Nutrition Facts: Is Canned Tuna in Spring Water Healthy?

October 21, 2025 •

5 min read

According to BBC Good Food, canned tuna is a high-quality, affordable source of protein and a useful pantry staple. But the common question remains: is canned tuna in spring water healthy, and how does it compare to options packed in oil or brine?

Quick Summary

Canned tuna in spring water is a lean, protein-rich food with low fat and calories. It offers key vitamins and minerals while being a more calorie-conscious choice than oil-packed tuna. Minimal processing, mercury concerns, and sodium content are important factors to consider.

Key Points

High-Protein Source: Canned tuna in spring water provides high-quality, lean protein that supports muscle health and can aid in weight management by promoting fullness.
Low Calorie and Fat: This option has significantly fewer calories and less fat than tuna packed in oil, making it an excellent choice for those on a low-fat or low-calorie diet.
Rich in Vitamins and Minerals: It is a good source of B vitamins, vitamin D, selenium, and other minerals that contribute to overall health and immune function.
Lower Mercury Options: Opting for 'light' or skipjack tuna varieties helps minimize mercury intake compared to larger species like albacore.
Control Sodium: While some canned tuna can be high in sodium, versions packed in water often have less than brine, and 'no salt added' options are available for better control.
Minimally Processed: The canning process is considered minimal, with the tuna typically sealed with water and salt, locking in freshness and nutritional quality.

Canned tuna is a convenient and versatile food, but the question of its healthfulness depends largely on how it is processed and preserved. Among the most popular varieties is canned tuna packed in spring water, which offers a different nutritional profile than its oil-packed or brine-packed counterparts. This comprehensive guide breaks down the nutritional facts, benefits, and potential drawbacks of choosing tuna in spring water to help you make an informed decision for your diet.

The Nutritional Profile of Canned Tuna in Spring Water

When you select canned tuna in spring water, you are primarily getting the nutritional benefits of the fish itself without significant added calories or fats. Tuna is a powerhouse of nutrients, and the spring water packing method helps preserve many of them.

Protein Powerhouse

Tuna is an excellent source of high-quality protein, which is essential for building and repairing muscle tissue, as well as for overall body function. A single can of tuna can contain a substantial amount of protein, making it an ideal choice for a filling meal or snack. Protein also promotes satiety, helping you feel full for longer, which is beneficial for weight management.

Low Calorie and Low Fat

One of the main advantages of choosing tuna packed in water is its significantly lower calorie and fat content compared to tuna packed in oil. For those monitoring their caloric intake, this makes water-packed tuna a superior option. The natural fats in the fish, including some healthy omega-3s, are still present, but the added oils from other packing methods are avoided.

Essential Vitamins and Minerals

Beyond protein, tuna is a good source of several important vitamins and minerals. It is rich in B-complex vitamins, such as niacin (B3), which supports nervous system function and skin health. Tuna also provides vitamins A and D, as well as minerals like selenium, phosphorus, and potassium, which contribute to bone health, immune function, and metabolism.

Omega-3 Fatty Acids

While oil-packed tuna may retain more of the fat-soluble omega-3s, water-packed tuna can surprisingly be higher in docosahexaenoic acid (DHA), a crucial omega-3 fatty acid for brain and eye health. Even as a lean fish, tuna contributes to your omega-3 intake, which is beneficial for heart health.

Spring Water vs. Oil vs. Brine: A Nutritional Comparison

Choosing the right type of canned tuna depends on your dietary goals and taste preferences. Here is a breakdown of how the different packing liquids affect the final product.


Feature	Spring Water	Oil-Packed	Brine-Packed
Calories	Significantly lower	Higher due to added oils	Moderate, similar to spring water
Total Fat	Lower fat content	Higher fat content	Lower fat content
Sodium	Variable, check label. Options with no salt added are available.	Variable, check label. Salt is often added.	Highest sodium content due to salt water.
Omega-3s	Good source, possibly higher in DHA.	Retains overall omega-3s, but adds calories.	Retains omega-3s, but high in sodium.
Flavor	Milder, cleaner taste.	Richer, more flavorful, softer texture.	Can taste very salty.

