When it comes to value for money and nutritional density, it’s hard to go past tinned fish.

While tuna is the most common go-to in the tinned fish aisle, there is much to be said for a number of other options including sardines, mussels and oysters, which all pack a serious nutrition punch.

Here are the pros and cons of each and why all of us benefit from eating more tinned fish.

Tuna

Occupying the most space on supermarket shelves, at $2-$3 per 20g of high-quality protein, tuna is certainly one of the most nutrient-rich, value-for-money foods you can add to your diet. A quick scan of popular brands will reveal that the average tin of tuna contains between 55 and 75 per cent tuna, with oil, other flavours or even pasta and rice added to some varieties to create an entire meal.

Generally speaking, the higher the overall percentage of tuna, the better the nutritional profile. This means that tuna slices are often the best option nutritionally when it comes to overall amounts of protein, rather than other products with added fats and sugars from extra sauces and flavourings.

Like many varieties of tinned fish, vegetable oils are often added to tuna. If your preference is for tuna in oil rather than spring water, seek out varieties that have olive oil rather than a blend. Also important to note is that while tuna offers some healthy omega-3 fat, it is in much lower amounts overall than tinned salmon.

From an environmental and sustainability perspective, the majority of mainstream tuna brands are imported from Thailand, with the exception of a couple of Australian brands including Walker’s Tuna. Where possible, choose varieties that specify “pole and line caught” or that carry the Certified Sustainable Seafood logo.

It is also crucial to remember that it is possible to eat too much tuna – at most aim to include tuna in your diet only every two to three days to ensure you do not leave yourself vulnerable to an excessive accumulation of mercury in the blood stream.

Top supermarket picks

• Aldi OceanRise Yellowfin Tuna Slices
• Coles Pacific Yellowfin Tuna in Olive Oil
• Wild Tides Tuna in Olive Oil

Salmon

While not as popular as tuna as a daily lunch protein, tinned salmon still has plenty to offer. With an overall higher protein and omega-3 fat content than tinned tuna, tinned salmon also offers a high amount of non-dairy calcium, with an average serve offering a significant 200mg of calcium per 100g serve (if you eat the small, soft bones).

The other benefit of tinned salmon over tuna is that it will deliver your entire daily requirement of omega-3 fat in a single serve.

As is the case with tinned tuna, check your labels for total salmon content – the higher the better – with some pink and red salmon options containing as much as 99 per cent fish. In comparison, some flavoured varieties can contain as little as 50-60 per cent salmon overall. Also, make sure you check the sodium content of tinned salmon as it can be relatively high – ideally less than 300mg per serve of salmon.

Top supermarket picks

• Coles Pink Salmon – Premium Wild Caught
• Woolworths Pink Salmon

Sardines

If we all ate more sardines, nutritionally we would be a lot better for it. With significantly higher levels of omega-3 fat than both tuna and salmon, sardines are one of the most cost-effective, nutrient-rich proteins we can include in the diet – if you like them!

Offering more than 18-20g of protein per serve along with more than 1g of natural anti-inflammatory omega-3s EPA/DHA, and close to 300mg of calcium, sardines are hard to fault nutritionally and make a great addition to crackers or toast. The majority of brands contain roughly 70 per cent sardines, along with added water, oil or salt. In general, most are a good option, especially if the oil is olive oil.

Top supermarket picks

• King Oscar Sardines in Olive Oil

Mussels and oysters

Found smoked in tins, both oysters and mussels are high in protein and naturally rich in essential nutrients including iron and zinc, which makes them a cost-effective and convenient way to include more shellfish in the diet. They are also surprisingly low in salt for a smoked food. The key is to opt for products in spring water rather than oil, as supermarket options are generally in less healthy blended vegetable oils, and marinated and flavoured varieties tend to have extra fats and sugars.

Top supermarket picks

• Woolworths Smoked Oysters in Springwater

Mackerel

Even higher in omega-3s than sardines, a single serve of mackerel offers more than three times the daily recommended intake of this important nutrient, making them an especially smart choice for anyone with inflammatory-related conditions such as arthritis and heart disease.

Not as common a seafood choice in Australia as in colder climates, mackerel can be used in the same way as other types of tinned fish and added to sandwiches, salads, crackers, sushi or pasta dishes for a protein and omega-3 boost. The better options offer a higher proportion of mackerel, or more than 70 per cent fish.

Top supermarket picks

• John West Wild Scottish Mackerel Fillets in Brine