The best fish for mediterranean diet is King Oscar Mackerel, Mediterranean Style. King Oscar hand-fillets wild-caught mackerel and packs it in olive oil with olives and herbs of Provence. The can lists 15 grams of protein at $43.68 per 12-pack. Karen and I ranked King Oscar first because the label names the Mediterranean style directly.
If you want a trusted grocery-store brand at a lower price, Chicken of the Sea fits better. If you want the highest protein per can, Bumble Bee fits, at 23 grams per serving. If you want a smoky, ready-to-eat option, Brunswick fits, already boneless and shelf stable.
A client recently asked me this exact question during a coaching call. Karen and I then compared the available options so that the next client with the same question can get a clear answer without having to research every product themselves. We paid the normal retail price for all 7 products, just like any other customer would. None of the brands sent us free samples, gifted products, or discounted items in exchange for being included.
We coach clients through Optavia, now Trilivy, and its products are part of that program. We exclude them from lists like this one for two reasons. First, we earn from the program, and ranking its products would be a conflict of interest. Second, this guide is written for everyone, including the many readers who want good options without joining any program. The links below are affiliate links that pay us the same small commission on any product, so the ranking itself earns us nothing extra. Below are the top 7 fish for the mediterranean diet, tested and compared, from $7.78 to $43.68.
- King Oscar Mackerel, Mediterranean Style
- Chicken of the Sea Wild Caught Chunk Light Tuna
- Bumble Bee Chunk Light Tuna in Water
- Brunswick Kipper Style Herring Fillets
- MW Polar Herring Kipper Snacks
- Fishwife Smoked Trout with Chimichurri
- StarKist Chunk Light Tuna in Water
1. King Oscar Mackerel, Mediterranean Style
King Oscar hand-fillets wild-caught North Atlantic mackerel and packs each cut in pure olive oil. The brand seasons the fillets with sliced olives, red bell pepper, garlic, and herbs of Provence. King Oscar lists 15 grams of protein and 0 grams of carbs per can. The 4.05-ounce cans suit Mediterranean diet shoppers who want a genuine olive-oil-packed fish course.
What we liked: Reviewers describe the mackerel as flaky and moist, with a loaded Mediterranean flavor from the olives and herbs. Buyers say the fillets pair well over rice, on toast, or mixed into salads. Some reviewers find the fillets a bit salty and messier to portion than plain canned fish.
About the Brand: King Oscar is a Norwegian seafood brand known for hand-packed mackerel and sardines since 1902.
Availability: King Oscar keeps this 12-pack in stock on Amazon. The 4.05-ounce cans, sold as a 12-pack, cost $43.68 at the time of this review.
Pros:
- 15 grams of protein and 0 grams of carbs per can
- Mediterranean style named directly on the label
- Hand-filleted, skinless, and boneless for less mess at the table
Cons:
- Highest price per can on this list
- Some reviewers describe the fillets as salty and messy to portion
Recommendation: Choose King Oscar if you want a fish that names the Mediterranean style directly on the can.
| Spec | Detail |
| Brand | King Oscar |
| Type | Mackerel fillets in olive oil, Mediterranean style, 12-pack |
| Package Size | 4.05 oz x 12 |
| Availability | In Stock |
| Average Price | $43.68 USD |
| Where to Buy | Amazon |
2. Chicken of the Sea Wild Caught Chunk Light Tuna
Chicken of the Sea packs wild-caught chunk light tuna in water for this 10-can pack. The brand seasons the tuna with salt alone, without added oil or fillers. Chicken of the Sea lists 23 grams of lean protein per can. The 5-ounce cans suit Mediterranean diet shoppers who want a trusted grocery-store brand at a lower price.
What we liked: Reviewers call the tuna a savory, satisfying option for a quick meal with balanced flavor. Buyers say the convenience and protein count make it an easy pantry staple. A few longtime customers say the texture has changed compared to older batches.
About the Brand: Chicken of the Sea has sold wild-caught tuna since 1914 under its SeaChange sustainability program.
Availability: Chicken of the Sea keeps this 10-count pack in stock on Amazon. The 5-ounce cans, sold as a 10-pack, cost $8.92 at the time of this review.
Pros:
- 23 grams of lean protein per can
- Marine Stewardship Council certified wild caught
- Lowest price per can among the tuna options on this list
Cons:
- A few reviewers report inconsistent texture between batches
- Water-packed tuna carries less flavor than olive-oil-packed options
Recommendation: Choose Chicken of the Sea if you want a trusted grocery brand at the lowest price per can.
| Spec | Detail |
| Brand | Chicken of the Sea |
| Type | Chunk light tuna in water, 10-pack |
| Package Size | 5 oz x 10 |
| Availability | In Stock |
| Average Price | $8.92 USD |
| Where to Buy | Amazon |
3. Bumble Bee Chunk Light Tuna in Water
Bumble Bee packs wild-caught chunk light tuna in water for this bulk 24-can case. The brand certifies the tuna Marine Stewardship Council sustainable and dolphin safe. Bumble Bee lists 23 grams of protein and 220 milligrams of omega-3s per can. The 5-ounce cans suit Mediterranean diet shoppers who want to stock a full pantry case at once.
