How many Weight Watchers points is a can of tuna in water?

December 5, 2025 •

3 min read

Did you know that plain seafood, including canned tuna packed in water, is categorized as a Weight Watchers (WW) ZeroPoint™ food? This means that a standard can of tuna in water typically carries zero WW points, offering a versatile and budget-friendly protein source for members.

Quick Summary

A can of tuna in water is a ZeroPoint™ food on the Weight Watchers plan, providing a lean, high-protein foundation for meals and snacks without using up your daily points budget.

Key Points

Zero Points: A standard can of tuna packed in water is a ZeroPoint™ food on the Weight Watchers program.
Check the Label: To ensure zero points, always choose tuna packed in water and not oil, as oil adds points.
High Protein: Canned tuna is a great source of lean protein, which helps increase satiety and manage appetite.
Versatile Ingredient: Use zero-point tuna as a base for salads, wraps, or patties by mixing with other ZeroPoint ingredients like non-fat Greek yogurt and vegetables.
Use the App: For any brand-specific questions or pre-packaged kits, use the WW app's barcode scanner for the most accurate point value.
Balance Your Intake: While a healthy choice, it is still important to consume tuna in moderation and balance with other protein sources due to mercury levels.

The ZeroPoint™ Status of Tuna in Water

For many on the Weight Watchers (WW) program, understanding which foods are ZeroPoint™ items is key to a successful journey. These are foods that form the basis of a healthy eating pattern and don't need to be tracked or measured, providing flexibility and simplicity. Plain canned tuna, specifically packed in water, falls into this crucial category. Its high protein and low-fat content make it an excellent choice for satisfying hunger without accumulating points.

To be considered a ZeroPoint food, the tuna must be canned in water, not oil, and not contain any added seasonings or ingredients that would increase its point value. The ZeroPoint system encourages the consumption of lean proteins like fish, which are essential for muscle maintenance and promoting a feeling of fullness.

The Critical Difference: Water vs. Oil

The way tuna is packed fundamentally changes its nutritional profile and, consequently, its Weight Watchers point value. Tuna packed in oil is significantly higher in calories and fat, which is calculated into points on the WW system. This simple distinction is vital for those tracking their intake.


Feature	Tuna Packed in Water	Tuna Packed in Oil
WW Points	0 points	Varies, typically higher
Fat Content	Very low	Higher fat content
Calories	Lower	Higher
Nutrition	High in protein; preserves some omega-3s	Contains more fat, but also more omega-3s
Texture	Flakier, less dense	Softer, richer texture

How to Maximize ZeroPoint Tuna Meals

Using tuna in water is a smart strategy for creating delicious, filling, and zero-point meals. Here are some ideas for incorporating it into your diet:

Classic Tuna Salad (ZeroPoint Version): Mix drained tuna with non-fat plain Greek yogurt instead of mayonnaise, plus chopped celery and onion. Season with mustard, salt, and pepper.
Lettuce Wraps: Spoon your zero-point tuna salad mixture into fresh lettuce leaves (like Boston or iceberg) for a crunchy, satisfying lunch.
Stuffed Tomatoes or Bell Peppers: Hollow out a tomato or bell pepper and fill it with your zero-point tuna salad. This creates a colorful and refreshing meal.
Tuna Patties: Combine tuna with a bit of egg white and finely chopped vegetables. Pan-sear the patties in a non-stick pan with a spritz of cooking spray for a flavorful protein boost.

Important Considerations for Consuming Canned Tuna

While tuna is a fantastic ZeroPoint food, it's essential to be mindful of overall health recommendations. Tuna, especially larger species like albacore, can contain mercury. The FDA recommends a balanced diet that includes a variety of protein sources to minimize mercury exposure. For most people, a few servings of tuna per week is a perfectly healthy part of a balanced diet.

Another important note is to use the official WW app for verification. While the general rule is that tuna in water is zero points, different brands or packaged kits might have added ingredients that alter the point value. The app's barcode scanner provides the most accurate information.

For a deeper understanding of fish and seafood on the program, members can refer to the official WW website.

Conclusion

For anyone following the Weight Watchers program, a can of tuna in water is a zero-point food, making it an ideal choice for healthy, high-protein meals. By opting for tuna packed in water and being mindful of any added ingredients, you can easily incorporate this versatile protein into your diet. This powerful knowledge allows you to build satisfying, flavorful, and budget-friendly meals that align perfectly with your weight management goals without impacting your daily points.

Enjoying ZeroPoint Tuna: Simple and Delicious Meal Ideas

Here are some final zero-point meal inspirations featuring canned tuna in water:

Tuna Cucumber Bites: Top cucumber slices with drained tuna, a sprinkle of dill, and a dash of pepper.
Tuna Scramble: Add a can of drained tuna to egg whites for a high-protein breakfast scramble.
Mixed Greens Salad: Flake tuna over a bed of mixed greens with other zero-point vegetables like cherry tomatoes and bell peppers.
Tuna Stuffed Avocado: Mix tuna with chopped onions and lemon juice and serve in half an avocado (remember to track the avocado points).

With these simple ideas, zero-point tuna can become a powerful tool in your WW journey.

Frequently Asked Questions

No, only canned tuna packed in water without any added ingredients or seasonings is considered a ZeroPoint™ food. Tuna packed in oil will have a point value.

WW designates it as a ZeroPoint™ food because it is a lean, high-protein source. Protein helps promote satiety, which supports healthy eating habits.

While it won't impact your points, moderation is still advised. It's best to eat a variety of protein sources and be mindful of portion sizes, especially considering mercury levels in certain tuna types.

For plain tuna in water, the brand should not change its zero-point status. However, pre-seasoned pouches or meal kits with crackers will contain additional ingredients that add points.

You can mix drained tuna with other ZeroPoint™ foods like non-fat plain Greek yogurt, mustard, chopped celery, onions, or pickles to create a satisfying meal base.

To keep points low, use tuna packed in water. Substitute mayonnaise with non-fat Greek yogurt and add plenty of chopped zero-point vegetables like celery and onions. Some light mayonnaise can also be used, but you will need to track its point value.

For the most accurate and up-to-date information, use the barcode scanner within the official WW app. It is the most reliable tool for verifying point values.