Is Canned Tuna Actually Healthy? Here’s the Truth

Canned tuna is the quiet hero of the pantry. It’s cheap, lasts forever, and you can throw it into just about anything. But somewhere between your third tuna sandwich of the week and that viral post about mercury, you might start wondering: is this stuff actually healthy? The short answer is yes… but it depends. In this guide, we’ll break down the pros, the cons, and everything in between, so you can keep enjoying your go-to lunch without second-guessing every bite.

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What Exactly Is Canned Tuna?

Canned tuna usually comes from a few types of fish: skipjack, albacore, yellowfin, and sometimes bigeye. The most common variety you’ll find in stores is skipjack, which is often labeled as “light” tuna. Albacore, on the other hand, is what gives you “white” tuna.

The fish is cooked once during the canning process and packed in either water or oil. That might not sound fancy, but it makes it shelf-stable and ready-to-eat with zero prep required. No wonder it’s such a go-to.

Nutritional Value at a Glance

Let’s break down the numbers so you know exactly what you’re getting with that trusty can of tuna.

For a standard 3-ounce serving (roughly half a can), here’s what you’ll typically find:

• Calories: 70 to 110. This depends on whether the tuna is packed in water (lower calorie) or oil (higher calorie). Water-packed tuna is a solid choice if you’re watching your intake, but oil-packed might be worth it if you’re after more flavor or healthy fats.
• Protein: Around 17 to 20 grams. This is the star of the show. Tuna packs a lot of lean protein, which makes it great for meals that keep you full without being heavy. It’s ideal for meal prep, quick lunches, and post-workout refueling.
• Fat: Less than 1 gram (water-packed) to around 3 grams (oil-packed). Tuna is naturally low in fat, but oil-packed versions will naturally have a bit more. Some of that fat can be heart-healthy if the oil used is olive oil or sunflower oil, but again, check the label.
• Omega-3s: Varies by type. Albacore (white) tuna usually contains more omega-3s than skipjack (light) tuna. These fats are important for brain health, eye function, and heart support. But remember, you’re not getting salmon-level omega-3s here.
• Sodium: Anywhere from 70mg to over 300mg. This one really depends on the brand and whether salt was added. If you’re trying to cut back on sodium, look for options labeled “no salt added” or “low sodium.”
• Key nutrients: Vitamin D, Selenium, Iodine, B vitamins (especially B12 and niacin)

So, is canned tuna healthy from a nutrition perspective? Pretty much, yes. It’s high in protein, low in fat (unless you pick oil-packed), and loaded with nutrients your body actually needs. Plus, it’s shelf-stable, affordable, and easy to work into your routine. But like any good pantry staple, there are a few things to keep in mind before making it a daily habit… which we’ll get into next.

Benefits of Eating Canned Tuna

Alright, now for the good stuff. Canned tuna isn’t just convenient – it’s genuinely useful in so many ways. Whether you’re trying to eat healthier, save money, or just need something quick for dinner, tuna has your back. Let’s dive into what makes it such a solid pantry pick.

A Budget-Friendly Source of Protein

Protein is one of those things we all know we need, but it can get expensive fast. Enter canned tuna.

Compared to fresh cuts of meat or seafood, canned tuna offers a high-protein punch for just a few bucks a can. You’re getting around 17 to 20 grams of quality protein per serving, which makes it easy to hit your goals without breaking the bank. Perfect for students, families, or anyone meal prepping on a budget.

Shelf-Stable for Years

Let’s be honest – it’s hard to beat a food that lasts years without taking up fridge space.

Unopened canned tuna typically has a shelf life of 2 to 5 years. That means you can stock up during sales or keep a few cans tucked in the back of your pantry for rainy days (or just really lazy ones). It’s ideal for emergency kits, camping trips, or just keeping weekday dinner stress-free.

Good for Your Heart and Brain

Tuna contains omega-3 fatty acids, which are known to support both heart and brain health.

No, it’s not as rich in omega-3s as fatty fish like salmon, but it still makes a meaningful contribution – especially if you eat it regularly. Omega-3s help reduce inflammation, lower blood pressure, and support memory and brain function. If you’re not a fan of fish oil supplements, this is a tasty, no-pill way to get your dose.

Helps with Weight Management

Trying to lose weight or just eat a little lighter? Tuna is your friend.

It’s high in protein, low in fat, and low in calories – a combo that helps you feel full longer without loading up on extra energy. That makes it perfect for salads, wraps, or simple bowls when you’re aiming to eat clean but still want real food that satisfies.

Bonus: the protein in tuna can also help preserve lean muscle during weight loss, which is super important if you’re combining your diet with exercise.

Canned tuna isn’t just a “meh, it’ll do” food. It’s a practical, affordable, and nutrient-rich option that fits into almost any diet. You don’t have to eat it every day, but having a few cans ready to go means you’re always just minutes away from a quick, healthy meal.

