Answer · data-grounded
Is canned tuna healthy?
FoodScore verdict · Good
Yes, canned tuna in water, drained, is a highly beneficial lean protein source for most people, especially when choosing light tuna to minimize mercury intake.
About Tuna (canned in water, drained) — see the full nutrition panel and score breakdown.
Healthy for
For muscle building and satiety
With 28.8g of protein per 100g, canned tuna is an excellent food for supporting muscle repair and growth, making it ideal for athletes and those looking to increase protein intake. Its high protein content also contributes to satiety, which can be helpful for weight management.
For heart health
Tuna provides beneficial omega-3 fatty acids, which are known to support cardiovascular health. Regular consumption, within recommended limits, can contribute to a balanced diet that supports heart function and reduces risk factors for heart disease.
For low-carb and Mediterranean diets
Naturally low in carbohydrates and rich in protein and healthy fats, canned tuna fits well into ketogenic and paleo eating patterns. It also aligns with the Mediterranean diet's emphasis on lean protein sources and seafood, supporting overall dietary goals.
When it stops being healthy
For those sensitive to sodium
Canned tuna, even when drained, contains 321mg of sodium per 100g. Individuals managing high blood pressure or those on sodium-restricted diets should opt for very low sodium varieties or limit consumption to avoid exceeding daily sodium recommendations.
For excessive consumption (mercury risk)
While light tuna is lower in mercury than albacore, consuming very large quantities of any canned tuna can lead to mercury accumulation over time. It is important to adhere to recommended serving sizes, especially for vulnerable populations.
How to eat it well
Canned tuna in water is a versatile and convenient protein source. It is typically ready to eat straight from the can, making it a quick addition to meals. Draining the water helps reduce sodium content and improves texture. It can be flaked and mixed into salads, sandwiches, or used as a topping for crackers.
- Always drain the water thoroughly to reduce sodium and improve flavor.
- Pair tuna with fresh vegetables and healthy fats like avocado or olive oil for a balanced meal.
- Store unopened cans in a cool, dry place; refrigerate leftovers in an airtight container for up to two days.
- Choose light tuna (skipjack or tongol) over albacore for lower mercury levels.
- Avoid adding excessive mayonnaise or high-fat dressings to maintain its lean profile.
Common myths, corrected
Myth
All canned tuna has high levels of mercury and should be avoided.
Reality
The mercury content varies significantly by tuna species. Light tuna, typically skipjack or tongol, has much lower mercury levels than albacore tuna, making it safe for most people to consume 2-3 servings per week.
Myth
Pregnant women should not eat any canned tuna due to mercury concerns.
Reality
The FDA and EPA advise pregnant and breastfeeding women to consume 2-3 servings per week of 'light' canned tuna. This provides essential omega-3s for fetal development while keeping mercury exposure low.
Myth
Canned tuna is always very high in sodium.
Reality
While regular canned tuna contains sodium, draining the can significantly reduces it. Many brands also offer 'no salt added' or 'very low sodium' options, which are excellent choices for those monitoring sodium intake.
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Frequently asked
What is the recommended serving size for canned tuna?
A typical serving size is about 3-4 ounces (around 85-113 grams), which is roughly half a standard 5-ounce can.
How often can I eat canned tuna?
For most healthy adults, consuming 2-3 servings of light canned tuna per week is generally considered safe and beneficial, aligning with dietary guidelines for seafood intake.
Is tuna canned in oil better than tuna canned in water?
Tuna canned in water is typically lower in calories and fat, making it a leaner option. Tuna canned in oil may offer a richer flavor and slightly more omega-3s, but also more calories and fat.
Does draining the water from canned tuna reduce its nutritional value?
Draining the water primarily reduces sodium content. Most of the beneficial nutrients, like protein and omega-3s, remain in the tuna itself.
Can I give canned tuna to children?
Yes, light canned tuna can be given to children in moderation. Consult a pediatrician for specific serving recommendations based on age and weight, adhering to the same mercury guidelines as adults.
What should I look for on the label when buying canned tuna?
Look for 'light tuna' (skipjack or tongol) for lower mercury, 'in water' for a leaner option, and 'no salt added' or 'low sodium' if you are monitoring sodium intake.
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Reviewed and edited by Lena Voigt · Lead Editor, Nutrition & Methodology. Last updated Apr 20, 2026. Methodology → how FoodScore is calculated.