We're excited to share a new update to WIC food packages: canned fish is now available for all children and women categories. This change brings new options to support healthy eating, while giving families more flexibility at the grocery store.
What's Changing?
Canned fish benefits will be added directly to your eWIC card and will appear as part of your monthly food benefits.
These benefits will be added gradually as your WIC benefits are updated. This means you may not see it right away, but it will appear as new benefits are issued to your eWIC card.
Here is how the updated amounts will look:
- Children: 6 ounces
- Pregnant Women: 10 ounces
- Postpartum Women: 10 to 30 ounces, depending on breastfeeding status
Tip: Check your Georgia WIC Mobile App or your Family Shopping List to see your exact benefits.
What Types of Fish Can You Buy?
WIC-approved canned fish includes:
- Salmon
- Tuna (light tuna only)
- Sardines
- Atlantic or chub mackerel
Additional details:
- Must be canned or in a pouch
- Can be packed in water or oil
- Flavored options (like tomato, mustard, or lemon) are allowed
- Packages must be 20 ounces or less
Not allowed:
- Albacore tuna
- Fresh or frozen fish
- King mackerel
- Organic products
- Combination meals or grain bowls
Why Canned Fish?
Canned fish is a simple, affordable, and nutritious option that can easily fit into everyday meals.
Some of the key benefits include:
High in protein: Protein helps build and repair muscles and keeps you feeling full longer.
Rich in omega-3 fatty acids: These healthy fats support brain development in children and babies, and heart health for adults.
Packed with vitamins and minerals: Many canned fish options provide important nutrients like vitamin D, vitamin B12, iron, zinc and iodine.
Convenient and shelf-stable: Canned fish is ready to eat, easy to store, and works well for quick meals or meal prep.
What About Mercury?
Fish is very healthy, but it's important to choose the right types, especially during pregnancy and for young children.
WIC-approved fish options are lower in mercury, making them safer choices.
Key guidance:
- Choose light tuna instead of albacore (white) tuna
- Choose the WIC-approved Atlantic or chub mackerel which are lower in mercury. Avoid high-mercury fish like king mackerel
- Eat fish in recommended amounts as part of a balanced diet
Recommended Serving Sizes
The FDA provides guidance to help families safely enjoy fish while limiting mercury exposure:
Pregnant, Postpartum, and Breastfeeding Women:
1 serving is about 4 oz (about the size of the palm of your hand). Aim for 2-3 servings/week from lower-mercury fish.
Children 1-3 Years of Age:
1 serving is about 1 oz (about the size of the tip of your thumb). Aim for 2 servings/week of lower-mercury fish.
Children 4-7 Years of Age:
1 serving is about 2 oz (about the size of your whole thumb). Aim for 2 servings/week of lower-mercury fish.
These recommendations help ensure that families get the nutritional benefits of fish — like omega-3s and protein — while keeping mercury exposure low.
For more details, including a full chart of fish choices and mercury levels, visit the FDA's guide: Advice About Eating Fish
Easy Meal Ideas from Our Team
Our staff shared some of their favorite ways to enjoy canned fish at home. These ideas are simple, budget-friendly, and family-approved.
Victoria's Tuna Spaghetti
Victoria enjoys mixing tuna with spaghetti, tomato sauce, garlic powder, oregano, and cheese for a quick, comforting meal.Try something like this: Tuna and Tomato Spaghetti - Leite's Culinaria
Vandana's Family Fish Patties
Vandana shared that her husband makes tuna or salmon patties using mayonnaise, cilantro, grated garlic, and crushed Ritz crackers. They freeze well and can be cooked in the air fryer. Great on salads or with vegetables.Try something like this: Easy Tuna Patties Recipe | Salmon Patties
Kathryn's Tuna Pasta Salad
A classic and refreshing option that works well for lunch or meal prep.Try something like this: Tuna and Pasta Salad
Courtney's Broccoli Slaw Bowl
Courtney mixes tuna with broccoli slaw, diced onions, avocado, lime juice, salt, pepper, and hot sauce. She tops it with edamame and sesame seeds for a flavorful meal prep option.Try something like this: Thai Broccoli Slaw Salad | StarKist®
Susan's Family Favorite
Susan grew up eating mac and cheese with tuna and English peas. She later shared it with her own children, and it became a household favorite.Try something like this: Easy Tuna Mac n' Cheese - Love Bakes Good Cakes
Lisa's Tuna Egg Salad
Lisa combines tuna with grated hard-boiled eggs, mayonnaise, salt, and pepper for a creamy, protein-packed dish.Try something like this: Deep South Dish: Grated Egg Tuna Salad
Charity's Simple Snack
Charity enjoys tuna with crackers or added to a salad for a quick and easy option.Try something like this: Tuna Crackers - Onolicious Hawai'i
Lizbeth's Fresh Tuna Mix
Lizbeth prepares tuna with tomatoes, onions, cucumbers, cilantro, avocado, serrano peppers, lime juice, and salt. She eats it with tostadas or mixes tuna with mayo and corn for another variation.Similar recipes: Mexican Tuna Salad - The Pantry Portal | Tuna and Corn Salad - Redwood Kitchen
Dawnia's Spicy Tuna Bowl
Dawnia shared that her family enjoys making spicy tuna using tuna in water mixed with Kewpie mayo and red chili pepper sauce or chili garlic sauce. They sometimes add boiled egg, diced cucumber, diced onion, or green onion. It's versatile and can be eaten hot or cold — great on rice, rice crackers, chips, or on its own.Try something like this: Spicy Tuna Rice Bowl
Julia's Vitamin D Boost
Julia recently started eating tuna to increase her vitamin D intake. She enjoys tuna salad on toasted whole wheat bread.Try something like this: Healthy Tuna Salad (No Mayonnaise!) - Feel Good Foodie
Final Thoughts
This new addition to WIC food packages is designed to give families more choice, more nutrition, and more flexibility. Canned fish is a powerful, affordable way to support healthy growth and development for both children and adults.
Make Shopping Easier with the GA WIC Mobile App
Before you shop, download the Georgia WIC App — your best tool for a smooth shopping experience.
- Apple: Download on the App Store
- Android: Get it on Google Play
With the app, you can:
- Scan items to see if they're approved
- Check your current benefits
- Avoid confusion at checkout
Tip: If you're ever unsure about an item, just scan it!
And as always, your local WIC clinic can help answer questions and guide you.
- Call our Call Center: 678-696-2261
- Send us a message and we will contact you: wic.phdistrict2.org/contact
We are Here to Help!
References
- USDA WIC Works Resource System — Canned Fish Guidance
- EatingWell — Health Benefits of Canned Fish
- U.S. Food and Drug Administration — Advice About Eating Fish and Mercury Levels