Downsides to Watch For

Now, just because canned tuna has a lot going for it doesn’t mean it’s flawless. Like anything that comes in a package, there are a few things you’ll want to keep in mind before making it a daily staple.

Watch the Salt

Here’s the deal: some brands of canned tuna can sneak in a lot of sodium. That might not be a huge deal if the rest of your diet is balanced, but if you’re watching your blood pressure or trying to cut back on salt, it’s worth paying attention.

Some cans have over 300mg of sodium per serving, which can add up fast. The good news? Most grocery stores carry low-sodium or no salt added options now. They taste just as good once you mix them into your meals, and you’re in better control of your seasoning.

Mercury Matters

Yes, mercury is still a thing with tuna. But don’t panic – it’s all about choosing the right type.

Smaller species like skipjack (used in most light tuna) tend to be lower in mercury. Larger species like albacore or bigeye are higher, so you’ll want to limit those, especially if you’re pregnant, breastfeeding, or feeding young kids.

Here’s a quick cheat sheet:

• Light or skipjack tuna: lower in mercury – safe to eat 2 to 3 times a week
• Albacore (white) tuna: higher in mercury – limit to 1 serving a week
• Bigeye tuna: highest in mercury – best to avoid, especially for sensitive groups

If you’re not in one of the high-risk categories, mercury exposure from canned tuna is unlikely to be a concern if you’re eating it in moderation.

Oil-Packed Tuna = More Calories

Oil-packed tuna isn’t bad for you – in fact, it can be delicious and satisfying. But it is higher in calories and fat compared to water-packed options.

A 3-ounce serving of oil-packed tuna can have twice the calories of its water-packed cousin. That might not matter if you’re making a light salad or need extra fats in your diet, but it’s something to be aware of if you’re tracking your intake.

Also, not all oils are created equal. Some brands use healthier oils like olive or sunflower, while others might use soybean oil. Again, check the label so you know what you’re getting.

BPA in Can Linings

Yep, it’s still a thing. BPA (short for bisphenol A) is a chemical sometimes used in the lining of food cans to prevent corrosion and extend shelf life.

While the science around BPA is still evolving, some research has linked it to hormone disruption and other potential health concerns, especially with regular exposure over time. If that’s something you’re looking to avoid, look for tuna brands labeled “BPA-free.”

Many companies have already made the switch, but it never hurts to double-check. If it’s not clearly stated on the can or box, check the brand’s website or customer support.

In short: Canned tuna is still a healthy, smart choice – as long as you’re a bit mindful about what you’re buying. Opt for low-sodium, BPA-free options. Choose light tuna over albacore if mercury is a concern. And if you love the oil-packed stuff, no shame – just balance it out with the rest of your meals.

How Often Is Too Often?

Canned tuna is a healthy choice, but like anything, it’s best in moderation—especially because of mercury content. The good news? You can absolutely enjoy it regularly as long as you’re mindful of the type and serving size.

Here’s a quick breakdown of what’s considered safe:

• Most adults: Up to 2 servings of light tuna per week (that’s about 6 to 8 ounces total) is considered safe and healthy.
• Pregnant or breastfeeding people: You can safely eat 2 to 3 servings of light tuna per week. If you prefer albacore (white) tuna, stick to 1 serving per week, since it’s higher in mercury.
• Kids: 1 to 2 servings of light tuna per week, depending on age. For toddlers, a serving is just 1 ounce. Older kids (around age 11) can have up to 4 ounces.

If tuna’s your go-to protein several times a week, no need to give it up, but it’s smart to mix in other low-mercury fish like salmon, sardines, trout, or mackerel to get a better variety of nutrients and keep your mercury intake in check.

Think of tuna as part of the rotation, not the whole lineup. Your body (and your taste buds) will thank you.

Choosing the Healthiest Tuna

So you’re standing in the grocery store, staring at a wall of tuna cans, all with different labels, colors, and claims. Skipjack? Albacore? Packed in oil? No salt added? It’s enough to make anyone second-guess their shopping list.

Don’t worry – once you know what to look for, it’s actually pretty simple. Here’s how to choose the best canned tuna for your goals and lifestyle.

1. Pick the Right Type of Tuna

This is a big one, especially when it comes to mercury content.

• Light tuna (usually made from skipjack): Lower in mercury, which makes it the safest choice for frequent meals. Ideal for families, kids, and anyone pregnant or breastfeeding.
• Albacore tuna (labeled “white” tuna): Higher in mercury but also higher in omega-3s and protein. Fine in moderation for most adults, but not ideal for children or sensitive groups.
• Bigeye or yellowfin: Yellowfin shows up in some light tuna blends, but bigeye is generally not canned and should be avoided due to high mercury.

Quick tip: If you’re eating tuna more than once or twice a week, stick with light or skipjack to keep mercury levels in check.