Addressing Health Concerns: Mercury and Sodium

While canned tuna is highly nutritious, it is important to be mindful of potential downsides, namely mercury content and added sodium.

Mercury Levels and Intake Recommendations

Mercury is a heavy metal that can contaminate fish through water pollution. Tuna, being a predatory fish, can accumulate mercury in its tissues. However, not all canned tuna is created equal. Smaller species like skipjack (often labeled as 'light' tuna) have lower mercury levels than larger species like albacore ('white') or bigeye tuna. The FDA recommends that pregnant or breastfeeding women and young children limit their intake of albacore and primarily choose light tuna varieties. For the majority of healthy adults, consuming tuna as part of a balanced diet a couple of times a week is generally considered safe.

Managing Sodium Intake

Canned tuna can be high in sodium, particularly if packed in brine. Even tuna in spring water can have added salt. If you are watching your sodium intake for blood pressure or other health reasons, it's wise to read the nutrition label carefully. Many brands offer low-sodium or no-salt-added versions, which are excellent alternatives. Draining the water can also help reduce sodium, but choosing a low-sodium option is the most effective approach.

Minimal Processing and Shelf Stability

Canned tuna in spring water is considered a minimally processed food. The processing typically involves cooking the fish, packing it into a can with water and salt, and then sealing and heat-treating it for a long shelf life. This process helps preserve the fish's nutritional quality and freshness, making it a reliable pantry item. Concerns about bisphenol A (BPA) in can linings have led many consumers to seek out BPA-free options, which are widely available.

Making the Best Choice for Your Health

When choosing canned tuna, especially in spring water, consider the following points to maximize its health benefits:

Choose the Right Type: Opt for 'light' or skipjack tuna most often, as it is lower in mercury than albacore.
Read the Label: Check the sodium content and look for 'no salt added' varieties if you are sodium-sensitive.
Consider Sustainability: Look for the Marine Stewardship Council (MSC) certification label to ensure you are choosing a sustainably sourced product.
Drain the Liquid: While draining the water is common practice, it also removes some nutrients. However, it is an effective way to reduce sodium.
Pair with Other Nutrients: Since tuna contains little to no fiber, pair it with fiber-rich foods like whole grains, beans, and vegetables to create a balanced meal.

Conclusion

So, is canned tuna in spring water healthy? The answer is a resounding yes, especially when compared to other canned tuna varieties. It offers a convenient, low-calorie, high-protein source of essential vitamins and minerals. By choosing light tuna and being mindful of mercury and sodium content, you can safely and healthily incorporate it into your diet. For the latest dietary guidelines and for more information on the benefits and downsides of canned tuna, consider visiting a reliable source like the Healthline article on the topic. It remains an affordable, shelf-stable, and highly nutritious option for a balanced meal plan.

Frequently Asked Questions

Yes, canned tuna in spring water is generally better for weight loss as it has fewer calories and less fat than tuna packed in oil, making it a leaner protein source.

For most healthy adults, eating low-mercury options like canned 'light' (skipjack) tuna a couple of times a week is generally considered safe. However, pregnant women, breastfeeding women, and young children should follow specific FDA guidelines.

The sodium content can vary between brands. While it generally contains less sodium than tuna packed in brine, it's best to check the nutrition label and look for 'no salt added' versions, especially if you need to limit your sodium intake.

Yes, even though tuna in water is low in fat, it retains some of its natural omega-3s, particularly DHA, which is important for brain and eye health.

No, canned tuna packed in water is typically considered a minimally processed food. The process involves cooking, canning, and adding water and salt, rather than extensive chemical alteration.

To reduce sodium, choose 'no salt added' varieties. You can also drain and rinse the tuna to minimize the salt content from the packing liquid.

Pair tuna with fiber-rich foods like whole-grain bread, salads with mixed vegetables, or beans. For added flavor and healthy fats, mix with Greek yogurt or a small amount of mayonnaise.