FoodScore
0/ 100
Very goodseafood· 100 g

Tuna Canned White Water

Canned white tuna in water is a highly nutritious seafood choice, scoring 79/100 due to its excellent protein content and beneficial omega-3 fatty acids.

  • Provides 23.6g of protein per 100g, contributing significantly to daily needs.
  • Contains 0.86g of omega-3 fatty acids, important for heart health.
  • It is a minimally processed whole food, classified as NOVA 1.
  • Very low in sodium at 50mg per 100g, making it suitable for sodium-restricted diets.
  • Offers 49% of the Daily Value for Vitamin B12 in a single serving.
  • Scores +3 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
23.62g
47% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
50mg
2% of Daily Value
+
What it brings to the table
Protein (23.6g)+10
Micronutrients (Phosphorus, Vitamin B12)+4
Omega-3 (0.9g)+5
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 79

Canned white tuna in water achieves a very good FoodScore of 79/100, primarily driven by its strong nutritional profile. A significant bonus of +10 points is awarded for its high protein content, providing 23.6g per 100g serving, which is nearly half of an average adult's daily protein requirement. It also receives +5 points for its beneficial omega-3 fatty acids, with 0.86g per 100g, and an additional +4 points for key micronutrients like phosphorus and Vitamin B12, which is present at 49% of the Daily Value. The fact that it is a minimally processed whole food (NOVA 1) contributes another substantial +10 points, aligning with dietary guidelines that prioritize whole, unprocessed foods. This food incurs no penalties, as it contains no added sugar, trans fat, or significant amounts of saturated fat (0.79g). Its low sodium content of 50mg per 100g also contributes positively. To achieve an even higher score, it would need to contain more fiber, which is absent in seafood, or a broader range of micronutrients in higher percentages.

Health benefits

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

Supports Muscle Health and Repair

Tuna is an excellent source of high-quality protein, essential for muscle growth, repair, and maintenance. Each 100g serving provides 23.6g of protein, which is a substantial portion of the daily recommended intake for adults. This makes it particularly beneficial for individuals engaging in regular physical activity or those looking to increase their protein intake for satiety and muscle preservation. The protein in tuna contains all essential amino acids, making it a complete protein source that the body can efficiently use for various physiological functions. Incorporating tuna into meals can help meet protein targets without adding excessive calories or unhealthy fats.

Promotes Heart Health

Canned white tuna in water contributes to cardiovascular health primarily through its content of omega-3 fatty acids. A 100g serving contains 0.86g of omega-3s, specifically EPA and DHA, which are recognized for their role in reducing inflammation and supporting healthy blood lipid levels. Dietary guidelines emphasize the importance of consuming seafood rich in omega-3s for heart protection. Furthermore, tuna is low in saturated fat, with only 0.79g per 100g, and contains no trans fat, which further supports a heart-healthy dietary pattern. Its low sodium content of 50mg also helps manage blood pressure.

Boosts Brain Function and Mood

The omega-3 fatty acids found in tuna, at 0.86g per 100g, are crucial for brain health and cognitive function. These essential fats play a vital role in the structure and function of brain cells, supporting memory, learning, and overall neurological health. Research suggests adequate intake of omega-3s may also contribute to mood regulation. Additionally, tuna is a significant source of Vitamin B12, providing 49% of the Daily Value per 100g. Vitamin B12 is essential for nerve function and the production of neurotransmitters, which are critical for maintaining brain health and preventing cognitive decline. Regular consumption can help ensure adequate intake of these brain-supportive nutrients.

Supports Energy Metabolism

Tuna is an excellent source of Vitamin B12, providing 49% of the Daily Value in a 100g serving. Vitamin B12 is a crucial nutrient involved in numerous metabolic processes, including the conversion of food into energy. It plays a key role in the formation of red blood cells, which are responsible for carrying oxygen throughout the body, thereby supporting overall energy levels and preventing fatigue. The high protein content also contributes to sustained energy by promoting satiety and stable blood sugar levels. Including tuna in your diet can help ensure adequate intake of this vital vitamin, supporting efficient energy metabolism.

How to eat it

Canned white tuna in water is a versatile and convenient protein source, commonly used in American diets for quick meals. It's often featured in sandwiches, salads, and casseroles. Its mild flavor makes it adaptable to various seasonings and accompaniments. A typical serving size is around 100g, providing a significant portion of daily protein needs without excessive calories. It pairs well with vegetables, whole grains, and healthy fats like avocado or olive oil for a balanced meal.

Drain well before use to remove excess water and prevent a watery dish, especially for salads or sandwiches.
Combine with Greek yogurt or mashed avocado instead of mayonnaise for a creamier texture and added nutrients.
Incorporate into pasta salads, wraps, or as a topping for crackers to create quick, protein-rich snacks or light meals.
Use in tuna melts or casseroles, but be mindful of added fats and sodium from other ingredients to maintain the overall nutritional value.
Things to keep in mind

While canned tuna is generally safe and nutritious, there are some considerations. The primary concern with tuna is its mercury content, particularly for albacore (white) tuna, which tends to have higher levels than skipjack (light) tuna. Pregnant women, breastfeeding mothers, and young children should limit their intake to 4 ounces per week to minimize mercury exposure. Individuals with fish allergies should, of course, avoid tuna. For the general healthy adult population, consuming canned white tuna in moderation as part of a varied diet is typically not a concern.

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Reader questions
Is canned white tuna in water healthy?
Yes, canned white tuna in water is considered a very healthy food, scoring 79/100 on FoodScore. It is an excellent source of lean protein (23.6g per 100g) and beneficial omega-3 fatty acids (0.86g). It's also low in calories, saturated fat, and sodium, making it a nutrient-dense choice.
Is canned white tuna good for weight loss?
Yes, canned white tuna can be beneficial for weight loss. Its high protein content (23.6g per 100g) promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. It is also low in calories (128 per 100g) and fat, making it a lean option for managing weight.
Is canned white tuna processed?
Canned white tuna in water is considered a minimally processed food, classified as NOVA 1. This means it has undergone minimal processing, such as canning, which preserves its nutritional integrity without adding unhealthy ingredients like excessive sugar, salt, or unhealthy fats.
How should I prepare canned white tuna for the best nutritional benefits?
To maximize nutritional benefits, drain the tuna well to reduce sodium from the canning liquid. Combine it with fresh vegetables, a squeeze of lemon, and a drizzle of extra virgin olive oil for healthy fats. Avoid excessive mayonnaise or high-sodium condiments to keep the dish light and nutrient-focused.
What are good alternatives to canned white tuna?
Good alternatives include other canned fish like sardines or salmon, which also offer high protein and omega-3s. For a non-fish option, cooked chicken breast or legumes like chickpeas can provide similar protein content for salads and sandwiches, offering variety in your diet.
Does canned white tuna contain mercury?
Yes, canned white tuna (albacore) does contain mercury, generally more than skipjack (light) tuna. While safe for most adults in moderation, pregnant women, breastfeeding mothers, and young children should limit their intake to about 4 ounces per week due to mercury accumulation concerns.
Is canned white tuna good for muscle building?
Absolutely. With 23.6g of complete protein per 100g, canned white tuna provides the essential amino acids necessary for muscle repair and growth. It's a convenient and effective food for supporting muscle building and recovery, especially after exercise.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 171988)Updated 2026-04-20