Is Canned Tuna an Inflammatory Food? The Surprising Truth

October 3, 2025 •

5 min read

Tuna is a budget-friendly and accessible source of protein, with the average American eating it frequently. But while many tout its omega-3 fatty acids, the question remains: is canned tuna an inflammatory food? This article explores the science behind tuna's impact on inflammation and provides clear guidelines for incorporating it into a healthy diet.

Quick Summary

Canned tuna is generally anti-inflammatory due to its high content of omega-3 fatty acids like EPA and DHA. However, factors like mercury content, particularly in albacore varieties, and high sodium levels require moderation and careful selection.

Key Points

Omega-3 powerhouse: Canned tuna is rich in omega-3s (EPA and DHA), which are known for their strong anti-inflammatory effects.
Mercury is the risk: Potential inflammatory risk comes from mercury exposure with excessive intake of high-mercury varieties like albacore or bigeye tuna.
Choose light tuna: Opting for canned light tuna (skipjack) is recommended due to its significantly lower mercury levels.
Check sodium levels: Many canned tunas contain high sodium; selecting 'no salt added' or low-sodium versions is important for managing inflammation.
Balance is key: The overall diet is what truly impacts inflammation, so combine canned tuna with other anti-inflammatory foods like vegetables, nuts, and olive oil.
Moderation is essential: Health experts recommend limiting tuna consumption to a few servings per week to minimize risks and ensure a varied, balanced diet.

The Anti-Inflammatory Power of Canned Tuna

Far from being an inflammatory food, tuna—including the canned variety—is well-regarded for its anti-inflammatory properties, primarily due to its rich content of omega-3 fatty acids. These essential fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), play a crucial role in regulating the body's inflammatory response. Unlike omega-6 fatty acids, which can be pro-inflammatory when consumed in excess relative to omega-3s, EPA and DHA help produce eicosanoids that reduce inflammation.

Omega-3s: The Key Anti-Inflammatory Agent

Cardiovascular Health: Studies show that omega-3s can lower triglycerides, reduce blood pressure, and slow the buildup of plaque in arteries, all of which contribute to better heart health and reduced inflammation.
Brain Health: The DHA in tuna is vital for cognitive function and has been linked to reduced brain inflammation and a lower risk of age-related cognitive decline.
Joint Pain: For those with inflammatory conditions like rheumatoid arthritis, the omega-3s in fish like tuna can help decrease joint stiffness and tenderness.
Mental Well-being: Research indicates that omega-3s, along with vitamin D found in tuna, may help regulate mood and reduce symptoms of anxiety and depression, which are often linked to inflammation.

Beyond omega-3s, canned tuna also provides vitamin D and selenium, both of which possess anti-inflammatory and antioxidant properties. Selenium, in particular, acts as a powerful antioxidant that helps protect cells from damage and can bind with mercury to help the body excrete it.

The Potential Pitfalls: When Tuna Can Be Problematic

While the tuna itself is a source of anti-inflammatory nutrients, certain factors related to its preparation and consumption can contribute to inflammatory risks. These risks are not inherent to the fish but rather dependent on consumer choices and moderation.

The Mercury Concern

Mercury is a neurotoxin that can accumulate in fish over their lifespan, and higher levels are found in larger, longer-living species. Excessive intake of mercury over time can cause inflammation and oxidative stress in the brain and nervous system. Health authorities, including the FDA, provide consumption guidelines to help manage mercury exposure, especially for pregnant women, young children, and older adults. The type of tuna matters significantly here.

High Sodium Content

Many canned tuna products contain added salt for flavor and preservation. A typical can may have a moderate amount of sodium, but regular consumption of high-sodium varieties can lead to increased blood pressure, a condition associated with inflammation. For individuals with a family history of heart disease, choosing low-sodium or 'no salt added' options is essential.

Other Inflammatory Additions

Some popular tuna salad recipes or ready-to-eat tuna kits include high-fat mayonnaise, refined carbohydrates (like white bread for sandwiches), or other processed ingredients. These additions can negate tuna's anti-inflammatory benefits by introducing elements known to promote inflammation, such as trans fats and added sugars.

Comparison: Choosing the Right Tuna for an Anti-Inflammatory Diet

This table compares different tuna options to help you make an informed decision for your health.


