Adding fish to your meal plan is one of the easiest ways to get more lean protein into your diet. Sure, fresh fish is great but it is not very convenient with all that prep and cooking. Canned fish wins the convenience debate, hands down, but, how does it measure up in the nutrition department? Today we’ll be comparing the two to find out which is the better fish: canned or fresh!

Healthy Fats: 

The most commonly discussed benefit of including fish in your diet is the abundance of omega-3 fatty acids in every bite. According to recent studies there is roughly the same amount of this important fat in both fresh and canned fish. Looks like this round has no clear winner.

Result: Draw

Wild vs. Farmed: 

Knowing where your food comes from is an important part of selecting a healthy diet. Research has shown that farmed salmon can contain higher levels of the neurotoxin polychlorinated biphenyls (PCBs), than wild salmon. This is a major problem with fresh fish, because you don’t know where it came from or what is inside. On the other hand, thanks to high standards of clear and accurate labeling, canned fish products, such as those from Gold Seal, consumers can easily confirm where t22heir packaged fish has come from. 

Result: Winner – Canned!

Vitamins & Minerals: 

Perhaps contrary to what some think, it’s well known that the canning process doesn’t degrade the nutrients in fish. Both canned and fresh fish provide excellent sources of B vitamins, including niacin (B3), a vitamin that benefits skin. Both types also contain significant amounts of the minerals selenium which has antioxidant properties (yay!), and phosphorus, which promotes the health of your bones and teeth. One advantage canned has over fresh is additional calcium. The reason for this is the canning process softens bones and fortifies the meat with increased calcium! Don’t worry though, you won’t have to be picking any bones from your teeth.

Finally, a concern with canned foods is the presence of preservatives, however Gold Seal canned salmon contains only three ingredients (salmon, water, and salt) – all natural – making it an excellent choice for canned fish and certainly as good as fresh!

Result: Winner by a, um, fin – Canned!

There you have it! Canned salmon wins by virtue of not having the harmful found in some fresh fish, greater transparency in sourcing, additional nutrients, and maximum convenience. Next time you are in the grocery store, give this pint-sized powerhouse a try!