seafood · Serving 3 oz
Tuna (canned in water, drained)
Canned tuna (in water, drained) scores 61/100, earning a "Good" FoodScore. It's an excellent source of protein and essential micronutrients, with minimal saturated fat and no added sugar.
61
Good
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Protein (28.8g)+10
- Micronutrients (Phosphorus, Vitamin D, Vitamin B12)+6
What brings the score down
Penalties- Processed (NOVA 3)-5
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 128 kcal | — |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | — |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
| Added sugar | 0 g | 0% |
| Sodium | 321 mg | 14% |
| Potassium | 201 mg | 4% |
| Calcium | 0 mg | 0% |
| Iron | 1.5 mg | 8% |
| Magnesium | 28 mg | 7% |
| Phosphorus | 184 mg | 15% |
| Zinc | 0.8 mg | 7% |
| Vitamin A | 0 % | 0% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 15 % | 15% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 125 % | 125% |
| Folate | 0 % | 0% |
| Riboflavin | 0 % | 0% |
| Omega-3 | 0.3 g | — |
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Is canned tuna good for weight loss?
- Yes, canned tuna can be beneficial for weight loss. It is high in protein (28.8g per serving), which promotes satiety and helps maintain muscle mass, while being relatively low in calories (128 per 3 oz serving).
- Is canned tuna good for heart health?
- Canned tuna is generally good for heart health. It is very low in saturated fat (0.2g per 100g) and provides beneficial omega-3 fatty acids, though its sodium content (321mg per 100g) should be considered for those monitoring intake.
- Is canned tuna ultra-processed?
- Canned tuna is classified as NOVA 3, indicating it is a processed food. While it undergoes processing like canning, it retains much of its nutritional value and does not contain added sugars or excessive fats typically found in ultra-processed foods.
- Is canned tuna good for building muscle?
- Absolutely, canned tuna is excellent for building muscle. A 3 oz serving provides 28.8g of protein, which is crucial for muscle repair and growth. It also offers essential micronutrients like Vitamin B12 that support metabolic functions.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.