A small can of sardines or mackerel on a shelf, and dinner is taken care of in a few minutes. In times of inflation, these canned foods become a reflex to replace meat without breaking the budget, while still maintaining a nutritious meal. It is no coincidence that ANSES places fish on the same level as meat for protein intake. There remains a very concrete question: how many times a week can we rely on canned sardines and canned mackerel to benefit from omega-3 without excess or lack?
Why are these canned fish so beneficial for your health?
These two little fatty fish are packed with nutrients. About 100 g of canned sardines or mackerel provide around 24 g of protein, almost a third of an adult’s daily needs, while providing long-chain omega-3 fatty acids beneficial for the heart, brain and nervous system. According to nutritional files cited by the press, this portion largely covers the daily recommendations for EPA and DHA.
Canned foods also retain vitamins and minerals: vitamin D for bones and immunity, vitamin B12 for red blood cells, iodine for the thyroid, antioxidant selenium. The canning process does not significantly modify the protein and lipid composition, which means that the omega-3 remains very present, with a profile very close to fresh fish.
What ANSES recommends on oily fish during the week
The official benchmarks of ANSES and National nutrition health program recommend eating 2 portions of fish per week, including at least one portion of fatty fish (salmon, sardines, mackerel, herring, smoked trout). A portion corresponds in practice to 100 to 150 g for an adult. The objective is to cover omega-3 needs while providing good quality proteins.
The agency also emphasizes the need to alternate species and fishing zones to limit exposure to pollutants such as dioxins, PCBs and methylmercury. Small oily fish such as sardines and mackerel accumulate these substances less than large predators like tuna, making them attractive options for adults, but also for children and women of childbearing age.
How many times to eat canned sardines and mackerel per week?
In practice, nutritionists who rely on these benchmarks translate this simple framework: aiming for canned sardines and mackerel twice a week allows you to check the oily fish box while enjoying cheap food. A standard can of 100 to 120 g drained corresponds to an adult portion; two meals a week with this type of preserves offer a good “base” of omega-3 and protein, to be supplemented with a leaner fish such as hake, hake or cod.
ANSES also reminds that there is no point in increasing fish meals beyond these two weekly portions, otherwise it will increase exposure to pollutants. It is therefore better to keep this frequency, choose natural preserves or with lightly salted olive oil, vary between sardines and mackerel, and take advantage of their often coastal and less imported fishing, appreciated for its more sustainable nature.