Canned & Jarred Fish

Check for wild-caught vs. farmed, sustainability certifications (e.g., MSC), 'low sodium' or 'no added salt' claims, and simple ingredient lists; certifications indicate sourcing practices but do not guarantee specific nutrient levels

Larger predatory fish can have higher mercury; choose smaller species like sardines or anchovies or look for products that list testing or lower-mercury claims; follow guidance for pregnant people and children to limit high-mercury fish

Store unopened cans and jars in a cool, dry place away from direct heat; after opening, transfer contents to a nonmetal container if needed, cover, and refrigerate and use within 2–4 days per standard food-safety guidance

Compare serving size, calories, protein, total fat and saturated fat, sodium, and omega-3 (EPA/DHA) when listed; prioritize higher protein and omega-3 and lower sodium and added sugars

Health-focused and specialty brands tend to be pricier than basic options; expect a range where budget options are under typical specialty ranges and premium or sustainably certified jars average higher per unit, with the category average price notably above commodity canned fish

Yes—plain fish packed in water or olive oil is compatible with keto and Mediterranean diets due to high protein and healthy fats; for low-sodium plans, choose products labeled low-sodium or with no added salt and compare nutrition facts