Is Canned Tuna Okay to Eat When Sick?

December 27, 2025 •

5 min read

According to a 2025 article in Everyday Health, canned tuna is packed with immune-supporting omega-3s, protein, and vitamin D, providing valuable nutrients when fighting an infection. So, is canned tuna okay to eat when sick, and how can it best help your recovery?

Quick Summary

Canned tuna is often a beneficial and easily digestible food choice when ill, offering lean protein and anti-inflammatory omega-3s, but its suitability depends on your specific symptoms and the type of tuna consumed.

Key Points

Nutrient-Dense Recovery Food: Canned tuna provides lean protein, omega-3s, and Vitamin D, which are essential nutrients for supporting your immune system during illness.
Easy on the Stomach (for most): As a low-fiber and low-fat protein, tuna is generally easy to digest, making it suitable for many when appetite is low or after recovering from a stomach bug.
Choose 'Light' Tuna: Opt for canned 'light' tuna (skipjack) over albacore, as it contains significantly less mercury, making it safer for more frequent consumption, especially when sick.
Avoid for Severe Nausea: For acute nausea or vomiting, very bland options like the BRAT diet (bananas, rice, applesauce, toast) might be better tolerated than tuna.
Prepare it Simply: To avoid triggering stomach upset, eat tuna plain or with minimal additions. Avoid heavy mayonnaise, spicy seasonings, or excessive salt.
Mindful of Mercury: While light tuna is low in mercury, moderation is still key. The FDA recommends adults limit intake to no more than 12 ounces of canned light tuna per week.
Boosts Immune System: Tuna's omega-3 fatty acids and vitamin D are known for their anti-inflammatory and immune-supporting properties, which can aid in a quicker recovery.

While feeling under the weather, finding foods that are both nourishing and easy on a sensitive stomach can be a challenge. Canned tuna, a pantry staple for many, provides a quick and simple meal option. The good news is that for most common illnesses, consuming canned tuna can be a smart way to fuel your body and aid recovery.

The Nutritional Benefits of Canned Tuna When Ill

When your body is fighting off an infection, it needs extra nutrients to support your immune system. Canned tuna offers a powerful combination of these essential components:

High-Quality Protein: Tuna is an excellent source of lean protein, which is vital for building and repairing tissues, including those that make up immune cells. When appetite is low, a small amount of tuna can provide a significant protein boost without being overly heavy.
Anti-Inflammatory Omega-3s: Rich in omega-3 fatty acids, canned tuna can help reduce inflammation in the body. This is particularly helpful when sick, as many illnesses involve an inflammatory response that can be a source of discomfort. Less inflammation means more efficient healing.
Vitamin D: Tuna is one of the few natural food sources of Vitamin D, which plays a crucial role in regulating immune responses. Adequate vitamin D levels can help support your body's ability to fight off infections more effectively.
Essential Minerals: This pantry powerhouse also contains minerals like selenium, an antioxidant that protects cells from damage, and B vitamins, including B12, which are important for energy production.

Canned Tuna and Digestive Discomfort

For many, sickness comes with digestive issues like nausea, vomiting, or diarrhea. In these cases, the type and preparation of canned tuna are important considerations.

When is canned tuna a good choice?

Canned tuna can be a good option if you are experiencing:

General Malaise (without stomach upset): If you have a cold or the flu without digestive symptoms, canned tuna is a nutrient-dense and easy-to-prepare meal.
Recovery from Diarrhea: After the initial stages of diarrhea, introducing bland, low-fiber, and easily digestible foods is recommended. Canned tuna's lean protein fits this perfectly, and its potassium content can help replenish lost electrolytes.

When should you be cautious?

Certain digestive sensitivities warrant a more careful approach:

Upset Stomach and Nausea: For those with acute nausea or an upset stomach, the smell and taste of tuna can sometimes be off-putting or worsen symptoms. In these instances, very bland foods like the BRAT diet (bananas, rice, applesauce, toast) are often recommended initially.
Histamine Sensitivity: Some people with digestive issues like IBS may find that canned tuna, which can be high in histamines, triggers uncomfortable symptoms like bloating or pain. Rinsing the tuna and pairing it with other foods might help.

Choosing the Right Canned Tuna for Your Illness

The choice between different types of canned tuna can impact both its nutritional profile and potential side effects, particularly concerning mercury and additives.

