Is tuna fish good for diabetics? An in-depth guide to incorporating tuna into your diet

October 4, 2025 •

4 min read

For individuals managing diabetes, eating fatty fish like tuna can significantly improve heart health and reduce inflammation. This is especially important as people with diabetes have an increased risk of cardiovascular disease. This article explores the benefits and risks, answering the question: is tuna fish good for diabetics?

Quick Summary

Tuna is a healthy, low-carb, high-protein food rich in omega-3s, making it suitable for a diabetic diet. Careful selection, choosing water-packed, low-sodium, and lower-mercury varieties, along with healthy preparation, ensures maximum benefits while minimizing risks.

Key Points

Blood Sugar Management: Tuna's high protein and zero-carb content help regulate blood sugar levels and promote satiety, aiding in appetite control.
Heart Health: The omega-3 fatty acids in tuna can help reduce the risk of cardiovascular complications, a major concern for diabetics.
Lower Mercury Options: Choose canned light tuna (skipjack) over albacore or other larger tuna species to minimize mercury exposure.
Control Sodium Intake: Select low-sodium, water-packed canned tuna and consider rinsing to reduce salt content, protecting against high blood pressure.
Healthy Preparation: Bake, grill, or steam tuna instead of frying to avoid adding unhealthy fats and excess calories.
Moderation is Key: Despite its benefits, limit tuna consumption and vary your seafood intake to balance mercury risk.

The Nutritional Powerhouse: Tuna's Benefits for Diabetes Management

For those with diabetes, dietary choices are critical for managing blood sugar levels and preventing complications, especially heart disease. Tuna, when selected and prepared properly, is a highly beneficial addition to a diabetes-friendly eating plan due to its exceptional nutritional profile.

Stable Blood Sugar Control: Protein and No Carbs

One of the most significant advantages of tuna for diabetics is its high protein and low carbohydrate content. Protein-rich foods are crucial because they slow down digestion, promoting a feeling of fullness (satiety) and preventing rapid spikes in blood sugar that can occur after consuming high-carb meals. A 3-ounce serving of canned tuna contains a substantial amount of protein with virtually no carbohydrates, making it an excellent option for blood sugar management. By incorporating tuna, you can build balanced meals that keep your glucose levels more stable throughout the day.

Heart-Healthy Omega-3 Fatty Acids

People with diabetes face a higher risk of developing heart disease and stroke. The omega-3 fatty acids—specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—found in tuna are powerful allies for cardiovascular health. These healthy fats are known to:

Reduce inflammation throughout the body
Lower high triglyceride levels
Decrease blood pressure
Protect against arterial fat deposits

The American Diabetes Association recommends consuming fatty fish, such as tuna, at least twice a week to harness these potent heart-protective benefits.

Essential Vitamins and Minerals

Beyond protein and omega-3s, tuna provides other vital nutrients that support overall health and diabetes management. These include:

Vitamin D: Helps with glucose metabolism and bone health.
Vitamin B12: Essential for nerve function and energy.
Selenium: A potent antioxidant that helps protect cells from damage.

The Potential Risks and How to Mitigate Them

While tuna offers numerous benefits, it is important to be aware of potential drawbacks, particularly regarding canned varieties. The key is to make informed choices to maximize health advantages and minimize risks.

Mercury Contamination: The Species Difference

Mercury is a neurotoxin that can accumulate in fish, with larger, longer-living species typically containing higher levels. For people with diabetes, managing mercury intake is especially important. To reduce exposure, consider the following:

Opt for canned light (skipjack) tuna: This species is smaller and younger, so it contains significantly less mercury than albacore or bigeye tuna.
Limit albacore (white) tuna: Due to its higher mercury content, the FDA recommends consuming no more than one serving of albacore tuna per week.

Sodium Content in Canned Tuna

Many canned tuna products are packed in brine or salted water, which can drastically increase their sodium content. High sodium intake contributes to high blood pressure and cardiovascular issues, which are already heightened risks for diabetics. To counter this, always choose tuna labeled as:

“No salt added”
“Low sodium”
Packed in water instead of oil If only regular canned tuna is available, rinsing it under cold water can help reduce some of the excess sodium.

Choosing and Preparing Tuna for a Diabetic Diet

For both canned and fresh tuna, how you select and prepare it has a significant impact on its healthfulness.

Making the Smartest Canned Choices

Packing Liquid: Water-packed tuna is preferable to oil-packed, as it contains fewer calories and fat.
Sodium Level: Look for low-sodium or no-salt-added versions to control blood pressure.
Species: Choose canned light (skipjack) tuna for lower mercury content.

Cooking Methods that Support Health

Preparation is key to maintaining a diabetic-friendly meal. Avoid frying tuna, which adds unhealthy fats and calories. Healthier cooking methods include:

Baking with lemon and herbs
Grilling fresh tuna steaks
Steaming or poaching
Mixing with healthy additions like avocado, Greek yogurt, or chopped vegetables

Tuna Comparison Table


Tuna Type	Mercury Level (Relative)	Omega-3s (relative)	Sodium (Typical Canned)	Ideal Use for Diabetics
Canned Light (Skipjack)	Low	Moderate	Often High (check label)	Salads, sandwiches, weekly use
Canned Albacore (White)	Higher	Moderate	Often High (check label)	Limited, occasional use (once per week)
Fresh Tuna (Bluefin/Bigeye)	High	Variable	Low	Best to avoid or consume rarely for mercury concerns
Wild Salmon (comparative)	Low	High	Low	Excellent high-omega-3 alternative for frequent use

Conclusion: Balancing Benefits and Risks

In summary, tuna can be a very beneficial part of a diabetic diet, providing lean protein, healthy fats, and essential nutrients without spiking blood sugar. The critical factors for success are mindful selection and preparation. Choosing lower-mercury, low-sodium varieties like canned light tuna packed in water, and opting for healthy cooking methods, are essential strategies for minimizing risks. By following these guidelines, you can enjoy tuna's health advantages while effectively managing your diabetes and supporting heart health.

Further research on dietary recommendations can be found on the American Diabetes Association's website.

Frequently Asked Questions

Both canned and fresh tuna offer similar nutritional benefits, like high protein and omega-3s. For diabetics, canned light (skipjack) tuna often has lower mercury levels than fresh yellowfin or bluefin. However, fresh tuna generally has less sodium than canned versions, so opt for water-packed, low-sodium canned options.

The American Diabetes Association recommends eating fish high in omega-3s, like tuna, at least twice per week. For canned light tuna, the FDA suggests limiting consumption to three servings per week to manage mercury intake. Albacore tuna should be limited to one serving per week.

The best canned tuna for diabetics is light (skipjack) tuna packed in water with either no added salt or low sodium. This option offers a good balance of low mercury, high protein, and controlled sodium levels.

To create a healthy tuna salad, substitute high-fat mayonnaise with a healthier alternative like Greek yogurt, mashed avocado, or mustard. Mix with chopped celery, onion, and fresh herbs, and serve in lettuce wraps or on whole-grain bread for a nutritious, low-carb meal.

No, tuna does not significantly affect blood sugar levels. As a protein-rich food with no carbohydrates, it helps stabilize blood sugar by slowing down digestion, preventing the spikes associated with carb-heavy foods.

For diabetics, omega-3 fatty acids are vital for heart health. They reduce inflammation, lower high triglyceride levels, and help manage blood pressure, which all contribute to a reduced risk of cardiovascular disease, a common complication of diabetes.

Yes, some fish should be avoided or limited due to high mercury levels, including shark, swordfish, king mackerel, marlin, and tilefish. Diabetics should also avoid fried fish, which adds unhealthy fats and calories.