Canned Tuna — Nutrients, Health Benefits, and Shopping Tips

Written by Listonic Team

Last update on September 4, 2024

Canned tuna offers convenience and versatility, whether in salads, sandwiches, or casseroles. Explore the nutritional aspects, types of tuna available, and tips for choosing the healthiest options.

Nutrients

Check the detailed nutritional values of canned tuna, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 128 kcal

Nutrients per: 100 g	Value	% Daily Value*
Carbs	0 g	-
Fiber	0 g	-
Sugars	0 g	-
Glycemic Index	0	-
Protein	29 g	58%
Sodium	384 mg	16.7%
Total Fat	1	1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes canned tuna stand out:

29 g

💪 High Protein Content

Key takeaways

🛒

Choose tuna in water for fewer calories and check for sustainable fishing practices.

😋

Enhance your pet's dry kibble by adding the water from canned tuna, ensuring it's not salt water, for a treat they'll adore.

📦

Store unopened cans of tuna in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within three to four days.

Health benefits

Explore how canned tuna can be a convenient source of lean protein, supporting muscle health and overall wellness.

High in protein, essential for muscle growth and repair.
Rich in omega-3 fatty acids, supporting heart health, reducing inflammation, and improving brain function.
Contains essential vitamins and minerals such as Vitamin D, B12, and selenium, which support overall health and well-being.
Convenient and shelf-stable, providing a quick and nutritious protein option.

Health risks

Explore the health risks and possible concerns related to canned tuna.

Mercury content which is a concern, particularly with larger species of tuna, and can pose health risks if consumed frequently.
High sodium content in some canned varieties, particularly those packed in brine, which can contribute to hypertension and increased cardiovascular risks.
Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.

Add canned tuna to your digital grocery list!

How to choose canned tuna

In the market for canned tuna, focus on finding chunks that are light in color and stored in water or natural oils to best preserve flavor and texture. The aroma should be mild and fresh. Ensure the tuna is sustainably caught to support environmental stewardship.

Eschew tuna that is dark in color or has a pronounced fishy smell, as these are clear indicators it is not fresh. The best canned tuna should have firm pieces that flake neatly and possess a clean, delicate flavor.

How to store canned tuna

Keep canned tuna in a cool, dry place before opening. After opening, transfer the tuna to a resealable container and refrigerate. It can stay fresh for up to three days.

Leaving tuna in the original can after opening can affect its taste. Use a non-metallic container to preserve its quality. Seal the container properly to keep out odors and moisture. Clean utensils help prevent contamination and maintain freshness.

✅ Extra Tip

For a quick meal option, mix the tuna with a bit of mayonnaise or olive oil before storing it in the container; this will keep it moist and ready for sandwiches or salads.

How long does it last?

Canned tuna can last for 1-2 years when stored in a cool, dark place. Once opened, it should be refrigerated and used within 3-4 days. Transfer it to an airtight container after opening to maintain its freshness.

What to do with leftovers?

Leftover canned tuna can be used in a variety of dishes. Mix it into a salad with greens, vegetables, and a tangy dressing for a light meal, or use it as a filling for sandwiches or wraps with your favorite toppings.

Use canned tuna in pasta dishes, where it can be tossed with olive oil, garlic, and herbs for a simple yet satisfying meal. It can also be used to make tuna cakes or patties, mixed with breadcrumbs, eggs, and seasonings, then fried or baked. If you have a lot of canned tuna, consider making a tuna casserole with pasta, cheese, and vegetables, or using it in a tuna melt with melted cheese on bread. Canned tuna can also be added to casseroles or rice dishes for extra protein, or blended into a tuna spread with mayonnaise and pickles for a quick snack.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How canned tuna supports specific health conditions

Canned tuna is a high-protein, low-fat option that supports muscle health and tissue repair. It is also rich in omega-3 fatty acids, which promote heart health by reducing cholesterol levels and lowering inflammation. Tuna provides important nutrients like vitamin D and selenium, supporting bone health and immune function.

However, due to mercury content, it’s recommended to consume canned tuna in moderation, especially for pregnant women and children.