Is Canned Tuna OK on an Anti-Inflammatory Diet? What You Need to Know

October 19, 2025 •

4 min read

According to the Arthritis Foundation, canned fish like tuna contains anti-inflammatory omega-3 fatty acids that can be part of a nutritious diet. So, is canned tuna ok on an anti-inflammatory diet? Yes, it can be, with some strategic considerations to maximize benefits and mitigate risks.

Quick Summary

Canned tuna can be a budget-friendly source of inflammation-fighting omega-3s, protein, and vitamin D. Choosing the right type, like canned light tuna, and eating it in moderation is key to balancing its benefits against potential mercury exposure and excessive sodium.

Key Points

Canned tuna can fight inflammation: It contains omega-3 fatty acids (EPA and DHA), which are known for their anti-inflammatory properties and can help balance the omega-6 to omega-3 ratio in your diet.
Choose canned light tuna for lower mercury: For regular consumption on an anti-inflammatory diet, select canned light tuna (made from smaller skipjack or yellowfin) over albacore ('white' tuna) to minimize mercury exposure.
Consume in moderation: Enjoying canned tuna a couple of times per week is a good strategy to reap the benefits of omega-3s while keeping mercury intake within recommended limits, especially for pregnant women and children.
Choose low-sodium, water-packed varieties: Opt for canned tuna packed in water and labeled low-sodium or no-salt-added to manage sodium intake, which can cause bloating and puffiness.
Combine with other anti-inflammatory foods: Maximize nutritional benefits by pairing tuna with other ingredients like leafy greens, tomatoes, beans, and extra virgin olive oil to create well-rounded, nutrient-dense meals.
Diversify your seafood: To broaden your nutrient intake and further limit mercury, mix in other anti-inflammatory, canned seafood options such as salmon and sardines.

Can Canned Tuna Really Fight Inflammation?

Canned tuna is a convenient and affordable protein source, but its role in an anti-inflammatory diet is nuanced. The primary anti-inflammatory benefit comes from its omega-3 fatty acids, specifically EPA and DHA. These essential fats are known to help lower inflammation markers in the body and are associated with a reduced risk of chronic inflammatory conditions like rheumatoid arthritis. However, the specific type of tuna, preparation, and portion size are all critical factors.

The Role of Omega-3s vs. Omega-6s

The typical Western diet is often high in omega-6 fatty acids and low in omega-3s, which can lead to a pro-inflammatory state. Adding omega-3-rich foods like tuna helps rebalance this ratio toward a more anti-inflammatory profile. While fresh, fatty fish like salmon and mackerel are often highlighted, canned options like tuna, sardines, and salmon are also excellent sources of these beneficial fats.

Deciphering the Tuna Label

Not all canned tuna is created equal. The type of tuna and how it's packed significantly affect its nutritional profile and potential risks.

Type of Tuna: Smaller species like skipjack and yellowfin (which make up most canned 'light' tuna) have lower mercury levels than larger species like albacore ('white' tuna). For regular consumption, canned light tuna is the safer choice to minimize mercury exposure.
Packing Liquid: Tuna packed in water contains fewer calories and less total fat than oil-packed varieties. However, for those needing more essential fatty acids, oil-packed tuna may offer more omega-3s. Rinsing water-packed tuna can also help reduce its sodium content.

Navigating the Mercury Risk

Mercury is a neurotoxin found in fish that can be harmful in high amounts, and tuna is a notable source. While high mercury intake is a risk, especially for sensitive populations, canned tuna also contains selenium, a mineral that may help protect against mercury's toxicity. The key is moderation and choosing lower-mercury options. The FDA and EPA recommend that women who are or may become pregnant, nursing mothers, and young children limit albacore tuna to 6 ounces per week, while up to 12 ounces of canned light tuna is considered safe.

Canned Tuna vs. Anti-Inflammatory Diet Staples

To put canned tuna's benefits into perspective, let's compare it with other pantry-friendly, anti-inflammatory foods. This table highlights their key strengths in an anti-inflammatory diet.


Feature	Canned Tuna	Canned Salmon	Canned Black Beans	Extra Virgin Olive Oil
Primary Anti-Inflammatory Nutrient	Omega-3 Fatty Acids (EPA/DHA)	Omega-3 Fatty Acids (EPA/DHA), Vitamin D	Antioxidants, Fiber, Protein	Polyphenols, Oleocanthal
Nutritional Profile	High-protein, source of selenium, B vitamins.	High-protein, higher omega-3s than tuna, rich in Vitamin D.	High in fiber, antioxidants (quercetin, saponins), and prebiotic properties.	Rich in healthy monounsaturated fats and powerful antioxidants.
Associated Risks	Mercury exposure, especially in albacore; potentially high sodium.	Lower mercury risk than most tuna; potential sodium content.	High sodium if not rinsed; gas-causing for some individuals.	Caloric density; must use extra virgin type for polyphenols.
Best for Anti-Inflammatory Diet?	Yes, in moderation, especially light tuna packed in water.	Yes, one of the best canned sources of omega-3s.	Yes, a fantastic fiber and antioxidant source; rinse to reduce sodium.	Yes, a cornerstone of the Mediterranean diet and inflammation fighting.