What we liked: Reviewers call this their favorite tuna in water, with whole pieces rather than shreds. Buyers say the can holds real tuna rather than mostly water, unlike some competitors. A handful of reviewers found individual cans mushy or bland.
About the Brand: Bumble Bee has canned wild-caught tuna and salmon for more than a century.
Availability: Bumble Bee keeps this 24-count case in stock on Amazon. The 5-ounce cans, sold as a 24-pack, cost $23.26 at the time of this review.
Pros:
- 23 grams of protein and 220mg of omega-3s per can
- Non-GMO Project Certified and gluten free
- Bulk 24-count case for long-term pantry stocking
Cons:
- A handful of reviewers report mushy texture in individual cans
- Large case size needs pantry space many kitchens lack
Recommendation: Choose Bumble Bee if you want to stock a full case of high-protein tuna at once.
| Spec | Detail |
| Brand | Bumble Bee |
| Type | Chunk light tuna in water, 24-pack |
| Package Size | 5 oz x 24 |
| Availability | In Stock |
| Average Price | $23.26 USD |
| Where to Buy | Amazon |
4. Brunswick Kipper Style Herring Fillets
Brunswick packs boneless kipper style herring fillets in a smoky, non-oily liquid. The brand certifies the herring gluten free, Kosher, and keto and paleo friendly. Brunswick lists 18 grams of protein per can across the 12-pack case. The 3.53-ounce cans suit Mediterranean diet shoppers who want a smoky, ready-to-eat fish snack.
What we liked: Reviewers say the texture stays firm, with a balanced, not overpowering smoke flavor. Buyers like that the fillets arrive boneless, without bones or skin to remove. A few reviewers describe the smoke flavor as artificial and the texture as dry.
About the Brand: Brunswick has canned seafood snacks, including sardines and herring, for decades.
Availability: Brunswick keeps this 12-pack in stock on Amazon. The 3.53-ounce cans, sold as a 12-pack, cost $26.98 at the time of this review.
Pros:
- 18 grams of protein per can
- Boneless fillets for less mess and effort
- Gluten free, Kosher, and keto and paleo friendly
Cons:
- Some reviewers describe the smoke flavor as artificial
- A few cans arrive with a drier texture than expected
Recommendation: Choose Brunswick if you want a boneless, ready-to-eat smoked herring snack.
| Spec | Detail |
| Brand | Brunswick |
| Type | Kipper style herring fillets, 12-pack |
| Package Size | 3.53 oz x 12 |
| Availability | In Stock |
| Average Price | $26.98 USD |
| Where to Buy | Amazon |
5. MW Polar Herring Kipper Snacks
MW Polar wood-smokes wild-caught herring for this 12-can kipper snack pack. The brand cuts sodium 90 percent lower than typical kipper snacks. MW Polar lists the herring as a good source of vitamin D and omega-3s. The 3.53-ounce cans suit Mediterranean diet shoppers who want a lower-sodium smoked fish option.
What we liked: Reviewers describe the kippers as firm, smoky, and among the best they have tried. Buyers appreciate the low sodium count next to most other smoked fish brands. Some reviewers note the wood-smoke flavor tastes stronger than milder herring brands.
About the Brand: MW Polar imports herring and other canned seafood from a cannery in Germany.
Availability: MW Polar keeps this 12-pack in stock on Amazon. The 3.53-ounce cans, sold as a 12-pack, cost $23.64 at the time of this review.
Pros:
- 90 percent less sodium than typical kipper snacks
- Wild caught with no artificial smoke flavoring
- Good source of vitamin D and omega-3s
Cons:
- Stronger wood-smoke flavor than milder herring brands
- Herring flavor is more assertive than tuna or salmon
Recommendation: Choose MW Polar if you want a lower-sodium smoked herring option.
| Spec | Detail |
| Brand | MW Polar |
| Type | Herring kipper snacks, low sodium, 12-pack |
| Package Size | 3.53 oz x 12 |
| Availability | In Stock |
| Average Price | $23.64 USD |
| Where to Buy | Amazon |
6. Fishwife Smoked Trout with Chimichurri
Fishwife slow-smokes rainbow trout over beechwood and tops it with red chimichurri. The brand hand-packs the trout in olive oil at a micro-cannery near Copenhagen. Fishwife sources the trout from an ASC-certified sustainable farm in Denmark. The 3.7-ounce tins suit Mediterranean diet shoppers who want a premium, ready-to-eat fish tin.
What we liked: Reviewers call the smokiness perfectly balanced, without an overpowering or fishy taste. Buyers say the texture stays tender straight from the tin, on crackers or in pasta. Some reviewers note the higher price compared to standard canned fish.
About the Brand: Fishwife is a woman-founded tinned seafood brand focused on sustainable sourcing.
Availability: Fishwife keeps this 3-pack in stock on Amazon. The 3.7-ounce tins, sold as a 3-pack, cost $34.00 at the time of this review.
