Dietitian Urges 4 Tinned Staples for Affordable Nutrition

Q: Why might your go-to tinned tuna actually be shortchanging your omega-3 intake compared to other canned options?

Your usual canned tuna may deliver less omega-3 than other tinned fish because tuna generally contains lower amounts of the key marine omega-3 fats, EPA and DHA, than oily fish such as sardines, mackerel and salmon. Nutrition sources cited alongside the story consistently rank mackerel, sardines and salmon as the stronger omega-3 options. One reason is the type of fish. Tuna is leaner than classic oily fish, so it naturally tends to provide less fat overall, including omega-3s. The supporting material also notes that tuna is often cooked before canning, which can further reduce omega-3 levels compared with some other canned fish products. By contrast, sardines, mackerel and salmon are fatty fish, so they usually retain higher EPA and DHA levels per serving. Some reviews of more than 90 canned fish products found wide variation, but the broad pattern remained the same: mackerel, sardines and salmon typically came out ahead of tuna for omega-3 content. That said, not every tuna can is low. Some premium products, especially certain albacore varieties, can still provide meaningful omega-3s. But if your goal is to maximise omega-3 intake from the pantry, switching from tuna to sardines, mackerel or salmon is often the more effective move. It is also worth checking labels, because sodium and packing medium can vary widely between brands.

1 articles · Updated · Nine · Jul 29

Joel Feren highlighted four canned staples—legumes, tomatoes, vegetables and fish—as low-cost foods that can still deliver strong nutrition and simplify meal preparation.
Legumes such as beans, chickpeas and lentils led his list because they provide fibre, plant protein, iron and folate while bulking out meals cheaply; he advised choosing low-salt options or rinsing them.
Tinned tomatoes and vegetables also made the cut, with Feren pointing to lycopene in tomatoes and fibre, folate and antioxidants in corn, beetroot and green beans.
Canned fish including salmon, tuna, mackerel and sardines offers protein and omega-3 fats, while salmon and sardines with bones add calcium; he suggested checking sodium and choosing springwater or olive oil packs.
Feren said pantry-ready canned foods can cut food waste, lower cooking barriers and make balanced eating easier without raising grocery bills.