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Tinned Fish Is Trending. Here’s Why It Makes Sense for Older Adults

Canned fish is affordable, shelf-stable and packed with protein. Here’s how to choose the right option and turn it into a meal

8-minute read

Donna Freydkin,

AARP

Published October 22, 2026

Open tins of sardines, tuna and other canned fish in oil and tomato sauce arranged on a rustic wooden table.

Vladimir Mironov/Getty Images

Key takeaways

Salmon and sardines supply heart-healthy omega-3 fats, and their soft, edible bones add calcium.
Supermarket brands can be just as nutritious as premium tins. A higher price doesn’t guarantee greater benefits.
Sodium levels vary by product, and canned light tuna generally contains less mercury than albacore. Check labels before buying.

Canned fish cuisine has moved well beyond tuna and mayo slapped onto white sandwich bread. Think smoked salmon with chile crisp, sardines in coconut curry and Pacific cod with roasted red pepper sauce.

Once tucked away on the bottom shelves of supermarkets, canned fish is now showing up in brightly colored tins at specialty food stores and all over social media. And shoppers are buying more of it. According to FMI, the Food Industry Association, U.S. sales of shelf-stable sardines and anchovies totaled $386 million in 2025, a nearly 17 percent jump from the previous year.

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For adults over 50, especially those cooking for one or finding that their appetite has diminished, tinned fish offers benefits that go well beyond its newfound popularity.

“Canned fish is affordable, shelf-stable, packed with nutrition, easy to chew and can easily be added to traditional meals such as noodles, rice or soup,” says Julia Zumpano, a registered dietitian at the Cleveland Clinic.

A small portion can provide a substantial amount of protein along with nutrients that support muscle, bone and heart health. You don’t have to pay specialty-tin prices, either. Canned fish typically costs less than fresh or frozen fish and keeps much longer unopened, according to the Tufts University Health & Nutrition Letter. For older adults on a fixed income, canned fish can help stretch the grocery budget. Walmart, for example, lists a 5-ounce can of Great Value chunk light tuna in water for about $1, though prices vary by location. Target has a 5-ounce can of Good & Gather tuna for $1.20. And Amazon sells an assortment of Bumble Bee tuna in different sauces for $1.33 per 3-ounce can.

“Private labels [store brands] offer great alternatives to national brands for the same nutrition,” says Chris Rosenbloom, a registered dietitian and coauthor of Food & Fitness After 50.

Professor José M. Ordovás, senior scientist at Tufts University’s Nutrition Research Center on Aging, points to another advantage: “An ordinary supermarket can needs little preparation, keeps well unopened and can reduce food waste.”

4 reasons canned fish is good for you

Protein for your muscles

A 3-ounce serving of canned fish typically provides about 20 grams of protein, says Angel Planells, a registered dietitian and a spokesperson for the Academy of Nutrition and Dietetics. Amounts vary by fish and product.

“A small portion carries a lot of protein, which helps when appetite is low,” says Judy Simon, a clinic dietitian and clinical instructor at the University of Washington Medical Center in Seattle.

Rosenbloom, 75, says she has experienced a decrease in appetite and finds that a 5-ounce can of tuna makes a convenient lunch or dinner.

As we age, muscles become less responsive to the protein we eat, Ordovás says. Getting enough protein throughout the day, along with strength-building activity, helps maintain muscle mass. That muscle helps with everyday activities such as climbing stairs, carrying groceries and getting out of a chair.

Fish also provides vitamin B12, which helps keep blood and nerve cells healthy.

Calcium for your bones

Don’t be too quick to pick the bones out of canned salmon or sardines. “The high-heat, high-pressure canning process softens the tiny bones in fish like sardines and salmon until they are completely chewable and digestible,” Zumpano says.

You can mash the bones into the fish with a fork, Ordovás suggests.

Three ounces of canned sardines with bones provide about 325 milligrams of calcium, more than a cup of milk, according to the National Institutes of Health’s Office of Dietary Supplements. The same amount of canned pink salmon with bones provides about 180 milligrams. Amounts vary by product. Salmon also supplies vitamin D, which helps your body absorb calcium.

Unlike calcium in the bones, vitamin D comes from the flesh, Ordovás says. Boneless fish retains vitamin D but has much less calcium. Check each can’s Nutrition Facts label to compare amounts.

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Omega-3 fats for your heart

Salmon and sardines are rich in EPA and DHA, two types of omega-3 fats that support cardiovascular health, according to Harvard’s Nutrition Source. Ingrid Lofgren, a professor and nutrition researcher at the University of Rhode Island, says these fats can “reduce triglycerides,” a type of fat in the blood.

