Does tuna count as processed food?

November 14, 2025 •

3 min read

According to the Academy of Nutrition and Dietetics, canned tuna is a food processed at its peak to lock in nutritional quality and freshness. This immediately clarifies the question: does tuna count as processed food? Yes, but not in the way many people assume, and it is far from an unhealthy ultra-processed product.

Quick Summary

Canned tuna is considered a processed food due to the canning and cooking required for preservation. It is categorized as minimally processed, distinct from ultra-processed junk foods. The health impact depends on factors like packing liquid and tuna species chosen.

Key Points

Canned is Processed, but Not Ultra-Processed: Canned tuna is classified as a processed food, not ultra-processed junk food, due to canning and cooking methods.
Preservation, Not Additives: The long shelf life of canned tuna comes from heat sterilization and a vacuum seal, not from chemical preservatives.
Choose Low-Mercury Options: For lower mercury content, select canned light tuna (skipjack) over albacore or bigeye tuna, especially for vulnerable populations.
Watch the Sodium: Varieties packed in water or labeled 'no salt added' are healthier for controlling sodium intake.
Drain and Rinse to Reduce Sodium: You can significantly lower the sodium content of canned tuna by simply draining and rinsing it before eating.
Both Fresh and Canned Offer Nutrition: Both forms are excellent sources of protein, but canned is more affordable and convenient for everyday use.

Understanding the Levels of Food Processing

The term “processed food” often carries a negative connotation, but it encompasses a wide spectrum of preparation methods. The globally recognized NOVA classification system divides foods into four categories, helping to distinguish between beneficial and detrimental processing levels. Understanding this spectrum is key to understanding whether tuna counts as processed food.

Group 1: Unprocessed or minimally processed foods. These are foods altered slightly from their natural state for convenience. Examples include washed and bagged spinach, cut vegetables, and roasted nuts.
Group 2: Processed culinary ingredients. These are substances derived directly from Group 1 foods that are used to enhance dishes, not typically consumed alone. This includes oils, sugar, and salt.
Group 3: Processed foods. This category includes foods made by adding Group 2 ingredients to Group 1 foods. Examples are canned tuna (with added water, oil, or salt), canned beans, and simple cheese.
Group 4: Ultra-processed foods. These products undergo intensive manufacturing, containing many added ingredients like artificial colors, flavors, and preservatives that are not typically used in home cooking. Examples include chips, soft drinks, and packaged cookies.

The Journey from Ocean to Can

The very process of preparing tuna for a can or pouch involves multiple steps that classify it as a processed food. It's not a single operation but a carefully controlled series of actions designed to ensure safety, shelf-stability, and quality.

How Canned Tuna is Made

Sourcing and Receiving: Frozen tuna is delivered to a processing facility.
Thawing and Preparation: The tuna is thawed, and skilled workers perform cleaning and cutting to prepare it for cooking.
Cooking: The fish is pre-cooked, often via steam, to make it easier to separate the meat from bones and skin.
Canning: The cooked and cleaned tuna is packed into cans, where covering liquids (water, brine, or oil) are added.
Sealing and Sterilization: The cans are hermetically sealed and then heated under pressure in a process called retort sterilization. This kills microorganisms and prevents spoilage, giving the product its long shelf life without needing chemical preservatives.

Canned vs. Fresh Tuna: The Nutritional Breakdown

While fresh tuna is generally considered the most nutritious option, canned tuna remains a convenient and healthy choice, especially certain varieties. Below is a table comparing the different types based on key nutritional factors.


Feature	Fresh Tuna	Water-Packed Canned Light Tuna	Oil-Packed Canned White (Albacore) Tuna
Processing Level	Minimally processed (cleaned, cut)	Processed (cooked, canned, added water)	Processed (cooked, canned, added oil)
Sodium	Low/Natural	Moderate (can be high, varies by brand)	Higher (can be high, varies by brand)
Fat Content	Generally low	Very low fat	Higher fat content
Omega-3s	High	Present, often lower than fresh	Can be higher than light tuna
Mercury	Can be higher, especially in larger species	Lowest levels, especially skipjack	Higher than light tuna, lower than bigeye
Convenience	Low; requires cooking	High; ready-to-eat	High; ready-to-eat
Price	Varies, often expensive	Affordable	Moderately priced

Choosing the Healthiest Canned Tuna

Prioritize low mercury: For regular consumption, particularly for sensitive groups like pregnant women and children, opt for canned light tuna (skipjack), which has the lowest mercury levels.
Control sodium: Choose low-sodium or no-salt-added varieties. Draining and rinsing the tuna can further reduce sodium content by up to 41%.
Consider the liquid: Tuna packed in water is lower in calories and fat, while tuna packed in olive oil may have a richer flavor and offer healthy fats.
Look for sustainability: For environmentally conscious choices, look for certifications like the Marine Stewardship Council (MSC) or terms like "pole-and-line-caught".

Conclusion: The Final Verdict

Ultimately, the answer to "Does tuna count as processed food?" is a clear yes. However, it is crucial to recognize that not all processed foods are created equal. Canned tuna is a minimally processed food, meaning it has undergone simple preservation and preparation steps that extend its shelf life and make it a convenient source of high-quality protein and beneficial nutrients like omega-3s. The key to including tuna in a healthy diet is to be an informed consumer. By choosing low-mercury, low-sodium options and considering the packaging liquid, you can enjoy this versatile protein without concern. The convenience and affordability of canned tuna make it an excellent choice for a balanced diet, provided smart selections are made. For more on distinguishing between food processing levels, see this resource from the Heart and Stroke Foundation(https://www.heartandstroke.ca/articles/what-is-ultra-processed-food).

Frequently Asked Questions

No, canned tuna is not considered ultra-processed. According to the NOVA food classification system, it falls into the 'processed food' category because it involves minimal processing like cooking and canning.

Processed foods are simply altered from their natural state, such as canned beans or tuna. Ultra-processed foods, on the other hand, contain multiple added ingredients like artificial flavors, colors, and preservatives and undergo extensive manufacturing.

Yes, canned tuna is a nutritious, convenient, and affordable source of high-quality protein, vitamins, and minerals. Its healthiness depends on the type (light vs. white) and packing liquid (water vs. oil) chosen.

To reduce sodium, choose varieties labeled 'low sodium' or 'no salt added'. You can also drain the liquid from the can and rinse the tuna under running water, which can lower the sodium content by as much as 41%.

Canned light tuna, typically from the smaller skipjack species, has the lowest mercury content. Albacore tuna has higher levels, and bigeye tuna has the highest and should be avoided.

Tuna packed in water is lower in calories and fat. Oil-packed tuna, especially with olive oil, offers additional healthy fats but also higher calories. The healthier choice depends on your specific dietary goals.

Canned tuna is preserved through a process called sterilization. After the tuna is sealed in the can, it is cooked at a high temperature and pressure, which kills bacteria and creates a vacuum seal, ensuring it remains safe to eat for an extended period.