COOKING FRESH FISH isn’t everyone’s forte, so look to the canned fish section of your supermarket for a wide variety of ready-to-eat seafood options. Many types of seafood — especially salmon, mackerel, sardines, albacore tuna and herring — are high in healthful omega-3 fatty acids and protein.

Most light canned tuna only has trace amounts of harmful mercury. Canned white albacore tuna has more than three times as much, however.

Here are some shopping tips:

• Choose fish packed in water instead of oil to reduce fat and calories.
• Check the fat content. Certain types of fish, especially sardines, are naturally high in fat.

If you’re pregnant, limit your weekly fish intake to an average of 12 oz. to avoid the risk of ingesting a level of mercury that might harm the baby.

Going By the Numbers
This chart displays calories, fat, percent calories from fat and sodium content for a selection of canned fish. All are packed in water unless otherwise indicated. Serving sizes vary.

Canned Fish (single serving size)	Calories	Fat (gm.)	% calories from fat	Sodium (mg.)
Snow’s Chopped Clams in Clam Juice (1/4 c.)	25	0	0	320
Chicken of the Sea Minced Clams (1/4 c.)	30	0	0	370
Crown Prince Flat Filet Anchovies in Olive Oil (9 pieces)	35	2.5	64	1,050
Orleans Large Shrimp (1/4 c.)	40	0	0	650
Orleans Claw Crabmeat (1/4 c.)	40	1	23	300
Crown Prince Crab Meat, Lump White (1/2 can)	50	0	0	340
Bumble Bee Pink Salmon Chunk Style (1/4 c.)	50	1	18	150
Chicken of the Sea Chunk Light Tuna (1/4 c.)	60	0.5	8	250
Crown Prince Shrimp,Tiny (1/2 can)	60	0.5	8	360
Bumble Bee Solid White Albacore Tuna (1/4 c.)	70	1	13	250
Crown Prince Sardines in Tomato Sauce (1/3 c.)	80	4	45	170
Chicken of the Sea Mackerel (1/3 c.)	90	4	40	280
Yankee Clipper Sardines in Mustard Sauce (1/4 c.)	90	5	50	260
Crown Prince Smoked Baby Clams in Oil (1/3 c.)	90	5	50	330
Starkist Chunk Light Tuna in Vegetable Oil (1/4 c.)	110	6	49	250
Honeyboy Red Salmon (1/4 c.)	110	7	57	270
King Oscar Sardines in Spring Water (1/3 c.)	140	10	64	100
Yankee Clipper Tiny Smoked Oysters in Cottonseed Oil (3 oz.)	140	10	64	260
Chicken of the Sea Kipper (herring) Snacks (1/3 c.)	150	9	54	240
King Oscar Sardines in Olive Oil (1/3 c.)	150	11	66	340

Source: Product packaging, American Heart Association

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