Is Canned Tuna Healthy? (2024)

So, no matter how you define “healthy,” that’s a pretty impressive resume. Plus, it’s relatively inexpensive and can last for years in your cupboard.

Which is better for you: Canned tuna in oil, tuna in water, or fresh tuna?

The three types of tuna–canned in oil, canned in water, and fresh– all have favorable nutritional profiles and contain similar amounts of protein, vitamins, and minerals. But as you can see in the nutritional table below, based on USDA data for a 1 oz. portion, each type excels in different ways.

Source:https://fdc.nal.usda.gov/fdc-app.html#/?query=tuna

As you can see, for many of these factors, the differences noted in this table are fairly small and/or the quantities are low for all three types. For example, fresh, raw tuna is naturally low in sodium and while not shown here, sodium-free or low-sodium tuna options are available. The versatility in flavor, species, and packaging of canned tuna can help you find the right choice based on your preferences.

Here are the top 6 health benefits of canned tuna:

1. Lean protein helps support healthy muscles, skin, and bones.

A four-ounce serving of canned tuna in water contains 24 grams of complete protein. And the same amount of canned tuna in oil brings a whopping 32 grams. It’s called a complete protein, because it has amino acids that your body can’t produce itself. These amino acids help you build muscles, skin, bones, and cartilage. Plus, protein keeps you feeling full longer than carbs which can help with weight loss.

2. Omega-3 fatty acids support heart health.

Canned tuna features omega-3 essential fatty acids DHA and EPA. A diet rich in omega-3s is associated with a lot of health benefits such as lowering your risk of heart disease. For this and other reasons, the USDA recommends eating seafood at least two times a week for a total of 8-10 oz (but 90% of Americans don’t meet this guideline). Omega 3s are also a key advantage of apescatarian dietover a vegetarian diet.

3. Vitamin D supports bone and immune health.

Tuna is one of the few foods that naturally contain vitamin D. Depending on the species, a 5 oz can of tuna can contain up to 10% of the Daily Value for Vitamin D. Vitamin D is very important for bone health because it helps our bodies absorb calcium. It also plays a role in supporting immune health.

4. Vitamin B-12 supports energy metabolism and your red blood cells.

Canned tuna also features vitamin B-12. On average, a can of tuna contains 2 micrograms of vitamin B-12, which equals approximately the recommended daily amount of vitamin B-12 for adults. Your body relies on B-12 to produce DNA, red blood cells, and other core functions.

5. Essential minerals help for better overall health.

Canned tuna contains many important minerals like iron, phosphorus, selenium, and potassium to support overall health and wellness. It’s a nutrient dense food in a tiny can!

6. Low in fat

Canned tuna has less fat per ounce than other animal proteins like chicken and beef. Tuna salad calories and fat are higher, and oil-packed tuna contains more fat than water-packed, but a 1 oz serving of chunk light tuna in oil contains only 2.3 grams of total fat, while the same serving of chunk light tuna in water contains less than a gram.Higher fat levels also correlate to higher calories in a can of tuna: oil-packed tuna has 56 calories per ounce, which is more than double the calories in water-packed tuna.

Types of Fish

Most canned or pouched tuna comes from skipjack, yellowfin, or albacore tuna. Light or chunk light tuna is typically a blend of skipjack and yellowfin tuna, sometimes including tongol or bigeye tuna. Albacore, known for its light-colored flesh, firm texture, and mild flavor, falls under the category of white tuna, which includes solid white and chunk white. Some people prefer it over light tuna for dishes that require a milder flavor and a firmer, more steak-like fish. According to the National Fisheries Institute, approximately 70% of canned and pouched tuna consumed in the United States is skipjack tuna (or a small amount of yellowfin), while about 30% is albacore.