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Outbyte PC Repair FREERepair Windows errors before they cause bigger problemsFix Now →Outbyte Driver Updater FREEScan for outdated or missing drivers - takes under a minuteDriver Scan →Keep it simple: open a can of sardines or salmon, add it to a familiar savory breakfast, and finish with a flavor you enjoy. Sardines and salmon are cold-water fatty fish that provide the long-chain omega-3 fats EPA and DHA, and FDA/EPA guidance includes both among convenient, affordable fish choices.
Three easy ways to add fish to breakfast
These are quick assembly ideas, not tested recipes. Canned fish keeps preparation simple; drain it if needed, portion it, and pair it with familiar foods.
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Sardines on toast
Put canned sardines on toast and add lemon, black pepper, herbs, or a crisp vegetable such as cucumber. If the flavor feels strong, start with a smaller amount and add a fresh or acidic accompaniment.
Canned salmon with eggs
Fold flaked canned salmon into scrambled eggs, or serve it alongside eggs and toast. The combination uses a familiar breakfast base and requires little more than opening the can and preparing the eggs.
#1 Best Overall
- WILD CAUGHT SARDINES IN WATER: Premium, high-quality wild caught canned sardines preserved in water for a clean, natural taste with no sauce or added oil.
- GOOD SOURCE OF PROTEIN: Each ready-to-eat tin (1 serving) contains 12 grams of protein. Perfect for stocking your pantry at home or bringing on the go. Bulk case contains twelve 3.75 ounce tins.
- WHERE TRADITION MEETS NUTRITION: Gluten Free, Keto Friendly, and Paleo Friendly. An excellent high-protein, low-carb, and nutrient-dense option that supports satiety on a GLP-1 regimen.
- SHELF STABLE SEAFOOD: Beach Cliff sardines are the perfect choice for all your favorite seafood recipes. Try sardines in pasta, pizza, rice bowls, fish cakes, toasts, tartines, and salads (or right out of the can!).
- TRACEABLE SEAFOOD: Our products feature a code you can enter on our Trace My Catch website to learn where and how your seafood was caught, processed and more.
A savory bowl
Add flaked canned fish to a bowl of cooked grains or potatoes with greens or other vegetables. Season to taste; if sodium matters to you, check the package label because amounts vary by product.
Choosing sardines or canned salmon
Both are practical shelf-stable options, but the best choice depends on your taste and the product. Sardines often have a more pronounced fish flavor, while canned salmon can be an easy fit with eggs or a grain bowl. Texture, packaging, and sodium vary, so use the label and your preferences rather than assuming all cans are alike. FDA/EPA guidance notes that canned, frozen, and fresh fish all count and provide affordable, convenient options.
Rank #2
- WILD CAUGHT SARDINES IN SOYBEAN OIL: Premium, high-quality wild caught canned sardines packed in soybean oil. A traditional favorite!
- GOOD SOURCE OF PROTEIN: Each ready-to-eat tin (1 serving) contains 13 grams of protein. Perfect for stocking your pantry at home or bringing on the go. Bulk case contains twelve 3.75 ounce tins.
- WHERE TRADITION MEETS NUTRITION: Gluten Free, Keto Friendly, and Paleo Friendly. An excellent high-protein, low-carb, and nutrient-dense option that supports satiety on a GLP-1 regimen.
- SHELF STABLE SEAFOOD: Beach Cliff sardines are the perfect choice for all your favorite seafood recipes. Try sardines in pasta, pizza, rice bowls, fish cakes, toasts, tartines, and salads (or right out of the can!).
- TRACEABLE SEAFOOD: Our products feature a code you can enter on our Trace My Catch website to learn where and how your seafood was caught, processed and more.
How often to eat fish and how to choose it
Fish species differ in mercury levels, so check the current FDA/EPA advice about eating fish for the species you plan to eat. It encourages variety and sorts fish into categories based on mercury advice; a breakfast fish should not be assumed to have the same category as another species.
For people who are or might become pregnant or breastfeeding, FDA/EPA’s 2021 advice recommends two to three servings per week from the “Best Choices” category, totaling 8 to 12 ounces. The guidance defines a typical adult serving as four ounces measured before cooking. This specific recommendation is not a universal target for every adult. Children need age-appropriate portions; consult the FDA/EPA chart for guidance relevant to a child’s age.
Rank #3
- CLASSIC WILD-CAUGHT SARDINES: Affordable and wild-caught sardines in soybean oil, perfect for simple, flavorful meals or snacks.
- GOOD SOURCE OF PROTEIN: Each 3.75 oz can contains 14g of protein, offering a nutritious addition to your diet. Bulk case contains twelve cans.
- NATURALLY NUTRITIOUS: Gluten Free, Keto & Paleo Friendly, Kosher Certified. A high-protein, no-carb option that supports satiety on a GLP-1 regimen.
- PANTRY STAPLE, ANY TIME: Brunswick sardines are shelf-stable and ready to enjoy with no prep, no thawing, and no refrigeration required. Keep your pantry stocked for quality protein whenever the moment calls.
- A CATCH FOR SEAFOOD FANS: Perfect straight from the can, on toast or crackers, or as a flavorful ingredient to your favorite pasta, pizza, and salad recipes.
Smoked fish and food safety
Pregnant people and young children should avoid refrigerated smoked seafood, including lox and nova-style products, unless it is cooked in a recipe. EPA says canned or shelf-stable smoked seafood is acceptable for these groups. This advice applies to the named groups and does not mean all smoked fish products have the same storage or safety guidance. See EPA’s seafood food-safety tips.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.What the omega-3 claim means
Sardines and salmon are among the cold-water fatty fish that provide the long-chain omega-3 fats EPA and DHA, according to the NIH Office of Dietary Supplements. The amount in a serving depends on the fish and preparation, so these suggestions do not assign a specific omega-3 quantity to a can or breakfast portion.
Quick Recap
Rank #4
- DELICIOUS SARDINES IN WATER- Meaty, and scale-free, WIld Planet's Wild Sardines in Water with No Salt Added are delicious, meaty, and tender
- CONVENIENCE AND QUALITY- With a convenient pull tab, enjoy these sardines at home or on-the-go for a great-tasting, satisfying snack or healthy lunch
- NUTRITIONAL POWERHOUSES- One 3 oz serving contains 18 g of clean protein, 1,800 mg of EPA & DHA Omega 3s and 70% of your daily value of vitamin D
- SCALE-FREE- Our Wild Sardines in Water contain scale-free skin and bones and are Non-GMO verified, gluten-free, and OU Kosher Pareve
- SUSTAINABLY SOURCED- We use sustainable and selective harvesting methods to catch our sardines to help eliminate bycatch. From the North Pacific
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