatty acids, and other important nutrients in a ready-to-eat package. They're also often more affordable than fresh seafood and can make it easier to incorporate seafood into your weekly routine. Plus, with so many flavors, preparations, and species available, there's something for nearly every palate.
The Best High-Protein Tinned Fish
Tuna
Protein: 29.1 grams per 100-gram serving (USDA)
Tuna is the ultimate work pantry staple. You can keep a few tins on hand and basically have lunch covered for the week. It is high in protein and provides selenium and vitamin B12, which support energy, metabolism, and help keep you feeling full and focused through busy afternoons.
It shines in simple builds. Think tuna salad with olive oil and herbs or mixed into a grain bowl with greens and crunchy vegetables. A splash of lemon or vinegar helps brighten the flavor, especially straight from the tin. It is one of the easiest ways to add protein to quick meals when time is tight.
Sardines
Protein: 24.6 grams per 100-gram serving (USDA)
Are you on sardine-tok? These little fish have built a serious fan base online, showing up on toast, rice bowls, and snack plates everywhere. Sardines are packed with protein, as well as omega-3 fatty acids (about 1,000–1,800 mg per small tin depending on the brand) which are linked to heart health, brain function, and supporting skin barrier health. When you eat the soft bones, you are also getting calcium and vitamin D in one bite.
They are naturally rich and savory, so a squeeze of lemon or a little Dijon mustard helps balance the flavor. Try them smashed on toast with avocado or layered over crackers with pickled onions. They also work well flaked into pasta or grain bowls for a quick protein boost.
Salmon
Protein: 19.7 grams per 100-gram serving (USDA)
You do not need to pan-sear or bake salmon to get the benefits. Tinned salmon delivers protein, omega-3 fatty acids, and vitamin D, along with selenium and B vitamins that support heart and brain health. It offers many of the same benefits as fresh salmon with far less effort.
It works well flaked into salads, stirred into yogurt-based spreads, or shaped into quick salmon patties. A squeeze of lemon or fresh dill lifts the flavor without much effort. It is a strong option for meal prep since it holds up well in both cold and warm dishes. Tinned salmon often includes soft, edible bones, which provide calcium and vitamin D you would rarely get from fresh fillets.
RELATED: 10 Foods That Are High in Omega-3 to Support Better Brain and Heart Health
Herring
Protein: 25 grams per 100-gram serving (USDA)
Herring is for anyone who likes bold, smoky flavor. Smoked varieties bring a rich, savory depth to simple meals. It is a strong source of protein, omega-3s, and vitamin D, and pairs well with mustard, pickled cucumbers, or sliced red onion. It is also great layered on toast or added to salads for extra punch. If you like anchovies, herring is an easy next step.
Trout
Protein: 21 grams per 100-gram serving (USDA)
Trout is one of those underrated finds. You might not expect to see it in the tinned aisle, but it deserves attention. It is a milder, more approachable option if you are new to tinned seafood, with a flavor similar to salmon but lighter and more delicate.
It provides protein, omega-3 fatty acids, and vitamin B12, supporting energy and brain health. Smoked versions add subtle depth without overpowering it. It is an easy entry point for stronger seafood flavors. Try it flaked over greens with a light vinaigrette or mixed into pasta for a quick meal. It also works well with lemon and fresh herbs like parsley or chives. Many tinned trout varieties are lightly smoked or brined, which helps preserve their texture while giving them a gentle richness once packed.
Mackerel
Protein: 20 grams per 100-gram serving (USDA)
Mackerel is one of the most nutrient-dense tinned fish options, packed with protein, omega-3 fatty acids, and vitamin D. Many canned varieties like Atlantic mackerel are lower in mercury than larger predatory fish, making it a smart rotation choice. Its richer flavor pairs well with mustard, vinegar, or pickled vegetables. It works especially well on toast or in grain bowls where acidity helps balance it.
Mussels
Protein: 24 grams per 100-gram serving (USDA)
Mussels are one of the easiest ways to bring seafood into a weeknight meal. They provide protein along with iron, vitamin B12, selenium, and zinc, nutrients that support energy and immune function.
They are especially good tossed into pasta. We love whole-wheat or lentil pasta with olive oil, garlic, and herbs. A squeeze of lemon at the end lifts their naturally briny flavor. They also work well stirred into grain bowls or served over toast for a quick meal. Unlike most fresh seafood, tinned mussels are cooked and packed immediately after harvest, which helps preserve their tenderness and flavor without additional prep.
Oysters
Protein: 7 grams per 100-gram serving (USDA)
Tinned seafood goes beyond fish. Oysters are a standout shellfish option. They are especially high in zinc, along with iron, vitamin B12, and protein that support immune and metabolic health.
They are best kept simple with lemon or hot sauce, but they also work well with crackers or as part of a small seafood snack board. What makes tinned oysters distinctive is that they are typically smoked or lightly brined before canning, which concentrates their briny flavor and gives them a silky texture. They also work surprisingly well folded into warm pasta or mashed into a savory spread with cream cheese and herbs.
FAQs
- Is tinned fish actually healthy? Yes, tinned fish is generally a nutrient-dense option. Varieties like sardines, salmon, mackerel, anchovies, and trout are naturally rich in protein, omega-3 fatty acids, vitamin D, vitamin B12, and selenium. The main focus really is what the fish is packed in. Oils and sauces can meaningfully change the nutrition profile. Fish packed in olive oil increases calories and fat content but can improve palatability and fat quality. Brined or flavored varieties can be higher in sodium, which may matter for those monitoring blood pressure or overall sodium intake. If sustainability is a priority, look for labels such as Marine Stewardship Council (MSC) for wild-caught seafood or Aquaculture Stewardship Council (ASC) for responsibly farmed seafood, along with clear sourcing information from the brand.
- Does tinned fish taste good? Taste varies significantly by species and preparation. Some varieties are mild and buttery, while others are smoky, briny, or more assertive. Tuna is often the most familiar entry point, while sardines, mackerel, and herring tend to be more intense in flavor. Acidic ingredients like lemon juice, vinegar, and pickled vegetables help balance richness. Mustard, hot sauce, chili crisp, and fresh herbs are also commonly used to modify stronger flavors. Texture and flavor are often more approachable when tinned fish is incorporated into toast, salads, grain bowls, or pasta rather than eaten on its own.
- How often can you safely eat it? It depends on the type of fish. Low-mercury options like sardines, salmon, anchovies, herring, and trout can generally be eaten several times per week within a varied diet. Light tuna is typically lower in mercury, while albacore and larger tuna species are higher and should be limited and balanced with other protein sources. During pregnancy, tinned fish can still be included with attention to mercury levels. Low-mercury fish such as salmon and sardines are commonly included in prenatal dietary guidance. Fish like these also provide DHA, which is important for fetal development. Higher-mercury fish are typically limited or avoided based on guidance from agencies such as the Food and Drug Administration. Some varieties of fish and shellfish are also higher in purines, which may be a consideration for individuals with gout or certain medical conditions. If you have concerns about mercury exposure, purines, or seafood intake during pregnancy, consult your health care provider.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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