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Choose canned fish by checking the actual nutrition label and the fishery behind the product—not by relying on the species name or a broad package claim. Compare sodium using the same serving size, verify omega-3 information for the specific product, and look for catch area and fishing method when judging sustainability.
Start with the label and the fishery
Two cans of the same species can differ in sodium, ingredients, serving size, and sourcing. Use the Nutrition Facts panel for product-specific nutrition and look for fishery-specific information—such as catch area and fishing method—for sourcing. Packing liquid and other ingredients are also worth checking if they matter to your preferences.
| What to compare | How to use it |
|---|---|
| Serving size and servings per package | Make sure the products are compared on an equivalent serving basis, then adjust for the amount you will actually eat. |
| Sodium in milligrams and %DV | Compare both figures for the same serving size; the %DV uses the FDA’s sodium Daily Value. |
| Fish species | Identify what is in the can. Species alone does not establish a precise omega-3 amount or sustainability rating. |
| Catch area and fishing method | Use these details to check current guidance for the specific fishery. |
| Certification or sourcing claim | Check what the claim covers and whether it applies to the product and fishery in question. |
| Ingredients and packing liquid | Use the ingredient list to distinguish products according to your preferences. |
How to compare sodium
The FDA’s sodium Daily Value is 2,300 mg per day. It is the reference used to calculate the label’s %DV, not an individualized medical target. FDA guidance says 5% DV or less is generally low, while 20% DV or more is generally high. These are general label-reading guides, so compare equivalent serving sizes.
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- Check the serving size. Nutrition Facts values apply to the stated serving, not necessarily the whole can.
- Check servings per package. If you eat more than one serving, multiply the listed sodium and other nutrients accordingly.
- Compare milligrams and %DV. Use both figures to compare products on the same serving basis; a different serving size can make a direct comparison misleading.
- Account for preparation. FDA notes that rinsing sodium-containing canned foods, including tuna, removes some sodium. It does not make the food sodium-free.
What you can—and cannot—tell from omega-3s
FDA and EPA identify DHA and EPA among the omega-3 fatty acids found in fish and advise eating a variety of fish. But there is no like-for-like figure here for the DHA and EPA in canned tuna, salmon, and sardines on the same serving and preparation basis. A universal milligram number or precise ranking of those canned categories would therefore be misleading.
#1 Best Overall
- WILD CAUGHT SARDINES IN WATER: Premium, high-quality wild caught canned sardines preserved in water for a clean, natural taste with no sauce or added oil.
- GOOD SOURCE OF PROTEIN: Each ready-to-eat tin (1 serving) contains 12 grams of protein. Perfect for stocking your pantry at home or bringing on the go. Bulk case contains twelve 3.75 ounce tins.
- WHERE TRADITION MEETS NUTRITION: Gluten Free, Keto Friendly, and Paleo Friendly. An excellent high-protein, low-carb, and nutrient-dense option that supports satiety on a GLP-1 regimen.
- SHELF STABLE SEAFOOD: Beach Cliff sardines are the perfect choice for all your favorite seafood recipes. Try sardines in pasta, pizza, rice bowls, fish cakes, toasts, tartines, and salads (or right out of the can!).
- TRACEABLE SEAFOOD: Our products feature a code you can enter on our Trace My Catch website to learn where and how your seafood was caught, processed and more.
For a specific can, check its label if omega-3 amounts are provided, or consult a nutrient database that matches the species, product form, serving size, and preparation. Do not assume that every product made from a given species has the same amount.
How to assess sustainability claims
Monterey Bay Aquarium Seafood Watch recommendations depend on the fishery: species, catch area, fishing method, and other sourcing details can change the recommendation. Its tuna guidance distinguishes canned or pouched tuna and identifies methods such as pole-and-line, troll, and FAD-free for particular origins. Check the current recommendation for the product’s fishery instead of treating all tuna as equivalent.