Pros:
- ASC-certified sustainable Danish trout farm sourcing
- Ready to eat with no draining or prep needed
- Balanced smoke flavor without a fishy aftertaste
Cons:
- Highest price per ounce on this list
- Smaller 3-pack yields fewer servings than bulk cases
Recommendation: Choose Fishwife if you want a premium, sustainably sourced smoked trout tin.
| Spec | Detail |
| Brand | Fishwife |
| Type | Smoked trout with chimichurri in olive oil, 3-pack |
| Package Size | 3.7 oz x 3 |
| Availability | In Stock |
| Average Price | $34.00 USD |
| Where to Buy | Amazon |
7. StarKist Chunk Light Tuna in Water
StarKist packs wild-caught, dolphin-safe chunk light tuna in water for this 8-can pack. The brand keeps the seasoning mild with salt alone. StarKist lists 20 grams of protein and 90 calories per can. The 5-ounce cans suit Mediterranean diet shoppers who want a budget-friendly pantry staple.
What we liked: Reviewers say the tuna tastes fresh and consistent, without a strong fishy smell. Buyers like that the water drains easily and the tuna stays juicy rather than dry. Some reviewers report watery cans or occasional bone fragments.
About the Brand: StarKist has canned tuna and other seafood for more than a century.
Availability: StarKist keeps this 8-pack in stock on Amazon. The 5-ounce cans, sold as an 8-pack, cost $7.78 at the time of this review.
Pros:
- 20 grams of protein at 90 calories per can
- Names the Mediterranean diet directly on the label
- Lowest price per can on this list
Cons:
- Some reviewers report watery or mushy cans
- Occasional reports of small bone fragments
Recommendation: Choose StarKist if you want the lowest price per can on this list.
| Spec | Detail |
| Brand | StarKist |
| Type | Chunk light tuna in water, 8-pack |
| Package Size | 5 oz x 8 |
| Availability | In Stock |
| Average Price | $7.78 USD |
| Where to Buy | Amazon |
What Is the Best Fish for the Mediterranean Diet?
Olive-oil-packed fish fits the Mediterranean diet most closely, since olive oil anchors the eating pattern. King Oscar and Fishwife both pack their fish in olive oil with real Mediterranean-style seasoning. Each lists a real protein count without added fillers.
Water-packed tuna options work well for shoppers who want lower fat and a lower price. Chicken of the Sea, Bumble Bee, and StarKist deliver 20 to 23 grams of protein per can without added oil. Smoked herring, from Brunswick and MW Polar, gives a shelf-stable snack alternative to tuna.
Price and protein vary widely across these 7 products. Bumble Bee and Chicken of the Sea deliver the most protein per can among the tuna options. StarKist costs the least, at $7.78 for an 8-pack.
Price on this list ranges from $7.78 to $43.68. Packing style, oil versus water versus smoked, explains most of the flavor and price gap. Match your pick to whether you want a pantry staple, a snack, or a premium tin.
Frequently Asked Questions About Fish for the Mediterranean Diet
What is the best fish for mediterranean diet for weight loss?
Chicken of the Sea and Bumble Bee rank well for weight loss, at 23 grams of protein per can. King Oscar Mackerel, Mediterranean Style offers a full-flavor option for shoppers who prioritize taste over fat count.
What is the best canned fish for the mediterranean diet?
King Oscar Mackerel, Mediterranean Style ranks highest here, naming the Mediterranean style directly on the label. Fishwife Smoked Trout offers a similar olive-oil-packed profile at a premium price.
What are the best fish brands for the mediterranean diet?
All 7 brands on this list, from King Oscar to StarKist, made our tested lineup. Each brand packs its fish in olive oil, water, or a wood-smoked style suited to different Mediterranean diet routines.
Is canned fish good for the mediterranean diet?
Yes, canned fish fits the Mediterranean diet well, especially versions packed in olive oil or water without added fillers. Choosing a can with a real protein count keeps the profile close to the diet's core pattern.
What fish can I eat on the mediterranean diet?
Oily fish like mackerel, herring, salmon, and tuna all fit the Mediterranean diet well. Rotating between the picks on this list covers both canned convenience and a range of flavors.
Is tuna in oil or water better for the mediterranean diet?
Oil-packed fish sits closer to the traditional Mediterranean pattern, since olive oil is central to the diet. Water-packed tuna, like Chicken of the Sea, still fits well for shoppers who want fewer added calories.
Can you eat canned fish every day on the mediterranean diet?
Most nutrition guidance suggests two to three servings of fish per week rather than daily canned fish. Rotating between the picks on this list helps distribute mercury exposure while still reaching your protein goals.
Final Word
King Oscar Mackerel, Mediterranean Style earns the top spot for naming the Mediterranean diet directly at $43.68. For a narrower need, Chicken of the Sea and Fishwife each fit a specific routine well.
Whichever fish you choose, check the protein count, packing style, and price against your routine first. Our full mediterranean diet guide covers the eating pattern this fish supports, including which foods to prioritize.
