7 high-protein tinned fish you should be eating, according to dietitians

Tuna is the ultimate work pantry staple; keep a few tins to hand and 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.

Tuna shines in simple lunches. Add to a salad with olive oil and herbs, or mix into a grain bowl with greens and crunchy vegetables. A splash of lemon or vinegar helps brighten the flavour, especially straight from the tin. It is one of the easiest ways to add protein to quick meals when time is tight.

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 which are linked to heart health, brain function, and 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 savoury, so a squeeze of lemon or a little Dijon mustard helps balance the flavour. 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.

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 flavour 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.

Herring is for anyone who likes bold, smoky flavour. Smoked varieties bring a rich, savoury 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.

Mackerel is one of the most nutrient-dense tinned fish options, packed with protein, omega-3 fatty acids, and vitamin D. Its richer flavour pairs well with mustard, vinegar, or pickled vegetables. It works especially well on toast or in grain bowls where acidity helps balance it.

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. 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.

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 flavour and gives them a silky texture. They also work surprisingly well folded into warm pasta or mashed into a savoury spread with cream cheese and herbs.

• Is tinned fish actually healthy? Yes, tinned fish is generally a nutrient-dense option. Varieties like sardines, salmon, mackerel and anchovies 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 flavoured varieties can be higher in sodium, which may matter for those monitoring blood pressure or overall sodium intake.
• 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 flavour. Acidic ingredients like lemon juice, vinegar, and pickled vegetables help balance richness. Mustard, hot sauce and fresh herbs are also commonly used to modify stronger flavors. Texture and flavour 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 foetal development. Higher-mercury fish are typically limited or avoided. 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, contact your doctor.