Feature	Canned Light Tuna (Skipjack)	Canned White Tuna (Albacore)	Fresh/Frozen Tuna (Yellowfin/Bigeye)
Mercury Content	Low. Considered a "best choice" by the FDA for all populations.	Higher. Classified as a "good choice," with more limited weekly servings recommended.	Highest. Bigeye should be avoided by vulnerable groups. Best consumed infrequently.
Omega-3 Content	Good source of EPA and DHA.	Higher in omega-3s than light tuna.	Often contains the most omega-3s, but varies by species.
Sodium Concerns	Watch for varieties with added salt. Low-sodium and no-salt-added options are widely available.	Can be higher in sodium, depending on the brand and packing.	Naturally low in sodium.
Convenience	Highly convenient, affordable, and shelf-stable.	Also convenient and shelf-stable.	Requires cooking and has a shorter shelf life.

A Guide to Buying and Enjoying Canned Tuna Safely

Choose the right type: Opt for canned light tuna (skipjack) most often due to its lower mercury content, especially if you eat fish frequently or are in a sensitive population group.
Go low-sodium: Select canned tuna with labels that read 'no salt added' to keep your sodium intake in check.
Pack in water: To reduce overall fat and calorie intake, choose tuna packed in water rather than oil. You can always add your own healthy fat, like extra virgin olive oil, which is also anti-inflammatory.
Add healthy ingredients: Mix canned tuna with anti-inflammatory foods like avocado, leafy greens, nuts, and seeds instead of processed condiments.
Vary your protein sources: As with any food, moderation is key. Diversify your diet with other protein sources to ensure a wide range of nutrients and minimize the potential risks associated with any one food.

The Bigger Picture: Canned Tuna in an Anti-Inflammatory Diet

No single food, including canned tuna, can completely prevent or cause inflammation on its own. The impact of any food is determined by your overall dietary pattern. For the greatest anti-inflammatory effect, incorporate canned tuna as part of a larger eating plan rich in whole, unprocessed foods.

This includes:

Fruits and Vegetables: Choose brightly colored produce, leafy greens, and berries, which are high in antioxidants and polyphenols.
Healthy Fats: Use olive oil, nuts, and seeds, which are also excellent sources of anti-inflammatory compounds.
Lean Proteins: Balance tuna with other sources of lean protein like chicken, turkey, beans, and lentils.
Whole Grains: Opt for fiber-rich whole grains like brown rice, oats, and quinoa over refined carbohydrates.

By focusing on a diverse, nutrient-dense diet and using canned tuna judiciously, you can maximize its health benefits while mitigating potential downsides.

Conclusion: The Bottom Line on Canned Tuna

So, is canned tuna an inflammatory food? The answer is no, not inherently. On the contrary, its high concentration of omega-3 fatty acids gives it powerful anti-inflammatory properties that can support heart health, brain function, and mood regulation. The potential for inflammation arises not from the tuna itself, but from excessive consumption of high-mercury varieties or from unhealthy additives like high levels of sodium or processed ingredients. By choosing low-mercury, no-salt-added versions and pairing them with other anti-inflammatory foods, you can safely and healthfully enjoy canned tuna as a regular part of a balanced diet.

For more information on combating inflammation through diet, consider exploring a resource like Harvard Health's quick-start guide.

Frequently Asked Questions

Canned tuna contains mercury, but the amount varies by species. Canned light (skipjack) tuna is low in mercury and considered a 'best choice' for most adults, who can safely eat 2–3 servings per week. High-mercury varieties like albacore and bigeye should be limited to prevent mercury accumulation over time.

Canned tuna contains omega-3 fatty acids (EPA and DHA) and other nutrients like selenium and vitamin D, all of which have anti-inflammatory effects. These compounds help regulate the body's inflammatory responses and reduce the production of inflammatory substances.

For those concerned with fat and calories, tuna packed in water is often recommended as it contains less total fat and calories. However, both are nutritious. If you choose water-packed, you can add your own healthy fat, like olive oil, which is also anti-inflammatory.

According to the FDA, adults can safely eat 2–3 servings (8–12 ounces) of canned light tuna per week. Because albacore tuna is higher in mercury, it's recommended to limit consumption to one serving (4 ounces) per week.

Pregnant women and young children should be cautious of mercury intake. They can safely consume 2–3 servings of low-mercury options like canned light (skipjack) tuna per week. High-mercury varieties like albacore and bigeye should be limited or avoided.

The canning process may slightly reduce the omega-3 content compared to fresh tuna, but canned tuna remains a significant source of these anti-inflammatory fatty acids. The convenience and affordability of canned tuna make it an accessible way to meet weekly fish intake recommendations.

Yes, pairing canned tuna with other anti-inflammatory foods like avocado, leafy greens, and olive oil can maximize its benefits. Conversely, mixing it with pro-inflammatory ingredients like high-fat mayonnaise or refined carbohydrates can negate the anti-inflammatory effects.