Is Canned Tuna a High Sodium Food?

October 19, 2025 •

3 min read

According to the World Health Organization, the global mean sodium intake is more than double the recommended amount, often coming from processed foods like canned tuna. This raises the critical question: Is canned tuna a high sodium food? The answer depends heavily on the specific product, as sodium levels can vary widely between brands and preparation methods.

Quick Summary

A can of tuna can contain a moderate to high amount of sodium, significantly contributing to daily intake depending on the specific product. Consumers can find low-sodium or no-salt-added versions and reduce sodium by draining and rinsing the fish before consumption. Reading nutrition labels is essential for managing sodium levels.

Key Points

Check the Label: Standard canned tuna is often high in sodium, but many brands offer 'low sodium' or 'no salt added' versions that contain significantly less salt.
Drain and Rinse for Lower Sodium: You can effectively reduce the sodium content of canned tuna by up to 80% by thoroughly draining and rinsing it under cold, running water.
Packing Matters: While both contain added salt, tuna packed in water is typically lower in sodium than regular versions packed in oil.
Consider the Type: White albacore tuna can sometimes have more sodium than chunk light tuna, even when packed in water, so always compare nutritional information.
Balance with Fresh Food: Opting for low-sodium canned tuna and preparing more fresh foods at home gives you greater control over your overall sodium intake, supporting heart health and general wellness.

Understanding the Sodium Content in Canned Tuna

Fresh tuna is naturally low in sodium, but the canning process involves adding salt for preservation and flavor, dramatically increasing its sodium content. A single standard can of tuna can contain several hundred milligrams of sodium, making it a potentially high-sodium food. However, the exact amount can differ based on several factors, including the type of tuna and how it's packed.

Factors Influencing Sodium Levels

Regular vs. Low Sodium: Most major brands offer low-sodium or 'no salt added' varieties, which are significantly lower in sodium. A 5-ounce can of regular tuna can have around 280mg of sodium, while a 'no salt added' version might have as little as 70mg.
Packed in Water vs. Oil: Generally, tuna packed in water tends to have lower sodium levels than regular tuna packed in oil, though both contain added salt. Some low-sodium oil-packed options are also available.
Chunk Light vs. Albacore: There are slight differences in sodium between different tuna species, though the packing fluid and added salt are the main drivers. A 3 oz serving of light tuna in water may have about 210mg of sodium, while the same size of white albacore in water can have around 320mg.

How to Reduce Sodium When Eating Canned Tuna

For those who enjoy regular canned tuna but need to limit their sodium intake, there are effective strategies to reduce the salt content before consumption:

Drain the Liquid: The simplest step is to thoroughly drain the packing water or oil. Most of the added salt is dissolved in this liquid, so draining removes a significant portion.
Rinse Thoroughly: After draining, transfer the tuna to a colander or fine-mesh strainer and rinse it under cold, running water for a minute or two. Studies have shown that rinsing can reduce the sodium content by up to 80%.
Season with Alternatives: Instead of relying on salt for flavor, use herbs, spices, lemon juice, or vinegar. This boosts flavor without adding more sodium.

The Health Risks of Excessive Sodium

While necessary for nerve and muscle function, excess sodium intake is a major public health concern. High sodium consumption is a well-established risk factor for several serious health issues, including:

High Blood Pressure (Hypertension): Excess sodium causes the body to retain fluid, which increases blood volume and puts more pressure on blood vessels. Over time, this can lead to high blood pressure, a leading cause of heart disease and stroke.
Cardiovascular Disease: The strain on the heart and blood vessels from high blood pressure can increase the risk of heart attacks and heart failure.
Stomach Cancer: Some studies suggest a link between high-salt diets and an increased risk of stomach cancer, potentially due to damage to the stomach lining.
Kidney Disease and Osteoporosis: Excessive sodium can strain the kidneys and increase the excretion of calcium, potentially contributing to osteoporosis.

Comparison Table: Tuna Options


Feature	Regular Canned Tuna	Low-Sodium Canned Tuna	Fresh Tuna
Sodium	High (280-600mg per 5oz can)	Low (as little as 70mg per 5oz can)	Very Low (13mg per oz)
Flavor	Seasoned, saltier taste	Milder, requires seasoning	Mild, delicate flavor
Convenience	Highly convenient, shelf-stable	Highly convenient, shelf-stable	Requires preparation, shorter shelf life
Processing	Salt and water/oil added for preservation	Less salt added during processing	Unprocessed, no additives
Nutritional Control	Less control over sodium content	Greater control over sodium content	Complete control over sodium and additives

Conclusion: Choosing the Right Tuna for Your Diet

While it's true that standard canned tuna can be a high-sodium food due to the added salt used in processing, it is not an inherently high-sodium protein source. The key lies in being a label-savvy consumer and making informed choices. By opting for low-sodium or no-salt-added varieties, you can enjoy the protein and omega-3 benefits of tuna without the excessive salt. Draining and rinsing is a simple yet effective method to further reduce the sodium content of regular canned tuna. For those with strict sodium restrictions or health concerns, fresh tuna is the lowest-sodium option, but for convenience, low-sodium canned alternatives are a perfect compromise. By understanding the differences, you can easily incorporate this versatile protein into a heart-healthy diet. For more guidance on reading food labels and maintaining a balanced diet, consult resources like the American Heart Association.

Frequently Asked Questions

A standard 5-ounce can of tuna can contain anywhere from 280mg to over 500mg of sodium, depending on the brand and how it is packed.

Yes, you can eat canned tuna on a low-sodium diet by choosing 'no salt added' or 'low sodium' varieties. You can also drain and rinse regular canned tuna to reduce the sodium content significantly.

Yes, rinsing canned tuna is a proven method for reducing sodium. Studies indicate that rinsing canned foods can remove a substantial portion of the sodium that is dissolved in the packing liquid.

Tuna packed in water is generally lower in sodium than regular oil-packed tuna. However, for the lowest sodium content, you should look for specific 'low sodium' or 'no salt added' labels regardless of the packing liquid.

Yes, fresh tuna is naturally very low in sodium, with an ounce containing significantly less sodium than its canned counterparts. It is the best choice for individuals looking to minimize their sodium intake.

High sodium intake is linked to several health risks, including high blood pressure, increased risk of heart disease, stroke, and kidney problems.

To add flavor without adding sodium, use fresh herbs like parsley or cilantro, spices, lemon juice, black pepper, or a pinch of garlic or onion powder instead of salt.