Canned Fish or Fresh Fish – Which is Better?
If you are on a tight budget, or convenience is important, you may be wondering if there is a significant nutritional difference between canned or fresh fish. According to the Department of Agriculture, levels of the healthy omega-3 fatty acids in both fresh and canned fish are similar. One USDA study actually showed that omega-3 levels in canned pink and red salmon are a bit higher than that in some selections of fresh salmon.
A 3.5 ounce serving of canned salmon with the bones has as much calcium as a glass of fortified skim milk. Canned sardines area another good source of calcium and omega-3 fatty acids. If you do choose canned tuna, consider that chunk light typically has less mercury than canned white tuna.
Pregnant women should seek fish with the lowest mercury levels, and check with a dietician or nutritionist regarding appropriate levels of fish consumption weekly.