Understanding How Healthy Is Canned Tuna with Mayonnaise: A Nutrition Deep Dive

October 4, 2025 •

4 min read

According to the USDA, an average tuna and mayo sandwich contains around 300 calories, with 38% coming from fat. This statistic highlights that while canned tuna offers lean protein, the healthiness of the final dish depends heavily on the preparation—particularly how healthy is canned tuna with mayonnaise when combined and served.

Quick Summary

Analyzing the nutritional impact of combining protein-rich canned tuna with the calories, fat, and sodium of mayonnaise. Key factors like mercury levels in tuna and high saturated fat in mayo influence the dish's overall health profile. Exploring ways to optimize this popular meal by modifying ingredients.

Key Points

Tuna Offers High-Quality Protein: Canned tuna is an excellent, affordable source of protein and heart-healthy omega-3 fatty acids.
Mayonnaise Increases Fat and Calories: Regular mayonnaise significantly boosts the calorie, total fat, and saturated fat content of a dish.
Mercury Levels Vary by Tuna Type: Choose canned light tuna (skipjack) over albacore ('white') for lower mercury exposure, especially for sensitive groups.
Packaging Affects Sodium and Fat: Tuna packed in water is a healthier choice than tuna in oil or brine, which adds fat and sodium.
Healthier Alternatives Exist: Substitute regular mayonnaise with Greek yogurt, hummus, or olive oil to drastically reduce fat and calories while maintaining a creamy texture.
Practice Food Safety: When preparing mayonnaise-based salads, be mindful of proper storage to prevent foodborne illnesses like Shigella.
Moderation is Crucial: As with any food, consuming tuna salad in moderation is key to maintaining a balanced diet, particularly due to mercury concerns.

A Tale of Two Ingredients: Canned Tuna and Mayonnaise

On its own, canned tuna is a nutritional powerhouse. It is a source of high-quality, lean protein, with a 3 oz serving providing about 22 grams of protein. This makes it an excellent food for muscle repair, satiety, and overall health. Tuna also contains beneficial omega-3 fatty acids, which support heart and brain health, along with essential vitamins and minerals like Vitamin B12, Vitamin D, and selenium. However, the canning process can reduce the amount of omega-3s compared to fresh tuna.

Mayonnaise, conversely, introduces a different nutritional profile. It is primarily an oil-based condiment, meaning it adds significant fat and calories to any dish. Just one tablespoon of regular mayonnaise can contain a notable amount of saturated fat, which can negate some of the health benefits of the tuna. Furthermore, mayonnaise can contribute to the overall sodium content of a meal, depending on the brand and preparation.

The Nutritional Realities of Combining Tuna and Mayo

The health of a tuna salad depends on the type of tuna used, the amount of mayonnaise, and any additional ingredients. While the dish remains a good source of protein, the high-fat and high-calorie nature of traditional mayonnaise can significantly change its nutritional landscape.

Potential Concerns: The Downsides of a Classic Combination

High Fat and Saturated Fat Content: A generous scoop of standard mayonnaise adds considerable fat and calories. According to the USDA, a single tablespoon of regular mayo contains about 1.6 grams of saturated fat, which is roughly 12% of the American Heart Association's daily recommended limit. This can increase the risk of heart disease if consumed frequently in large quantities.
Increased Sodium Levels: Many canned tunas and mayonnaise products contain high levels of sodium. Canned tuna packed in brine is particularly high in salt. This can contribute to high blood pressure and other health issues, especially for those sensitive to sodium.
Mercury Content: All fish contain some level of mercury due to environmental contamination. However, the type of tuna matters. Albacore ('white') tuna generally has higher mercury levels than light tuna (typically skipjack or yellowfin). The FDA and EPA provide guidance on consumption limits, especially for pregnant or breastfeeding women and young children.
Foodborne Illness Risk: Mayonnaise-based salads, if not stored properly, can become a breeding ground for bacteria like Shigella, which can cause food poisoning. It is crucial to handle and store tuna salad correctly to avoid this risk.

