Does Canned Tuna Help Build Muscle? The Ultimate Guide

December 24, 2025 •

3 min read

Canned tuna is a convenient and affordable source of protein. Data shows that over 25% of American homes have canned tuna on hand. But, is it an effective choice for muscle growth?

Quick Summary

Canned tuna provides high-quality protein and essential nutrients for muscle repair. This guide explores its benefits, including omega-3s, and offers advice on safe consumption. It's a great option for those seeking a lean protein source. Mercury levels and preparation are also discussed.

Key Points

Complete Protein: Canned tuna provides all essential amino acids needed for muscle repair.
Omega-3s for Recovery: Omega-3s help reduce muscle soreness and inflammation.
Low-Calorie Protein: Water-packed tuna is a lean protein source, ideal for managing weight.
B Vitamins for Energy: B vitamins support energy metabolism for workouts.
Mercury Awareness: Limit consumption of certain types of tuna to reduce mercury risk.
Convenient and Versatile: Canned tuna is easy to use in various meals and snacks.

The Role of Canned Tuna in Muscle Building

Protein is critical for anyone wanting to build muscle. It contains amino acids that repair and build muscle tissue after workouts. The high protein content and convenience of canned tuna make it a valuable choice.

Nutritional Benefits of Canned Tuna

Canned tuna offers benefits beyond protein:

Complete Protein: Tuna has all essential amino acids. A 5-ounce can of light tuna in water provides over 30 grams of protein, often with less than 150 calories.
Omega-3 Fatty Acids: Tuna, especially albacore, contains omega-3 fatty acids (EPA and DHA). These fats have anti-inflammatory properties, which help with muscle recovery.
B Vitamins: Tuna is rich in B vitamins, including B12, B6, and niacin. These vitamins help turn food into energy, essential for workouts and energy metabolism. B12 supports red blood cell production and DNA synthesis.
Essential Minerals: It contains selenium and magnesium. Selenium protects cells from damage, while magnesium is important for nerve and muscle function.

Tuna: Water-Packed vs. Oil-Packed

Choosing the right type of canned tuna is important. Here's a comparison:


Feature	Water-Packed Tuna	Oil-Packed Tuna
Calories	Lower in calories, good for weight management.	Higher in calories due to the oil, good for bulking.
Fat Content	Very low in fat, a lean protein choice.	Higher in fat, includes omega-3s and added fats from the oil.
Nutrient Retention	Some omega-3s may be lost in the water.	The oil helps preserve omega-3s and flavor.
Versatility	Good for low-fat recipes like tuna salad or wraps.	Better for richer dishes like pasta or casseroles.
Sodium	Often higher in sodium. Rinsing can reduce sodium.	Sodium content varies depending on the brand and oil.

Water-packed tuna is a popular choice for building lean muscle because of its lower calories and fat. Oil-packed tuna can be used to increase calorie intake.

Mercury Concerns

Tuna can accumulate mercury. Canned tuna is usually made from smaller species like skipjack, which have lower mercury levels.

The FDA and EPA offer guidelines for safe consumption. They recommend 2–3 servings per week for canned light tuna (skipjack). Limit canned white (albacore) tuna to 1 serving per week because it has more mercury. Eating a variety of fish helps minimize mercury exposure.

Incorporating Canned Tuna

Here are some ideas for including canned tuna in your diet:

Tuna Salad: Mix water-packed tuna with Greek yogurt, celery, and lemon juice.
Post-Workout Fuel: Combine canned tuna with complex carbohydrates like whole-wheat pasta or brown rice.
Tuna Patties: Mix drained tuna with breadcrumbs, an egg, and seasonings. Cook them in a pan or bake for a meal.
Tuna Stuffed Avocado: Mix tuna with seasonings and stuff into a halved avocado.

Conclusion

Canned tuna is a convenient and cost-effective food for muscle building. Its high-quality protein, omega-3s, B vitamins, and minerals make it valuable for any fitness diet. By being aware of mercury intake and choosing water-packed versions, you can safely use it to build muscle. Variety is key, so consider other protein sources like chicken, eggs, and low-mercury fish. Consult the FDA for further nutritional information.

Note: This information is for educational purposes only and is not medical advice. Consult a healthcare professional or registered dietitian for personalized dietary advice.

Frequently Asked Questions

Both tuna and chicken breast are excellent sources of lean protein. Tuna is slightly lower in calories and fat, but chicken may offer more protein per serving. The best choice depends on personal preference and dietary goals.

The FDA recommends limiting canned light tuna (skipjack) to 2-3 servings per week (4oz/serving). If eating canned white tuna (albacore), limit intake to 1 serving per week.

For lean muscle building, tuna in water is preferred because it is lower in calories and fat. Oil-packed tuna is better for those needing more calories.

Yes, canned tuna is an excellent post-workout option due to its high-quality protein for muscle repair. Pair it with carbs like a whole-wheat wrap.

Canned tuna supports weight loss while building muscle, especially when packed in water. Its high protein content helps reduce calorie intake while providing protein for muscle mass.

Easy options include tuna salad, mixing it into pasta, or making a protein-rich tuna salad with Greek yogurt instead of mayonnaise. It also works well on toast or in a wrap.

The main concerns are potential mercury exposure if overeaten and the sodium content. Check labels, rinse the tuna, and stick to recommended serving sizes.