What Is the Healthiest Way to Eat Canned Tuna for Optimal Nutrition?

October 6, 2025 •

4 min read

Packed with protein and omega-3 fatty acids, canned tuna is a pantry staple that can be both convenient and healthy. The key is knowing what is the healthiest way to eat canned tuna to maximize its nutritional benefits while minimizing potential risks like mercury exposure.

Quick Summary

Canned tuna provides protein and omega-3s, but to eat it healthily, select skipjack or light varieties packed in water to reduce mercury and calories. Enhance flavor with fresh vegetables, healthy fats, and herbs, and moderate intake for a balanced diet.

Key Points

Choose Light Tuna: Opt for skipjack or canned light tuna over albacore to minimize mercury intake.
Consider Water vs. Oil: Select water-packed for fewer calories, or high-quality oil-packed to preserve omega-3s and enhance flavor.
Limit High-Fat Add-Ins: Replace mayonnaise with healthier alternatives like Greek yogurt, avocado, or olive oil for a lower-calorie, nutrient-dense meal.
Pair with Fresh Veggies and Whole Grains: Boost fiber, vitamins, and minerals by combining tuna with crunchy vegetables, leafy greens, or whole-grain bread.
Practice Moderation: Stick to a couple of servings of light tuna per week, and incorporate other low-mercury fish and protein sources into your diet.
Look for Sustainable Certifications: Support sustainable fishing practices by choosing brands with the MSC label.
Check for BPA-Free Packaging: For those concerned about chemical exposure, choose tuna that comes in BPA-free cans or pouches.

Choosing the Right Canned Tuna

Making healthy choices starts in the grocery aisle. The type of tuna you purchase has a direct impact on its nutritional profile and potential mercury content.

Mercury Concerns: Albacore vs. Light Tuna

Mercury is a neurotoxin that can accumulate in fish over time. Larger tuna species, such as albacore (white) tuna, have higher concentrations of mercury than smaller, faster-growing species like skipjack (light) tuna. The FDA recommends limiting albacore consumption to one 4-ounce serving per week for most adults, while light tuna is safe for two to three servings weekly.

Packing Medium: Water vs. Oil

Canned tuna is typically packed in either water or oil, which significantly changes its nutritional value.

Tuna packed in water contains fewer calories and fat, which is ideal if you are monitoring your caloric intake. However, some of the beneficial omega-3 fatty acids can be lost when the water is drained.
Tuna packed in oil retains more omega-3s, though it contains more calories and fat. For the healthiest option, choose tuna packed in olive oil and incorporate the oil into your recipe rather than draining it.

Sustainable and BPA-Free Options

Look for certifications like the Marine Stewardship Council (MSC) label, which indicates the tuna was sustainably sourced. Additionally, some brands are now available in BPA-free cans or pouches, addressing concerns about potential chemical exposure.

Creative and Healthy Canned Tuna Recipes

Beyond the classic mayonnaise-laden tuna salad, there are countless delicious and healthy ways to prepare canned tuna. These recipes focus on fresh, nutrient-rich ingredients that enhance the tuna's flavor and health benefits.

Mediterranean Tuna Salad

This vibrant, fresh recipe replaces heavy mayonnaise with olive oil and lemon juice, packing in flavor and nutrients.

Ingredients:

1 can (5 oz) light tuna, packed in water, drained
1/2 cup chopped cucumber
1/2 cup chopped cherry tomatoes
1/4 cup finely chopped red onion
1/4 cup Kalamata olives, halved
2 tablespoons olive oil
Juice of 1 lemon
Crumbled feta cheese (optional)
Fresh oregano, salt, and pepper to taste

Instructions:

In a medium bowl, flake the drained tuna with a fork.
Add the cucumber, cherry tomatoes, red onion, and olives.
Drizzle with olive oil and lemon juice, then toss to combine.
Sprinkle with crumbled feta and fresh oregano. Season with salt and pepper.
Serve over a bed of fresh greens or with whole-grain crackers.

Healthy Tuna Melts

Enjoy a healthier version of a comfort food classic by swapping traditional toppings with healthier alternatives.

Avocado instead of Mayo: Mash avocado with lemon juice, salt, and pepper for a creamy, healthy base.
High-Protein Greek Yogurt: For a tangy and protein-rich alternative, mix Greek yogurt with a little mustard and seasoning.
Whole-Grain Bread: Use toasted whole-grain or sourdough bread for extra fiber and nutrients.
Lettuce Wraps: Skip the bread entirely and serve your tuna salad in crisp lettuce cups for a low-carb, refreshing meal.