Making Canned Tuna with Mayonnaise Healthier

To enjoy the protein benefits of tuna while minimizing the downsides of mayonnaise, several simple swaps and additions can be made. These adjustments reduce the saturated fat and calorie content without sacrificing flavor.

Here are some simple strategies:

Swap regular mayo for a healthier alternative. Options include Greek yogurt, hummus, or even a simple vinaigrette made with olive oil and Dijon mustard.
Choose the right tuna. Opt for light tuna packed in water over albacore for lower mercury content and less fat and sodium.
Add vegetables and fiber. Adding ingredients like chopped celery, onions, bell peppers, or radishes not only adds crunch and flavor but also boosts the fiber content, which is lacking in the base tuna and mayo mix.
Limit your portions. Be mindful of how much mayonnaise you use. Even using light or low-fat versions can add up if you use too much.

A Comparative Look: Traditional vs. Healthier Tuna Salad


Feature	Traditional Tuna Salad (heavy mayo)	Healthier Tuna Salad (Greek yogurt)
Primary Binder	Full-fat mayonnaise	Plain Greek yogurt or hummus
Estimated Calories	High (350-450+ per sandwich)	Lower (Approx. 160+ per serving)
Fat Content	High, especially saturated fat	Low to moderate
Protein	High	High
Sodium	Potentially very high	Typically lower
Omega-3s	Present in tuna	Present in tuna
Flavor Profile	Rich and creamy	Tangy and fresh

Conclusion: Finding the Right Balance

Ultimately, the health of canned tuna with mayonnaise depends on the user's choices. While a classic tuna salad can be a convenient source of protein, it's easy to overdo it on fat, sodium, and calories due to the mayonnaise. By opting for lower-mercury tuna like skipjack packed in water and swapping traditional mayo for a lower-fat alternative like Greek yogurt, one can enjoy a significantly healthier version of this popular meal. Moderation and conscious ingredient choices are key to making this convenient food a truly nutritious part of your diet.

For more specific guidance on safe fish consumption, including mercury levels, it is recommended to consult the official advisories provided by organizations like the U.S. Food and Drug Administration (FDA).

Frequently Asked Questions

Yes, canned tuna is a high-quality protein source. The addition of mayonnaise doesn't remove this benefit, though it does add fat and calories. A healthier version using Greek yogurt can maximize protein while minimizing fat.

To reduce calories, you can use a lighter alternative to regular mayonnaise, such as Greek yogurt or hummus. You can also choose tuna packed in water instead of oil and incorporate more low-calorie vegetables like celery and onion.

Canned light tuna, typically skipjack, is generally considered the healthiest option due to its lower mercury content compared to albacore or yellowfin tuna. Opting for tuna packed in water is also recommended to minimize added fat and sodium.

While tuna contains mercury, the levels are generally low, especially in canned light tuna. However, excessive consumption, particularly of high-mercury albacore, can be a concern. Health authorities provide guidelines on safe consumption levels for adults and specific at-risk populations.

Regular mayonnaise can be high in saturated fat and calories, and some types contain a lot of sodium. The main risks are related to consuming too much saturated fat, which can impact heart health, and foodborne illness if the salad is not handled properly.

Yes, but with modifications. Canned tuna is high in protein, which promotes satiety. By using a low-fat mayonnaise substitute like Greek yogurt and choosing tuna in water, you can create a lower-calorie, high-protein meal that fits into most dietary plans.

Mayonnaise is typically the highest in fat and calories. Alternatives like Greek yogurt offer a tangy flavor with less fat and more protein, while options such as olive oil and mustard dressings or avocado provide healthier fats without the saturated fat load of mayo.

Yes, tuna is a good source of omega-3 fatty acids, which are known to improve heart health and reduce inflammation. The benefit is most pronounced when paired with healthy fats and other nutritious ingredients, rather than excessive saturated fats from mayo.