Is tuna in brine healthy to eat? Weighing the benefits and downsides

December 9, 2025 •

3 min read

According to the NHS, tinned tuna is a low-fat and high-protein food, making it a valuable addition to many diets. However, when considering whether is tuna in brine healthy to eat, it is crucial to look beyond its basic nutritional profile and examine the potential drawbacks, particularly its high sodium content.

Quick Summary

This article explores the nutritional content, health benefits, and potential risks of canned tuna in brine, focusing on the trade-offs between its lean protein source and its elevated sodium levels. It also compares tuna packed in brine, oil, and water to help you make a healthier choice.

Key Points

High-Protein Source: Tuna in brine offers a high-quality, lean protein that supports muscle growth and keeps you feeling full.
Significant Sodium Content: Brine-packed tuna is typically high in sodium, which is a major concern for those watching their salt intake.
Mercury Levels: While canned tuna contains mercury, smaller varieties like skipjack or light tuna have lower levels, making them a safer choice.
Water-Packed is Lower in Sodium: Opting for tuna packed in water is the healthier choice for reducing sodium and calorie intake.
Mitigate Sodium by Rinsing: You can significantly lower the sodium content of tuna in brine by draining and rinsing it thoroughly before consumption.
Moderation is Key: To balance protein intake and minimize mercury exposure, it is recommended to consume tuna in moderation and vary your protein sources.

The Nutritional Snapshot of Tuna in Brine

Canned tuna, including varieties packed in brine, is an accessible and affordable protein source for millions. A 100g portion of tuna in brine is very low in fat and packed with protein, supporting muscle growth and satiety. It also provides essential nutrients like B vitamins (especially B12 and niacin), selenium, and iodine. However, the most significant nutritional consideration with brine-packed tuna is the high sodium content, which can be a concern for individuals with high blood pressure or those managing their salt intake.

The Health Benefits of Eating Canned Tuna

Beyond its convenience and affordability, tuna offers several health benefits:

High-Quality Protein: Tuna is a complete protein, meaning it contains all nine essential amino acids necessary for the body's functions, including repairing tissues and building new cells.
Support for Weight Management: Due to its high protein and low-fat profile, tuna in brine can help you feel full for longer, which may assist in managing weight and calorie intake.
Rich in Essential Minerals: It is a good source of selenium, a powerful antioxidant that helps protect against cell damage, and B vitamins that support energy metabolism and nervous system function.

The Primary Drawback: High Sodium

The main reason for caution when consuming tuna packed in brine is its salt content. Brine is, by definition, salt water. A single can can contain a significant portion of your daily recommended sodium intake. Excessive sodium consumption is linked to health problems such as high blood pressure, heart disease, and kidney issues. For those who must limit sodium, draining and rinsing the tuna thoroughly under running water can significantly reduce the salt content. However, choosing low-sodium or no-salt-added varieties packed in water is a better long-term strategy.

Navigating Mercury Concerns

Like most fish, tuna contains some level of mercury due to environmental contamination. The concentration of mercury can vary depending on the type and size of the fish. Smaller species, such as skipjack or light tuna, which are typically used for canned products, have lower mercury levels than larger, longer-lived varieties like albacore or bigeye.

To manage mercury intake:

Opt for canned light tuna or skipjack, which are lower in mercury.
Limit consumption to recommended weekly guidelines, especially for pregnant women, breastfeeding mothers, and young children. The FDA provides clear guidelines on safe consumption levels.
Incorporate other low-mercury fish like salmon, sardines, and cod into your diet.

Comparison Table: Tuna in Brine vs. Water vs. Oil


Feature	Tuna in Brine	Tuna in Water	Tuna in Oil
Calories	Lower (approx. 109 kcal per 100g)	Lowest (approx. 109 kcal per 100g)	Highest (approx. 159 kcal per 100g)
Fat	Very Low	Very Low	Higher (increases total fat and calories)
Sodium	High, unless rinsed well	Moderate to Low (choose no-salt-added)	Moderate to Low
Omega-3s	Present, but can be higher in water-packed options	Can be higher in DHA (a type of omega-3)	Present, but the type and quality vary
Best For	Budget-friendly high-protein meals; requires rinsing for low-sodium diets.	Weight-conscious individuals; rinsing not required for sodium reduction.	Adds moisture and flavor; better for specific recipes.

Making the Healthiest Choice for You

For most people, tuna in brine can be a healthy part of a balanced diet, provided it's consumed in moderation, especially considering the sodium. However, tuna packed in water is generally the healthier option, as it provides the same lean protein and nutrients without the added sodium. If you prefer the flavor of tuna in oil, be mindful of the added calories and fats. To ensure a balanced diet and minimize risks like mercury exposure, it's wise to include a variety of fish and other protein sources throughout the week.

Conclusion: A Balanced Perspective on Tuna in Brine

In summary, is tuna in brine healthy to eat? Yes, it can be, but with some key considerations. It is a fantastic source of lean protein and essential minerals. The primary drawback is its high sodium content, which can be mitigated by rinsing the fish thoroughly or opting for water-packed alternatives. By choosing smaller species like skipjack and varying your protein sources, you can enjoy the nutritional benefits of tuna while minimizing potential risks like mercury accumulation. For most healthy adults, mindful consumption of tuna in brine poses no significant health threat.

Authoritative Link: Is Canned Tuna Healthy? Nutrition, Benefits, and Downsides

Frequently Asked Questions

Tuna packed in water is generally healthier than tuna in brine because it has a significantly lower sodium content. Both provide similar amounts of lean protein, but water-packed tuna avoids the high salt that can be a concern for cardiovascular health.

Yes, rinsing canned tuna under running water can substantially reduce the sodium content. This is a simple and effective way to lower the saltiness of tuna packed in brine, making it a healthier option.

For most healthy adults, consuming tuna in brine in moderation is safe. However, due to mercury concerns, particularly for higher-mercury species like albacore, it's wise to follow FDA guidelines. Opting for lower-mercury light or skipjack tuna allows for more frequent consumption.

For weight loss, tuna packed in water is the best choice as it is lowest in calories and fat. Tuna in brine is also low in fat but higher in sodium. Tuna in oil adds significant calories and fat, making it less ideal for calorie-restricted diets.

The mercury level in canned tuna depends on the species. Canned light tuna, usually made from smaller skipjack, has lower mercury levels than canned white tuna (albacore). Consumption guidelines exist, especially for vulnerable groups like pregnant women, to manage mercury exposure.

Yes, tuna in brine does contain omega-3 fatty acids, but potentially less than fresh tuna or tuna in oil. Some research suggests that water-packed tuna (which includes brine) might actually retain higher levels of a specific omega-3, DHA, compared to oil-packed varieties.

If you have high blood pressure, it is advisable to choose low-sodium or no-salt-added canned tuna. If you must use brine-packed tuna, make sure to drain and rinse it thoroughly to minimize your sodium intake.