How Much Iron Does a Pack of Tuna Have?

January 10, 2026 •

3 min read

According to the National Institutes of Health, the Recommended Dietary Allowance (RDA) for iron varies significantly by age and sex, with adult men needing 8 mg and menstruating women requiring 18 mg daily. A convenient pack of tuna offers a simple way to contribute to these nutritional needs, but the exact amount of iron can differ based on the type of tuna and packaging.

Quick Summary

The iron content in a pack of tuna varies by type, typically offering a moderate amount of highly absorbable heme iron. Specific figures depend on the tuna variety (e.g., light vs. albacore) and brand. It is an excellent source of protein and omega-3s, but it should be noted that tuna's contribution to daily iron intake is often complementary rather than primary.

Key Points

Iron Content Varies: A 2.6 oz pack of light tuna typically contains about 0.9-1.0 mg of iron, while albacore packs have slightly less.
Heme Iron Source: The iron in tuna is heme iron, which the body absorbs more effectively than the non-heme iron from plant sources.
Moderate, Not Primary, Source: While beneficial, tuna is not a primary source of iron compared to red meat or fortified cereals; it serves as a good supplement.
Nutrition Beyond Iron: Tuna packs are also rich in high-quality protein, omega-3 fatty acids, and essential vitamins like B12.
Boost Absorption with Vitamin C: Pairing tuna with a source of Vitamin C (like bell peppers or lemon juice) can significantly improve the body's iron absorption.
Type of Tuna Matters: Light tuna (skipjack) generally has a higher iron content per serving than albacore (white) tuna.

A single pack of tuna, particularly the smaller 2.6-ounce varieties, can contain approximately 0.9 to 1.0 mg of iron. This provides a small but valuable contribution to your overall iron intake. However, the iron content can fluctuate based on the species of tuna, with light tuna generally providing slightly more than white albacore in pouch form. Beyond just the quantity, the type of iron in tuna is also a key factor. As a meat product, tuna offers heme iron, which the body absorbs more efficiently than the non-heme iron found in plant-based sources.

Factors Influencing Iron Content

Several elements can affect the final iron count you see on the nutrition label.

Tuna Species: The iron content differs between species. Light tuna, which typically includes skipjack, has a higher myoglobin concentration, leading to more iron. Albacore (white) tuna tends to be leaner and lower in iron.
Processing: The canning or pouching process itself can influence mineral concentrations. Some studies have shown that canning and sterilization can increase certain mineral levels compared to fresh fish.
Packed Medium: While less of a factor for iron than for fat or sodium, the packing medium (water versus oil) and any subsequent draining can slightly alter the final nutritional profile.

Comparing Different Types of Tuna

To better understand the variations, here is a comparison of iron content across different tuna products, with values based on approximate 3-ounce servings for consistency:

Pouched Light Tuna in Water: A 2.6 oz pouch can have approximately 0.9 mg of iron. For a 3 oz serving, this would be slightly higher.
Canned Light Tuna in Water: A drained 3 oz serving typically provides around 1.3 to 1.4 mg of iron.
Pouched Albacore Tuna in Water: A 2.6 oz pouch can contain about 0.4 mg of iron, making it lower than light tuna.
Canned Albacore Tuna in Water: This variety offers a moderate amount of iron, often similar to or slightly less than canned light tuna. The difference is more pronounced in pouched versions.

Nutritional Context: Tuna's Role in an Iron-Rich Diet

While tuna contains iron, it is not considered a primary powerhouse compared to other sources like red meat or legumes. However, its benefit comes from providing easily absorbable heme iron. For individuals looking to boost their iron intake through diet, tuna can be a valuable component, especially when paired with other iron-rich foods.

A tuna pack can also provide other nutritional benefits, including:

High-quality protein: A single pack is packed with protein, which is essential for muscle repair and growth.
Omega-3 Fatty Acids: Tuna is a good source of omega-3s, which are beneficial for heart and brain health.
Vitamin B12: Canned and pouched tuna contains a significant amount of vitamin B12, crucial for nerve function and red blood cell formation.
Selenium: This mineral acts as an antioxidant and is plentiful in tuna.

Comparison of Iron Sources

To put tuna's iron content into perspective, consider how it stacks up against other common sources. Heme iron sources are more bioavailable, while non-heme sources benefit from being consumed with Vitamin C to improve absorption.


Food Source	Iron Content (per 100g)	Type of Iron	Notes
Beef (Rump Steak)	3.6 mg	Heme	High source of easily absorbed iron.
Tuna (Canned in Water)	Approx. 1.0 mg	Heme	Moderate source, provides valuable heme iron.
Lentils (Cooked)	Approx. 3.3 mg	Non-heme	Excellent plant-based source, absorption enhanced by Vitamin C.
Chicken Liver	11 mg	Heme	Extremely high source of iron.
Spinach (Boiled)	1.6 mg	Non-heme	A good plant-based source, but absorption is inhibited by compounds like phytate.

How to Maximize Iron Absorption

For those relying on tuna as part of their iron strategy, maximizing absorption is key. Consuming tuna alongside foods rich in Vitamin C, like bell peppers, tomatoes, or a squeeze of lemon juice, can help enhance the absorption of iron. Additionally, avoiding coffee or tea during the meal can prevent certain compounds from interfering with absorption.

Conclusion: Making Informed Dietary Choices

In summary, a pack of tuna provides a modest amount of highly absorbable heme iron, making it a good dietary supplement rather than a primary iron source. The exact quantity depends on the type and processing, but even the smaller packs offer a nutritional boost alongside high-quality protein and omega-3s. By understanding these nuances and pairing tuna with Vitamin C-rich foods, consumers can make informed choices to support their overall health. For further reading, the National Institutes of Health provides comprehensive fact sheets on iron and other essential nutrients, offering detailed information on dietary needs and food sources.

Frequently Asked Questions

The iron content is generally similar between pouched and canned tuna of the same variety, with minimal differences. However, the specific processing methods and exact contents can lead to minor variations.

The Recommended Dietary Allowance (RDA) for iron is 8 mg per day for adult men and women over 50. For women aged 19–50, the RDA is 18 mg, primarily due to menstruation.

Tuna contains heme iron, the same highly bioavailable type found in red meat. While red meat often has a higher total iron concentration, the iron from tuna is absorbed with high efficiency.

Light tuna, often composed of skipjack, generally has more iron than white albacore tuna. This is due to the higher myoglobin content in the fish.

To maximize iron absorption, eat your tuna with a source of Vitamin C. Adding a squeeze of lemon juice, mixing in diced bell peppers, or eating it alongside a salad with a citrus-based dressing can be effective.

A pack of tuna is an excellent source of lean protein and heart-healthy omega-3 fatty acids. It also contains other essential nutrients, including Vitamin B12, selenium, and potassium.

Tuna can contribute to a diet rich in iron, but it should not be relied upon as the sole treatment for iron deficiency anemia. A varied diet with multiple iron sources and potentially supplements, under a doctor's guidance, is necessary.