Rank #2
- WILD CAUGHT SARDINES IN SOYBEAN OIL: Premium, high-quality wild caught canned sardines packed in soybean oil. A traditional favorite!
- GOOD SOURCE OF PROTEIN: Each ready-to-eat tin (1 serving) contains 13 grams of protein. Perfect for stocking your pantry at home or bringing on the go. Bulk case contains twelve 3.75 ounce tins.
- WHERE TRADITION MEETS NUTRITION: Gluten Free, Keto Friendly, and Paleo Friendly. An excellent high-protein, low-carb, and nutrient-dense option that supports satiety on a GLP-1 regimen.
- SHELF STABLE SEAFOOD: Beach Cliff sardines are the perfect choice for all your favorite seafood recipes. Try sardines in pasta, pizza, rice bowls, fish cakes, toasts, tartines, and salads (or right out of the can!).
- TRACEABLE SEAFOOD: Our products feature a code you can enter on our Trace My Catch website to learn where and how your seafood was caught, processed and more.
Look beyond the processing country
For processed seafood, a “Product of” country may identify where processing took place rather than where the fish was caught. Seek additional harvest information or use a fishery-specific guide; do not treat the processing country as the catch origin.
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Seafood Watch’s sardine, anchovy, and herring guide includes MSC-certified options, but recommendations still depend on the particular product and fishery. A certification or broad package claim is not a substitute for checking what fishery it covers. Seafood Watch explicitly cautions: “Dolphin-safe does not mean the tuna is environmentally sustainable.”
Rank #3
- CLASSIC WILD-CAUGHT SARDINES: Affordable and wild-caught sardines in soybean oil, perfect for simple, flavorful meals or snacks.
- GOOD SOURCE OF PROTEIN: Each 3.75 oz can contains 14g of protein, offering a nutritious addition to your diet. Bulk case contains twelve cans.
- NATURALLY NUTRITIOUS: Gluten Free, Keto & Paleo Friendly, Kosher Certified. A high-protein, no-carb option that supports satiety on a GLP-1 regimen.
- PANTRY STAPLE, ANY TIME: Brunswick sardines are shelf-stable and ready to enjoy with no prep, no thawing, and no refrigeration required. Keep your pantry stocked for quality protein whenever the moment calls.
- A CATCH FOR SEAFOOD FANS: Perfect straight from the can, on toast or crackers, or as a flavorful ingredient to your favorite pasta, pizza, and salad recipes.
Seafood Watch’s national guide is dated March 2026, and its recommendations can be updated. Consult the current species-and-fishery guidance when you shop.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.When canned fish with bones is a consideration
FDA identifies canned seafood with bones, including salmon and sardines, as a source of calcium. The amount depends on the product and serving, so check the package rather than assuming a fixed calcium value for the species.
Rank #4
- DELICIOUS SARDINES IN WATER- Meaty, and scale-free, WIld Planet's Wild Sardines in Water with No Salt Added are delicious, meaty, and tender
- CONVENIENCE AND QUALITY- With a convenient pull tab, enjoy these sardines at home or on-the-go for a great-tasting, satisfying snack or healthy lunch
- NUTRITIONAL POWERHOUSES- One 3 oz serving contains 18 g of clean protein, 1,800 mg of EPA & DHA Omega 3s and 70% of your daily value of vitamin D
- SCALE-FREE- Our Wild Sardines in Water contain scale-free skin and bones and are Non-GMO verified, gluten-free, and OU Kosher Pareve
- SUSTAINABLY SOURCED- We use sustainable and selective harvesting methods to catch our sardines to help eliminate bycatch. From the North Pacific
If choosing fish for pregnancy, breastfeeding, or children
FDA and EPA provide fish advice that includes mercury-based species and serving guidance for people who are pregnant or breastfeeding and for children. Check the agencies’ current chart for the relevant person and fish; do not infer a canned-tuna allowance from a general comparison of canned products.
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