Is Eating Canned Tuna Good for You? The Definitive Health Guide

November 8, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), canned light tuna is on their list of "best choices" for seafood, suggesting that for most individuals, is eating canned tuna good for you? Yes, it can be a convenient and nutritious part of a balanced diet, provided you understand the different types, potential risks, and moderate your intake.

Quick Summary

Explore the nutritional benefits of canned tuna, including its high protein and omega-3 fatty acid content, alongside important considerations like mercury exposure and sodium levels. Learn how different tuna varieties and preparation methods impact health.

Key Points

Nutrient-Dense Protein Source: Canned tuna is an excellent and affordable source of high-quality, lean protein, with a 3-ounce serving providing around 20-25 grams.
Rich in Omega-3s: It contains heart-healthy omega-3 fatty acids (EPA and DHA) that can reduce inflammation and improve cardiovascular health.
Beware of Mercury Levels: Mercury is a concern, with larger species like albacore having higher levels; smaller skipjack (light) tuna is the safer, lower-mercury option.
Watch for Sodium and Liquid: Opt for water-packed and low-sodium or no-salt-added versions to control calorie and salt intake, particularly if you have heart or kidney concerns.
Eat in Moderation: Health authorities recommend limiting intake to 1-3 servings per week, depending on the tuna type, and varying your protein sources.
Sustainability Matters: Choose products with third-party certifications like the MSC label to support responsible fishing practices and healthier oceans.
Consider Vulnerable Groups: Pregnant women, breastfeeding mothers, and young children should be especially cautious with tuna intake and follow specific FDA guidelines.

Unpacking the Nutritional Power of Canned Tuna

Canned tuna is a well-known pantry staple for a reason. It is an affordable, convenient, and potent source of protein. A 3-ounce serving of canned tuna contains a significant portion of your daily protein needs, essential for muscle repair, growth, and overall body function. But its nutritional benefits extend far beyond protein.

Omega-3 Fatty Acids and Heart Health

One of the most notable health benefits is its contribution of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats are crucial for heart health and have been shown to lower triglycerides, reduce blood pressure, and decrease the risk of cardiovascular disease. Different types of canned tuna offer varying levels of these beneficial fats.

Rich in Vitamins and Minerals

Beyond omega-3s, canned tuna is a treasure trove of essential vitamins and minerals. It provides a healthy dose of Vitamin B12, which is critical for nerve function and red blood cell production. It also contains Vitamin D, a nutrient vital for bone health and immune system support, which many people lack, especially during winter months. Furthermore, it's a great source of selenium, an antioxidant that helps combat cell damage.

Weight Management and Convenience

For those managing their weight, canned tuna is an excellent choice. It is low in calories but high in protein, which helps promote satiety and can reduce overall calorie intake throughout the day. Its long shelf life and minimal preparation time make it a perfect solution for a quick, nutritious meal or snack.

The Potential Risks: Mercury and Sodium

While canned tuna is highly nutritious, it's not without potential downsides. The main concern for regular consumers is mercury exposure, which is a neurotoxin that can accumulate in the body over time. Smaller species, like skipjack, generally have lower mercury levels than larger ones, like albacore.

Mercury Accumulation: Larger and older fish, including certain types of tuna, accumulate more methylmercury. Overexposure can lead to neurological issues, which is why moderation is key, especially for vulnerable populations like pregnant women and young children.
Sodium Content: Many canned tuna products, especially those packed in brine, contain high levels of sodium. Those with high blood pressure or other heart conditions should opt for low-sodium or no-salt-added varieties to mitigate this risk.

Choosing the Right Canned Tuna

Making informed decisions about your canned tuna can maximize its health benefits while minimizing risks. The type of tuna, the liquid it's packed in, and sourcing all play a role.

Comparison of Canned Tuna Types


Feature	Chunk Light Tuna (Skipjack)	Solid White Albacore Tuna	Oil-Packed Tuna	Water-Packed Tuna
Mercury Levels	Lowest mercury content, considered a "Best Choice" by the FDA.	Higher mercury content; recommended intake is lower than light tuna.	Can contain more mercury depending on the species used.	Varies by species, but a key factor is the type of fish itself.
Omega-3s	Contains a good amount of omega-3s.	Higher in omega-3 fatty acids than skipjack.	Oil helps preserve omega-3s but adds calories.	Lower fat and calories, but some omega-3s can be lost in the water.
Calories	Lower in fat and calories, especially when drained.	Slightly higher in calories than light tuna.	Higher in calories due to the added oil.	Lower in calories and fat overall.
Sustainability	Small, fast-reproducing species, making them a more sustainable choice.	Larger, more vulnerable species; check for sustainable certifications.	Varies based on the tuna species used.	Varies based on the tuna species used.

Liquid Matters: Water vs. Oil

Tuna packed in water is leaner and lower in calories, making it a good choice for weight management. Tuna packed in oil, particularly extra virgin olive oil, can offer a richer flavor and may retain more omega-3s, but it comes with a higher calorie count. Ultimately, the choice depends on your dietary goals and taste preferences.

Sustainability and Sourcing

For the environmentally conscious consumer, looking for sustainable certifications like the Marine Stewardship Council (MSC) label is crucial. Brands certified by MSC adhere to standards that promote responsible fishing practices and help reduce bycatch. Sustainable practices not only protect marine ecosystems but often correspond with healthier fish due to better management.

Conclusion: How to Safely Include Canned Tuna in Your Diet

In conclusion, is eating canned tuna good for you? Yes, when consumed in moderation and with careful consideration. It offers a low-cost, high-protein source of beneficial omega-3s, vitamins, and minerals. However, awareness of mercury and sodium levels is important for mitigating potential risks. By choosing light or skipjack tuna, opting for water-packed or no-salt-added varieties, and varying your protein sources, you can safely enjoy canned tuna as part of a healthy, balanced diet.

For more detailed guidance on seafood consumption, especially for pregnant women and children, consult the FDA’s official recommendations.

Frequently Asked Questions

Light canned tuna, which is typically skipjack, is generally considered healthier for frequent consumption. It comes from smaller, younger fish and contains significantly lower levels of mercury than solid white albacore tuna.

For most healthy adults, eating canned light tuna up to two or three times per week is safe. It's recommended to limit albacore (white) tuna to about one 4-ounce serving per week due to its higher mercury content.

Pregnant women, breastfeeding mothers, and young children should limit their intake of canned tuna. They should stick to low-mercury options like canned light (skipjack) tuna and follow specific FDA guidelines for seafood consumption.

The healthier choice depends on your goals. Water-packed tuna is lower in calories and fat, making it ideal for weight management. Oil-packed tuna has a richer flavor and higher fat content, but if packed in healthy oil like olive oil, it can be a good source of healthy fats.

Yes, canned tuna is a good source of omega-3 fatty acids. While canning can affect nutrient content, species like albacore are known to have higher omega-3 levels, and oil-packed versions can retain these fats effectively.

Look for a Marine Stewardship Council (MSC) certification label on the can. The MSC blue label signifies that the tuna was sourced from a responsibly managed fishery.

Excessive mercury exposure can affect the nervous system and brain function, potentially leading to issues with memory, focus, and motor skills over time. High levels are particularly harmful to the developing nervous systems of fetuses and young children.