2. Decide Between Water or Oil Packing

This really depends on what you want out of your meal.

• Water-packed tuna: Lower in calories and fat, which is great if you’re trying to lose weight or eat light. It has a firmer texture and milder taste.
• Oil-packed tuna: Has more fat and calories, but it’s also richer and more flavorful. A good option if you’re making pasta dishes or Mediterranean-style recipes where you want that silky, satisfying texture.

Just be sure to drain it well if you’re watching your fat intake – or don’t, if that flavor is what you’re after.

3. Check the Sodium Content

Some brands pack their tuna with way more salt than you’d expect. If you’re managing high blood pressure or just trying to reduce your sodium intake, this is a key detail.

Look for labels that say: “Low sodium”, “No salt added”, “50% less sodium”

They taste just as good when mixed into a dish and give you more control over the final flavor. Bonus: lower sodium options can make your meals more versatile and less reliant on heavy seasoning.

4. Look for Sustainability Labels

If you’re trying to make more eco-conscious choices (and honestly, we all should be), pay attention to how the tuna was caught.

• MSC-certified: The blue “Marine Stewardship Council” label means the tuna was caught in a way that protects ocean ecosystems and avoids overfishing.
• Pole-and-line caught, troll-caught, or school-caught: These methods are considered more sustainable and have less bycatch (unintended catch of other marine life).
• Avoid: Tuna caught using longlines or fish aggregating devices (FADs), which can harm other fish species and disrupt marine environments.

Sustainable tuna might cost a little more, but it helps protect the oceans and keeps the tuna population healthy for future generations.

5. Choose BPA-Free Packaging

Not every brand will shout this on the label, but if you’re trying to limit exposure to BPA (a chemical used in some can linings), it’s something to watch for.

Many brands now offer BPA-free cans, but it’s not universal. If it matters to you, flip the can over and look for the BPA-free stamp or check the brand’s website. Even if you eat tuna only once in a while, it’s still nice to know what you’re getting.

Bonus Tips for the Aisle

• “Chunk” vs “Flaked” tuna: Chunk tuna comes in larger pieces, while flaked tuna is broken up and softer. If you’re making a salad or mash, flaked can be easier to work with.
• Watch out for flavored varieties: Some come with added sauces, spices, or oil blends that can change the nutrition profile pretty significantly. Read the ingredients if you want to avoid surprise sugars, fats, or sodium.

Choosing healthy canned tuna isn’t about grabbing whatever’s on sale. With just a little label-reading, you can find a tuna that fits your diet, supports your health goals, and even helps the planet a bit. And once you’ve got the right one in your pantry, the meal possibilities are endless.

Creative Ways to Use Canned Tuna

Let’s be real. Tuna salad is great, until it’s not. If your usual mayo-and-relish combo is starting to feel a little “meh,” it’s time to switch things up. The good news? Canned tuna is super versatile. You can turn it into something new in just a few minutes, and most of these ideas only need a few pantry staples.

Here are some easy, tasty ways to upgrade your tuna game:

1. Pasta tossed with tuna, olive oil, garlic, and cherry tomatoes Think of it like a lazy girl’s puttanesca, no anchovies required. Add chili flakes if you like a kick.
2. Tuna rice bowl with avocado, cucumber, and soy sauce: Kind of like a DIY sushi bowl. Add a drizzle of sesame oil or a sprinkle of furikake if you have it. Super satisfying, no cooking required.
3. Tuna patties: Mix tuna with an egg, breadcrumbs, a bit of mustard or hot sauce, and your favorite seasoning. Pan-fry until golden and serve with a side salad or inside a sandwich bun.
4. Wraps or stuffed bell peppers: Combine tuna with Greek yogurt or hummus for a creamy, lighter filling. Add chopped veggies and herbs, and you’ve got a high-protein lunch without much fuss.
5. White bean + tuna salad with lemon and herbs: This one’s a Mediterranean classic. Canned tuna + canned white beans + parsley + lemon juice + a bit of olive oil = fast, filling, and fresh.
6. Tuna melt on sourdough or rye: Okay, not the healthiest, but worth every bite. Add a slice of sharp cheddar and broil until bubbly. Comfort food at its finest.

Canned tuna is anything but boring when you think outside the sandwich. It’s a blank canvas for quick, wholesome meals – whether you’re cooking for one or feeding a hungry crew.

Final Thoughts: Should You Keep Canned Tuna in Your Diet?

If you enjoy it and stick to recommended amounts, canned tuna is a smart, nutritious, and seriously underrated food. It’s not perfect, but few pantry staples are. The key is knowing what kind you’re buying and how often you’re eating it.

Balance it out with other protein sources, go easy on the mayo, and give your tuna some variety every now and then. Your body and your taste buds will thank you.

Frequently Asked Questions