Practical Tips for Incorporating Tuna

To safely and effectively include canned tuna in an anti-inflammatory diet, follow these guidelines:

Choose Wisely: Opt for canned light tuna (usually skipjack) packed in water to minimize mercury and fat, and choose low-sodium or no-salt-added varieties.
Enjoy in Moderation: Aim for a couple of servings per week, consistent with general seafood recommendations, to benefit from omega-3s without overdoing mercury exposure.
Combine with Other Anti-Inflammatory Foods: Create meals that pair canned tuna with other nutrient-rich ingredients. For instance, toss it with leafy greens like spinach and kale, cherry tomatoes, and a dressing made with extra virgin olive oil.
Mix Up Your Seafood: Don't rely solely on tuna. Incorporate other omega-3-rich, lower-mercury options like canned salmon or sardines to diversify your nutrient intake.
Check for BPA: Be mindful of BPA (Bisphenol A) in can linings, though many brands now offer BPA-free options.

Creative Anti-Inflammatory Tuna Recipes

Beyond the classic tuna salad, there are many ways to enjoy canned tuna in a way that supports an anti-inflammatory diet. Consider these ideas:

Mediterranean Tuna Bowl: Combine canned tuna with quinoa, chickpeas, chopped cucumbers, red onion, and a lemon-herb dressing. This is a protein-packed, fiber-rich, and antioxidant-filled meal.
Tuna and White Bean Salad: Mix canned tuna with rinsed cannellini beans, celery, red onion, and a vinaigrette dressing. This combination offers a hearty mix of protein, fiber, and healthy fats.
Tuna Stuffed Avocado: Fill avocado halves with a simple mixture of tuna, Greek yogurt or olive oil mayonnaise, and a squeeze of lemon. The avocado provides additional anti-inflammatory monounsaturated fats.

Conclusion: A Qualified Yes for Anti-Inflammatory Diets

In conclusion, canned tuna can indeed be a suitable component of an anti-inflammatory diet when approached with mindfulness. Its rich content of omega-3 fatty acids makes it a valuable addition for fighting inflammation, supporting heart health, and promoting brain function. However, the presence of mercury necessitates a cautious approach, especially regarding the type and frequency of consumption. By opting for canned light tuna packed in water, moderating intake to a few servings per week, and pairing it with other nutrient-dense, anti-inflammatory foods, you can safely enjoy the benefits of this convenient protein source. Incorporating a variety of seafood and other protein sources is the best way to ensure a balanced and healthy dietary pattern. For more information on seafood and mercury levels, consult the EPA-FDA guidelines.

References

: U.S. Environmental Protection Agency (.gov): EPA-FDA Advice about Eating Fish and Shellfish

Note: This information is for educational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider or registered dietitian before making significant dietary changes.

Frequently Asked Questions

For an anti-inflammatory diet, canned light tuna (typically skipjack) packed in water is the best choice. It contains fewer calories, less fat, and significantly less mercury compared to albacore or 'white' tuna.

Most healthy adults can safely consume canned light tuna two to three times per week. This provides the anti-inflammatory omega-3 benefits without exceeding mercury intake recommendations.

No, canning does not destroy the omega-3 fatty acids in tuna. Canned tuna, along with other canned fish like salmon and sardines, remains a good source of inflammation-fighting omega-3s.

Yes, but with caution. The FDA advises pregnant and breastfeeding women to limit their intake of canned light tuna to no more than 12 ounces per week and albacore tuna to no more than 6 ounces per week to minimize mercury risk.

Tuna packed in oil may have slightly more total omega-3s than water-packed tuna, especially if the oil is not drained. However, oil-packed varieties also contain more calories and fat. Water-packed is often preferred to manage overall fat and calorie intake.

To create an anti-inflammatory meal, pair canned tuna with a variety of other healthful foods such as leafy greens, vegetables like tomatoes and bell peppers, whole grains like quinoa, and a healthy fat source like extra virgin olive oil.

Standard canned tuna can be high in sodium. To reduce sodium, opt for varieties labeled low-sodium or no-salt-added. Rinsing canned tuna under cold water can also help reduce sodium content significantly.