Is tuna fish in a can considered a processed food? The simple nutritional truth

October 27, 2025 •

4 min read

According to the Heart and Stroke Foundation of Canada, canned tuna is indeed classified as a processed food, but not an ultra-processed one. The key distinction lies in the level of alteration and added ingredients, which shows that not all processing is created equal and that a food can be processed while still being a healthy part of a balanced diet.

Quick Summary

Canned tuna is considered a processed food because it is cooked and packaged, but it is minimally processed, unlike ultra-processed foods. It retains significant nutritional value and can be a healthy dietary component.

Key Points

Processed, not Ultra-Processed: Canned tuna is classified as a processed food, but it undergoes minimal processing, unlike heavily refined ultra-processed foods.
Nutrient Retention: Despite being cooked and canned, tuna retains significant levels of beneficial nutrients like protein and omega-3 fatty acids.
Mind the Additives: Canned tuna packed in brine or oil contains added salt and fats. Opt for water-packed or low-sodium versions to control your intake.
Check for Mercury: Smaller tuna species, like those used for chunk-light tuna, contain lower mercury levels than larger species like albacore.
Incorporate Healthfully: When used as part of a balanced diet, minimally processed foods like canned tuna can be a convenient and nutritious option.
Canning vs. Curing: Canned tuna is not the same as processed meat like bacon or sausage, which often contain more complex additives for curing.

Understanding the Spectrum of Processed Foods

To understand if tuna fish in a can is considered a processed food, it's essential to grasp the modern definitions of food processing. Health organizations often use the NOVA food classification system, which divides foods into four categories based on their nature, extent, and purpose of processing.

Category 1: Unprocessed or Minimally Processed Foods. These are natural foods altered only slightly for convenience, such as cleaning, freezing, or pasteurizing. Examples include fresh fruits, vegetables, eggs, and milk.
Category 2: Processed Culinary Ingredients. These are substances like salt, sugar, and oils extracted from whole foods.
Category 3: Processed Foods. This is where canned tuna falls. These are foods made by combining ingredients from the first two groups, such as adding salt or oil to preserve a food item.
Category 4: Ultra-Processed Foods. These products are made mostly or entirely from substances derived from foods, with many added ingredients like artificial flavors, colors, emulsifiers, and preservatives. Examples include sodas, chips, and packaged baked goods.

Canned tuna is a processed food, but it is not ultra-processed. Its alteration is primarily for preservation, which is a key distinction when assessing its overall health impact.

The Canning Process Explained

The process of canning tuna involves several steps, all of which classify it as processed food. First, the fish is caught and cleaned. Next, it is pre-cooked, often by baking or steaming. The tuna is then packed into cans with a liquid, which is typically water, oil, or brine. Finally, the cans are sealed and heated to a high temperature to sterilize the contents, ensuring a long shelf life. The addition of salt to the brine is also a form of processing.

Nutritional Considerations of Canned Tuna

Despite being processed, canned tuna retains many of its nutritional benefits. It is an excellent source of protein, B vitamins, and healthy omega-3 fatty acids like DHA and EPA. However, the canning process can alter its nutritional profile and composition compared to fresh tuna.

Potential nutritional impacts:

Nutrient Retention: Many nutrients, including protein and omega-3s, are heat-stable and remain largely intact during canning.
Nutrient Loss: Some heat-sensitive vitamins might be reduced, but the overall nutritional value remains high.
Sodium Content: Tuna packed in brine or salted water will have a much higher sodium content than plain, fresh tuna. Opting for canned tuna packed in water and choosing low-sodium versions can mitigate this.
Omega-3s in Oil: Some omega-3s can be drained off with the packing oil, so choosing water-packed tuna or consuming the liquid can help.

Comparison Table: Canned Tuna vs. Fresh Tuna


Feature	Canned Tuna	Fresh Tuna
Preparation	Ready to eat; requires minimal or no cooking.	Must be cooked or prepared from raw state (e.g., sushi-grade).
Nutritional Profile	High in protein and omega-3s, but lower in some heat-sensitive vitamins. Higher sodium in brine-packed versions.	Excellent source of protein, vitamins, and minerals. Retains maximum nutritional integrity.
Texture and Flavor	Flaky, drier texture due to canning process. Flavor is milder than fresh.	Firm, rich, and juicy. Can be served rare or seared for maximum flavor.
Convenience	Highly convenient; long shelf life and easy to store.	Requires more effort for preparation and has a very short shelf life.
Cost	Generally more affordable and budget-friendly.	More expensive per serving, especially for high-quality cuts.
Mercury Content	Contains mercury, with higher levels in albacore than chunk-light tuna.	Contains mercury, with larger, older fish accumulating more.

Making the Healthiest Canned Tuna Choices

Opt for water-packed tuna. This choice helps minimize added oils and often contains less sodium than brine-packed options. Always drain the liquid to reduce sodium content if packed in brine.
Look for low-sodium or 'no salt added' varieties. This is crucial for managing your sodium intake, particularly if you have blood pressure concerns.
Choose light tuna over albacore. Chunk-light tuna is typically made from smaller skipjack tuna, which has lower mercury levels than the larger albacore species.
Mind your portions. Even with the benefits, it's wise to moderate consumption due to mercury levels, especially for vulnerable populations like pregnant women. The FDA provides guidelines on safe intake levels.
Use it in nutritious recipes. Canned tuna can be a nutritious base for salads, sandwiches, and casseroles. Be mindful of additional ingredients, such as high-fat mayonnaise, which could shift your meal into the 'ultra-processed' category.

Conclusion

Ultimately, is tuna fish in a can considered a processed food? The answer is yes. However, its classification as a processed food should not deter consumers from incorporating it into a healthy diet. It is a minimally processed food that provides a convenient and affordable source of high-quality protein and omega-3 fatty acids. By being a savvy shopper and choosing low-sodium, water-packed varieties, you can enjoy the benefits of canned tuna without the health risks associated with heavily processed or ultra-processed foods.

For more information on the different categories of food processing, you can read more from a trusted source like the Heart and Stroke Foundation of Canada.

Frequently Asked Questions

Yes, there is a major difference. Processed foods, like canned tuna, typically involve minimal alteration, such as canning, to preserve and make them safe. Ultra-processed foods, by contrast, contain multiple additives and go through extensive industrial processes.

While the high-heat canning process may cause a slight loss of some heat-sensitive vitamins, most key nutrients, such as protein and omega-3 fatty acids, are retained.

Generally, tuna packed in water is a healthier choice as it reduces the overall fat and calorie content. However, some omega-3 fatty acids may be present in the oil, so it depends on your dietary goals.

To reduce sodium, choose 'no salt added' varieties or tuna packed in water. For any canned tuna, draining the liquid before eating will significantly lower the sodium content.

No, canned tuna is not typically considered 'processed meat' in the same way as products like hot dogs or cured sausage. 'Processed meat' usually refers to meat that has been cured, salted, smoked, or fermented, not canned fish.

Both chunk-light and albacore tuna are processed through canning. The main difference lies in the species of tuna. Chunk-light tuna comes from smaller fish, like skipjack, and contains lower mercury levels than albacore, which is a larger species.

Yes, canned tuna can be a healthy part of a balanced diet. Its convenience and nutritional value make it a great protein source. The key is to choose low-sodium, water-packed options and consume it in moderation.

The primary risk is mercury contamination, which can be higher in larger tuna species. Limiting consumption, especially for children and pregnant women, is recommended. Some cans also contain BPA in the lining, though this is being addressed by manufacturers.