FoodScore
0/ 100
Goodseafood· 100 g

Tuna Canned Light Water

Canned light tuna in water is a highly nutritious seafood choice, scoring 74/100, primarily due to its exceptional protein content and minimal processing.

  • Provides an impressive 25.5g of protein per 100g serving, contributing significantly to daily needs.
  • It is a minimally processed whole food, classified as NOVA 1.
  • Contains only 50mg of sodium per 100g, making it a low-sodium option.
  • Offers 0.27g of beneficial omega-3 fatty acids per 100g serving.
  • An excellent source of Vitamin B12, supplying 125% of the Daily Value per 100g.
  • Scores -2 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
25.51g
51% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
50mg
2% of Daily Value
+
What it brings to the table
Protein (25.5g)+10
Micronutrients (Phosphorus, Vitamin B12)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 74

Canned light tuna in water achieves a strong FoodScore of 74/100, placing it in the 'Good' category. The primary driver of its high score is its outstanding protein content, providing 25.51g per 100g serving, which earns a significant bonus. As a minimally processed whole food (NOVA class 1), it receives additional points, reflecting its natural state and lack of added ingredients. The food also benefits from a bonus for key micronutrients, particularly its high Vitamin B12 content, which is 125% of the Daily Value per 100g, and phosphorus. It contains no added sugar, zero fiber, and a very low amount of total fat (0.82g), with only 0.23g of saturated fat, which avoids any penalties. Its low sodium content of 50mg per 100g is also a positive factor. To achieve an even higher score, the food would need to naturally contain more fiber or a broader range of micronutrients, as there are no significant penalties to remove.

Health benefits

What the nutrients in tuna canned light water actually do for you, grounded in established dietary science.

Supports Muscle Health and Repair

Canned light tuna is an excellent source of high-quality protein, crucial for muscle growth, repair, and maintenance. With 25.51g of protein per 100g, it provides a substantial portion of the daily protein needs for adults, especially beneficial for those engaged in regular physical activity. This protein profile includes essential amino acids necessary for muscle protein synthesis. Incorporating tuna into meals can help meet protein targets without adding excessive calories or saturated fat, supporting overall lean body mass.

Contributes to Brain and Nerve Function

This food is exceptionally rich in Vitamin B12, providing 125% of the Daily Value in a 100g serving. Vitamin B12 is vital for the proper functioning and development of brain and nerve cells, as well as for the formation of red blood cells. Adequate intake of B12 is associated with cognitive health and can help prevent fatigue. The presence of omega-3 fatty acids, though not in the highest amounts, also contributes to brain health, supporting neuronal membranes.

Aids in Heart Health

Canned light tuna in water is a lean protein source with a favorable fat profile. It contains only 0.23g of saturated fat per 100g, which is well within dietary recommendations for heart health. The presence of 0.27g of omega-3 fatty acids also contributes to cardiovascular well-being, as these fats are known to support healthy blood lipid levels and reduce inflammation. Choosing lean protein sources like tuna can be part of a diet aimed at maintaining a healthy heart.

Supports Weight Management

With 25.51g of protein and only 116 calories per 100g, canned light tuna is a nutrient-dense and low-calorie food that can be very effective for weight management. Protein is known for its satiating effect, helping to reduce overall calorie intake by promoting feelings of fullness. Its low fat and zero added sugar content further support weight control efforts, making it an ideal component of meals designed for calorie awareness.

How to eat it

Canned light tuna in water is a versatile and convenient protein source commonly used in American diets. It's often enjoyed in sandwiches, salads, or as a quick addition to pasta dishes. Its mild flavor and flaky texture make it easy to incorporate into various recipes, providing a lean protein boost without much preparation. A typical serving size is around 100g, which can easily fit into a balanced meal.

Drain the water thoroughly before use to avoid diluting flavors and to reduce any residual sodium.
Combine with chopped vegetables and a light vinaigrette for a quick, protein-rich salad or lettuce wraps.
Use in tuna melts or casseroles, but be mindful of added fats and sodium from other ingredients.
Mix with Greek yogurt instead of mayonnaise for a creamy, lower-fat tuna salad option.
Store unopened cans in a cool, dry place; once opened, refrigerate any unused portion in an airtight container and consume within two days.
Things to keep in mind

While generally safe and beneficial, individuals with a fish allergy should avoid tuna. Due to its mercury content, although light tuna typically has lower levels than albacore, pregnant women, breastfeeding mothers, and young children should consult health guidelines regarding safe consumption limits to minimize mercury exposure. The USDA and FDA provide specific recommendations for seafood intake in these populations. For most healthy adults, consuming canned light tuna in moderation as part of a varied diet poses no significant health concerns.

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Reader questions
Is canned light tuna in water healthy?
Yes, canned light tuna in water is considered very healthy. It scores 74/100 on FoodScore, indicating a highly nutritious food. It's an excellent source of protein (25.5g per 100g), very low in fat, and provides essential nutrients like Vitamin B12 (125% DV). Its minimal processing (NOVA 1) further contributes to its health benefits.
Is canned light tuna good for weight loss?
Absolutely, canned light tuna is an excellent food for weight loss. Its high protein content (25.5g per 100g) promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. With only 116 calories and 0.82g of total fat per 100g, it's a lean, calorie-efficient protein source that supports a calorie-controlled diet.
Is canned light tuna considered ultra-processed?
No, canned light tuna in water is not considered ultra-processed. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This classification reflects that it has undergone minimal changes from its natural state, primarily canning for preservation, without added sugars, unhealthy fats, or artificial ingredients.
How should I prepare canned light tuna for the best nutritional benefits?
To maximize nutritional benefits, prepare canned light tuna with minimal added fats or high-sodium ingredients. Drain the water well. Mix it with fresh vegetables, a squeeze of lemon juice, and herbs, or use it in salads with a light vinaigrette. Using Greek yogurt instead of mayonnaise for tuna salad can also reduce fat and increase protein.
What are some good alternatives to canned light tuna?
Good alternatives to canned light tuna that offer similar nutritional benefits include canned salmon, sardines, or mackerel, which are also rich in protein and omega-3s. For a plant-based option, chickpeas or white beans can provide a good source of protein and fiber, though they will differ in micronutrient profiles.
Does canned light tuna contain mercury?
Yes, all tuna contains some mercury, but canned light tuna generally has lower mercury levels than albacore or yellowfin tuna. This is because light tuna is typically made from smaller skipjack tuna. While moderate consumption is safe for most adults, specific populations like pregnant women should follow FDA guidelines for seafood intake to manage mercury exposure.
How much omega-3 does canned light tuna provide?
Canned light tuna in water provides 0.27g of omega-3 fatty acids per 100g serving. While not as high as some other fatty fish like salmon, this still contributes to your daily intake of these beneficial fats, which are important for heart and brain health. It's a good way to include some omega-3s in your diet.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171986)Updated 2026-04-20