Are you following a keto diet and looking for some convenient and nutritious options to add to your meal plan? Canned fish can be a great choice, providing a good source of protein and healthy fats while being easy to store and prepare. However, not all canned fish are created equal, especially when it comes to the keto diet. In this blog post, we’ll dive into the top canned fish options that are perfect for a keto diet. We’ll cover the nutritional benefits of each, as well as tips for selecting the best-canned fish for your needs. So let’s get started and reel in some delicious and nutritious options for your next keto meal!
Ranking the Best Canned Fish on Keto
Anchovies are a great choice for keto because they are high in sodium, which is an important electrolyte to replenish on a low-carb diet. They are also easy to find canned whole, with the bone and skin intact, which means they are rich in vitamins and minerals like calcium, magnesium, and vitamin B12. Additionally, anchovies are among the least contaminated fish, so there is minimal concern for mercury and other heavy metals.
Sardines are another excellent choice for keto. They are high in omega-3 fatty acids, particularly DHA, which is important for brain health. They are also rich in vitamin D, with up to 272 IU per 100 grams. It’s best to choose sardines packed in water, with the skin and bones intact, as they are a good source of calcium and selenium. However, it’s important to avoid sardines packed in oil, as they are often packed in inflammatory seed oils like soybean or cottonseed oil.
Canned salmon is an excellent source of omega-3 fatty acids, particularly EPA and DHA, which are important for heart and brain health. Wild-caught salmon is preferred over farmed salmon, as it has a better omega-3 to omega-6 ratio and is less likely to be contaminated with toxins. In addition, canned salmon is a great source of protein and contains essential minerals like calcium and selenium.
Mackerel is the highest in fat and calories of all canned fish, making it a great option for those following a high-fat keto diet. It is also high in vitamin D, with up to 360 IU per 100 grams, making it one of the best sources of vitamin D among canned fish. However, it’s important to choose Atlantic mackerel over King mackerel, which is highly contaminated with mercury.
Tuna is a popular canned fish choice due to its high protein content and low-fat content. It has the highest protein-per-calorie ratio of all the canned fish options. However, it’s important to choose tuna packed in water, as those packed in oil are often packed in inflammatory seed oils. It’s also important to note that tuna is a predatory fish and can be high in mercury, so it’s best to eat it in moderation.
Oysters are an excellent source of zinc, a mineral that is important for immune function and thyroid health. However, they are higher in carbs than other canned fish, with up to 12 grams of carbs per 100 grams. It’s also important to choose wild-caught oysters, as farmed oysters can be high in contaminants.
Tips to Remember:
- Choose Bone-In and Skin-On whenever possible
- Always get packed in water
- Choose BPA-free cans
- Wild-Caught is always best
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In conclusion, incorporating canned fish into your keto diet is an excellent way to boost your nutrient intake while keeping your carb count low. From the omega-3-rich salmon to the mineral-packed oysters, these canned fish options are not only delicious but also packed with health benefits. Remember to choose BPA-free cans and opt for wild-caught varieties whenever possible to ensure the highest quality and sustainability. Whether you enjoy them straight out of the can or add them to your favorite keto recipes, canned fish can be a convenient and healthy addition to your low-carb lifestyle. So next time you’re browsing the grocery store aisle, don’t overlook these nutritious options!