If you want to eat more fish, canned tuna is a no-brainer. Love it or hate it, this shelf-stable fish is one of the healthiest foods you can keep in your pantry. It’s a quick and easy source of protein and other beneficial nutrients. Plus, it’s affordable.
Compared to other types of canned fish, canned tuna is by far the most popular, especially in the United States.
At the grocery store, you’ll find shelves filled with cans of different varieties of tuna. Actual species of fish may vary, as well as how they are packaged and ingredients added.
You’ll see labels like “albacore” and “bonito.” Some tuna is canned, while others are broken into pieces.
Maybe you don’t pay much attention to these differences, because it’s the same fish in a different package anyway.
However, there is a catch. Not all canned tuna is nutritionally equal.
What is the healthiest type? Does it matter whether tuna is packed in water or oil? And what is the difference between “white” tuna and “light” tuna?
We spoke to a dietitian to answer your questions about canned tuna.
Is canned tuna good for you?
Tuna is one of the most consumed seafood in the world. Technically, it’s an umbrella term that refers to dozens of species of large saltwater fish.
The most common types of tuna caught commercially and canned include skipjack (also known as “light” tuna), albacore or “white” tuna and yellowfin tuna, TODAY.com previously reported.
Just like fresh tuna, the canned version is packed with nutrients.
“It’s a great source of protein, with about 22 grams in just three ounces,” registered dietitian and author Frances Largeman-Roth told TODAY.com.
The lean, high-quality protein in tuna can help support muscle growth and repair, keep you feeling full, and aid weight management.
The latest Dietary Guidelines for Americans (2025-2030) recommend prioritizing protein at every meal and aiming for an intake of 1.2 to 1.6 grams of protein per kilogram of body weight per day.
Canned tuna is an effective way to get a significant amount of protein and meet your intake goals, notes Largeman-Roth.
Most tuna is relatively low in fat and calories, and naturally carb-free. Skipjack tends to be the leanest variety, while albacore tuna has a slightly higher fat content.
Whatever your choice, the fats in tuna are very healthy. “Canned tuna provides a significant amount of heart-protecting omega-3 fatty acids,” says Largeman-Roth.
These include DHA and EPA, essential fatty acids that the body cannot produce enough of on its own. So we need to get them from foods such as fish.
The omega-3s in tuna may also support brain, eye, and skin health.
In addition to protein and omega-3, canned tuna is a good source of vitamin B12, which supports energy metabolism and nervous system function, vitamin D and selenium.
Canned tuna is also one of the most accessible forms of fish.
“According to the American Heart Association, we’re supposed to eat two or more servings of fish each week,” says Largeman-Roth, but nearly 90 percent of Americans fail to do so.
Between the high retail price of fresh fish and lack of skills or confidence in cooking seafood, “many of us don’t eat enough,” says Largeman-Roth.
“Canned tuna is a great way to meet recommended intakes and get the nutrients you need at an affordable price,” she adds.
The Healthiest Type of Canned Tuna
All canned tuna can offer important, health-promoting nutrients. However, the species of tuna makes a difference.
According to Largeman-Roth, the healthiest type of canned tuna is usually skipjack because it is a smaller species of fish that naturally contains less mercury. This is why the United States Food and Drug Administration considers skipjack tuna the “best choice” for regular consumption (two to three times per week).
Other species of canned tuna, such as albacore or yellowfin, can still be part of a healthy diet but should be eaten less frequently.
What’s added to the tuna and the liquid it’s packaged in is also nutritionally important, Largeman-Roth says.
Better-for-you canned tuna options share a few qualities:
- Conditioned in water or extra virgin olive oil
- No added salt
- Wild or safely captured
The healthiest varieties tend to contain tuna as the first and only ingredient.
“I’m a big fan of tuna packed in EVOO because it really doesn’t need anything else to taste delicious, but you can also choose tuna packed in water,” says Largeman-Roth.
Olive oil provides additional heart-healthy monounsaturated fats and beneficial plant compounds, but contains more calories.
Canned tuna can be high in sodium, which most Americans can reduce. If you eat the whole can and mix the tuna with condiments and seasonings, it can add up quickly.
“I like to choose the unsalted variety and add my own sea salt if I want,” says Largeman-Roth.
When possible, try opting for wild-caught fish rather than farmed varieties, which often contain a bit more nutrients, TODAY.com previously reported.
“I recommend choosing tuna brands that conduct rigorous mercury testing on their fish, especially for children and pregnant or breastfeeding women,” says Largeman-Roth.
Canned tuna to limit or avoid
Most types of canned tuna can be part of a healthy diet when consumed in moderation.
However, Largeman-Roth recommends limiting varieties that contain unnecessary calories, sodium and additives.
Tuna packaged in vegetable oil — which is a blend of refined oils like soy, corn, or canola — will be higher in fats that provide fewer benefits than tuna in heart-healthy olive oil.
Additionally, try to limit or avoid canned tuna that contains lots of salt and added flavorings. “Some varieties contain more than 400 mg of sodium per serving,” notes Largeman-Roth.
In general, the fewer ingredients, the better. If the nutrition label on a can of tuna has a long list of words you can’t pronounce, consider another variety.
Which canned tuna is highest in mercury?
Almost all fish contain traces of methylmercury, a toxin found in water that builds up in fish tissues over time as they feed, according to the FDA. The larger the fish, the higher it is on the food chain and the more mercury it accumulates.
When it comes to canned tuna, albacore, also called “white” tuna, is the largest species, which means it has the highest mercury content, Largeman-Roth says. Yellowfin tuna is also higher in mercury than skipjack tuna.
These are still “good choices,” according to the FDA, but you should limit your consumption of albacore and yellowfin tuna to twice a week (or once a week if you’re pregnant or breastfeeding).
(Technically, bigeye and bluefin tuna contain the most mercury of any species and should be avoided, but they are very rarely available canned).
For most people, mercury exposure from eating fish is not a problem, according to the FDA. However, high levels of mercury can be harmful to pregnant women and young children because they can affect the developing nervous system.
That’s why the FDA recommends that pregnant women and young children regularly choose fish low in mercury.
Always talk to your doctor if you have any concerns or questions about eating canned tuna.
Healthiest Ways to Eat Canned Tuna
Canned tuna is delicious and versatile, says Largeman-Roth. You can enjoy tuna on its own with a few simple ingredients, like lemon juice and fresh herbs.
It can also be added to recipes to increase the protein content and make a larger, more substantial meal. Try these canned tuna recipes to get started:
Gn Health