High levels of triglycerides can lead to hardened arteries and other cardiovascular diseases. According to the Mayo Clinic, omega-3s may also slightly lower blood pressure and help reduce the risk of heart disease.

Vitamin B-12 for your brain

A 3-ounce serving of canned light tuna in water provides about 2.5 micrograms of vitamin B-12, enough to meet the recommended daily intake of 2.4 micrograms for adults, according to the National Institutes of Health. The body uses B-12 to protect the nerve cells essential for balance, memory and other cognitive functions.

Types of tinned fish to try

“Tinned” and “canned” mean the same thing. Tuna, salmon and sardines all provide protein, but they differ in their amounts of omega-3 fats, calcium, vitamin D and mercury.

Here’s how Ordovás compares three familiar options:

Tuna: Versatile protein for sandwiches, bean salads or pasta. Canned light tuna generally contains less mercury than albacore, also called white tuna.
Salmon: A good source of protein, omega-3 fats and vitamin D, plus calcium when you eat the soft bones.
Sardines: A stronger flavor, with protein, vitamin B-12, omega-3 fats and calcium from the edible bones. Try them mashed on toast or served with crackers, suggests Planells. For more variety, the Tufts University Health & Nutrition Letter suggests smoked trout, herring or mackerel fillets on crackers or bread.
Anchovies: add savory flavor to pasta sauce or Caesar dressing.

You don’t need to choose one fish for every meal.

Asked how older adults should decide among different types, Dr. Alice Lichtenstein, a professor of nutrition science and policy at Tufts University, says: “They should choose the types they enjoy rather than on the basis of one being a bit higher in a nutrient than another.”

What to look for when purchasing tinned fish

Serving size: Check how many servings the package contains, Ordovás says. If you eat a two-serving can, you’ll get twice the sodium, calories and other nutrients listed per serving. Compare equal portions across products.

Water or oil: Water-packed fish usually has fewer calories, Lichtenstein says. Oil-packed fish has a richer texture and provides extra calories. Neither is an automatic healthier choice. Check the labels and compare ingredients,especially on flavored varieties that may contain added sodium, sugars or saturated fat.

Sodium: Some canned fish, particularly smoked, brined and flavored varieties, can contain substantial amounts of salt.

The differences can be striking. The Tufts University Health & Nutrition Letter lists 1,040 milligrams of sodium in one ounce of boneless anchovies packed in oil. An ounce of Atlantic sardines packed in oil has just 87 milligrams.

The American Heart Association recommends a daily maximum of 2,300 milligrams of sodium and an optimal goal of no more than 1,500 milligrams for most adults. Under Food and Drug Administration labeling regulations, “low sodium” means 140 milligrams or less per serving. “Reduced sodium” means at least 25 percent less than the regular product, so it may still contain plenty.

Mercury: The FDA lists salmon, sardines and canned light tuna among its lower-mercury “best choices.”

Canned light tuna generally has about one-third as much mercury as canned albacore tuna. Ordovás recommends choosing lower-mercury fish more often and making albacore an occasional choice.

Ways to eat canned fish

You don’t need a complicated recipe to turn canned fish into a nutritious meal.

Planells suggests three easy options that require little or no cooking:

Tuna toast: Mix tuna with Greek yogurt or mayonnaise, spoon onto whole-grain toast and serve with vegetables.

Salmon bowl: Add flaked salmon to microwaveable rice with prepared frozen or precut vegetables.

If you’re wary of the fishy taste, you can also start small. Add a little canned salmon to pasta, mash sardines into potatoes or stir tuna into a bowl of rice and vegetables. If you don’t finish a can, transfer the leftovers to a covered container, refrigerate promptly and eat within three to four days, consistent with USDA guidance. Buying smaller cans or pouches can help reduce waste.

How often should you eat tinned fish?

“For most adults over 50, I would aim for fish twice a week, with an emphasis on fatty fish such as salmon or sardines. Canned fish can cover either or both meals,” says Ordovás.

The American Heart Association counts 3 ounces of cooked fish as one serving. For canned fish, Ordovás suggests a practical portion of 3 to 4 ounces of drained fish per meal. You don’t necessarily need to eat an entire can, since package sizes vary.

Amy Brownstein, a registered dietitian and owner of the nutrition consultancy Nutrition Digested, offers a simple way to decide between fresh and canned fish: “The goal is to eat more fish, so if tinned fish makes it easier for you to achieve that goal, then prioritize tinned fish.”

Donna Freydkin has spent 10-plus years interviewing celebrities for major publications, and has written for a variety of outlets such as USA Today, Allure, Yahoo! and CNN covering topics such as films, family and favorite meals.

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