Dietitian Julia Zumpano Recommends 5 Fish With High Omega-3s and Low Mercury

Q: Canned sardines pack massive vitamins and edible bones, but does the canning process secretly destroy their vital heart-healthy benefits?

No. Canning does not secretly wipe out sardines’ heart-healthy value, though it can modestly change where some of the omega-3 fats end up. Dietitian Julia Zumpano still counts sardines among the best fish choices because they remain rich in omega-3 fatty acids, protein, calcium and vitamin D while being very low in mercury. A typical 3-ounce serving provides about 2 grams of omega-3s, and canned sardines often deliver very high amounts of vitamin B12 as well. Their softened edible bones are a major advantage, adding calcium and phosphorus that fresh fillets often do not provide in the same way. Research on canned fish shows some EPA and DHA can decrease during heat processing and storage, and some omega-3s may migrate from the fish into the oil or sauce in the can. That means the nutrition profile can vary depending on whether the fish is packed in water, brine, tomato sauce or oil. But the key point is that the omega-3s are not simply destroyed. Much of the nutritional value is preserved, and in oil-packed products some of it may remain in the liquid. The bigger practical concern is often sodium, not loss of benefits. Salted, smoked or brined sardines can be high in sodium, so label-reading matters, especially for people with high blood pressure. If you want the healthiest option, experts generally favor low-sodium sardines packed in water, olive oil or tomato sauce, and if they are oil-packed, using some of the liquid can help retain nutrients that have leached out.

1 articles · Updated · Health Essentials · Aug 24

Five fish made Julia Zumpano’s top list: sardines, herring, smaller Atlantic or Spanish mackerel, salmon and rainbow trout.
A 3-ounce serving of sardines delivers about 2 grams of omega-3s, and the broader list emphasizes fish that pair lean protein with lower mercury exposure.
Mackerel comes with a key caveat: Zumpano says to choose smaller Atlantic or Spanish varieties and avoid king mackerel because larger predator fish carry much higher mercury levels.
Two 4-ounce servings of fish per week are the general recommendation for adults, while pregnant or breastfeeding women should limit intake to one serving weekly because of mercury concerns.
Most Americans still eat too little seafood despite rising U.S. fish consumption, leaving many short of an important dietary source of omega-3 fatty acids.