Quick Tuna and White Bean Salad

This pantry-friendly recipe is a great source of fiber and protein.

Ingredients: 1 can light tuna, 1 can cannellini beans (rinsed), diced celery, chopped parsley, and a lemon vinaigrette.
Preparation: Combine all ingredients in a bowl and serve immediately or let marinate for a few minutes to let the flavors meld.

Canned Tuna Preparation and Pairings

Choosing the right can is just the beginning. How you prepare and pair canned tuna can make a significant difference to its nutritional quality and flavor.

Enhancing Flavor and Texture

To avoid a bland or mushy result, consider these tips:

Add Fresh Herbs: Herbs like dill, parsley, and cilantro add a burst of freshness and extra vitamins.
Incorporate Crunchy Veggies: Diced celery, carrots, and red onion provide a satisfying crunch and increase your vegetable intake.
Use Healthy Fats: A drizzle of extra virgin olive oil can add rich flavor and healthy monounsaturated fats.

Versatile Meal Ideas

Canned tuna is a versatile ingredient that can be used in many dishes:

Tuna Pasta: Add canned tuna to whole-wheat pasta with tomato sauce or a lemon-olive oil dressing for a simple, healthy meal.
Tuna Burgers: Mix flaked tuna with breadcrumbs, herbs, and an egg before forming patties and pan-frying.
Stuffed Avocados: Fill avocado halves with your favorite healthy tuna salad mix for a quick, protein-packed lunch.
Rice Bowl: Combine tuna with brown rice, black beans, salsa, and avocado for a Mexican-inspired bowl.

Comparison: Water-Packed vs. Oil-Packed Tuna


Feature	Water-Packed Tuna	Oil-Packed Tuna
Calories	Lower (approx. 66 calories per 1/2 cup, drained)	Higher (approx. 145 calories per 1/2 cup, drained)
Fat Content	Lower	Higher
Omega-3 Retention	Lower, as some omega-3s are lost when draining	Higher, as oil helps preserve omega-3s
Flavor	Milder, cleaner taste	Richer, more pronounced flavor
Texture	Firmer, flakier	Softer, more tender

Making it a Balanced Meal

To make canned tuna part of a truly healthy meal, it's essential to balance it with other food groups. This means pairing it with whole grains, plenty of vegetables, and a source of healthy fats, such as avocado or a vinaigrette. Varying your protein sources throughout the week is also a smart strategy to manage mercury intake and ensure a wider range of nutrients. Incorporating other seafood like canned salmon or sardines, which are lower in mercury, offers similar omega-3 benefits.

Conclusion: Mindful Consumption for Maximum Benefits

By being mindful of your choices—opting for light or skipjack tuna packed in water or high-quality olive oil, limiting your weekly intake, and incorporating a variety of fresh ingredients—you can enjoy canned tuna as a convenient and nutritious part of a healthy diet. This approach ensures you reap the high-protein and omega-3 benefits while staying within safe mercury exposure levels. Whether in a vibrant Mediterranean salad or a protein-rich tuna melt, thoughtful preparation is what is the healthiest way to eat canned tuna. Check the National Institutes of Health (NIH) website for further dietary guidelines.

Frequently Asked Questions

For most people, it is not recommended to eat canned tuna every day due to potential mercury accumulation. Light tuna is safer for more frequent consumption than albacore, but moderation and variety in your protein sources are key.

Tuna packed in water is lower in calories and fat. However, some omega-3s may be lost when the water is drained. Oil-packed tuna, especially in olive oil, retains more omega-3s, but contains more calories.

Canned light tuna, which is typically made from smaller skipjack tuna, has significantly lower levels of mercury compared to canned albacore (white) tuna.

You can replace mayonnaise with healthy alternatives like mashed avocado, plain Greek yogurt, hummus, or a simple vinaigrette made with olive oil and lemon juice.

The FDA recommends limiting canned albacore (white) tuna to one 4-ounce serving per week. You can safely eat two to three servings of canned light (skipjack) tuna weekly.

For similar omega-3 benefits with lower mercury levels, consider incorporating canned salmon or sardines into your diet.

Look for products explicitly labeled 'no salt added' or 'low-sodium' on the packaging. These varieties can contain much less sodium than regular canned tuna.