Comparison Table: Light vs. Albacore Tuna for Sickness


Feature	Light (Skipjack/Tongol) Tuna	Albacore (White) Tuna
Mercury Content	Lower	Higher
Omega-3s	Good source	Good source
Digestibility	Easier to digest due to lower fat content	Slightly higher fat content may be harder to digest for some
Flavor	Milder flavor	Richer flavor
Recommendation	Best for when you're sick, especially for frequent consumption	Safe in moderation, but consume less frequently due to higher mercury

Best Practices for Eating Canned Tuna When Sick

If you choose to eat canned tuna while you're sick, these tips can make it a more soothing and digestible experience:

Choose water-packed tuna: Tuna packed in water is lower in calories and fat than oil-packed versions. This is gentler on a sensitive stomach.
Drain and rinse: Draining the liquid and giving the tuna a quick rinse can help reduce excess sodium and any potential histamines that might cause discomfort.
Avoid heavy additions: Skip the heavy mayonnaise, onions, and strong seasonings. Instead, mix it with a light dressing or eat it plain.
Combine with bland foods: Serve tuna with other easy-to-digest items like white rice, saltine crackers, or toast.
Start with small portions: If your appetite is weak, begin with a small portion to see how your stomach tolerates it before eating a larger meal. Small, frequent meals are often best.
Consider tuna flakes: Flaked or shredded tuna is often softer and less dense than solid tuna, making it easier to chew and swallow if you have a sore throat.

The Mercury Misconception

Mercury is a common concern associated with tuna. While it's true that some tuna species contain higher levels of mercury, the risk is generally minimal for most adults consuming moderate amounts, especially when sick.

Canned light tuna (skipjack) has significantly lower mercury levels than canned albacore (white) tuna.
The FDA recommends that adults can safely consume up to 12 ounces of canned light tuna per week.
Pregnant women and young children should be more cautious and limit their intake.

If you are worried about mercury, opting for canned light tuna is the safest choice and still provides the beneficial nutrients you need when recovering.

Conclusion: Making the Right Choice for Your Body

Ultimately, whether canned tuna is okay to eat when sick depends on your specific symptoms and how your body reacts. For most common ailments like colds or the flu, it offers a beneficial dose of easily digestible protein, anti-inflammatory omega-3s, and essential vitamins to help you recover. However, if you are experiencing significant nausea, have a histamine sensitivity, or are concerned about mercury, light tuna prepared simply is the best approach. As with any diet modification during illness, listening to your body's signals is key to a smooth recovery. While tuna is a beneficial option, bland foods like broth and toast should be prioritized for severe stomach upset. For more persistent digestive issues, consulting a healthcare provider is recommended.

Note: The information provided is for educational purposes only and is not a substitute for professional medical advice. Always consult with a doctor or dietitian regarding your specific health needs.

Sources:

Everyday Health. (2025). 15 Top Foods to Eat When You're Sick.
Healthline. (2025). Mercury in Tuna: Is This Fish Safe to Eat?.
Verywell Health. (2025). 6 Types of Food to Eat After Diarrhea and What to Avoid.
Casa de Sante. (2023). Is Canned Tuna Easy To Digest.

Frequently Asked Questions

It depends on the severity of your upset stomach. If you have nausea or are actively vomiting, it's best to stick to very bland foods like toast or broth. However, for a mild upset stomach or during recovery from diarrhea, lean, plain tuna can be a good source of digestible protein.

Canned 'light' tuna, typically skipjack, is the best option when you're sick. It is lower in mercury than albacore and generally easier to digest due to its lower fat content.

Canned tuna can be high in sodium, especially if packed in brine. To minimize sodium intake, choose tuna canned in water and rinse it thoroughly before eating. Excess sodium can cause dehydration, which is counterproductive when sick.

Heavy, fatty foods like mayonnaise can be difficult to digest and may aggravate a sensitive stomach. While sick, it is best to eat tuna plain or mixed with a simple, light seasoning rather than heavy dressings.

To maximize digestibility, choose water-packed light tuna, drain it well, and rinse it with cold water. Eat it plain or mixed with other bland foods like toast or crackers. Avoid spicy or high-fat additions.

While tuna itself doesn't soothe a sore throat, its soft texture makes it easy to swallow. The protein and nutrients it provides can help your body fight the infection causing the sore throat. For additional relief, consider consuming it with warm, soothing foods like a bowl of rice.

For similar nutritional benefits with potentially less mercury, other fatty fish like salmon or sardines are good options. Fresh fish is also excellent. However, canned tuna's main advantage when sick is its convenience and affordability.