Tuna In Water — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Tuna in water nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 116 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 26 g | 52% |
| Sodium | 333 mg | 14.48% |
| 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.
26 g
💪 High Protein Content
Tuna in water facts & tips
Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- Contains essential vitamins and minerals such as Vitamin D, B12, selenium, and niacin, which support overall health and well-being.
- Lower in calories and fat compared to tuna in oil, making it a healthy option for weight management.
Health risks
- High mercury content particularly in larger species of tuna, which can pose significant health risks if consumed in large quantities, especially for pregnant women and young children.
- High sodium content in some canned tuna in water, which can contribute to hypertension and increased cardiovascular risks.
- Potential for histamine poisoning (scombroid poisoning) if tuna in water is not properly stored or handled, leading to symptoms like rash, diarrhea, and headaches.
- Risk of allergic reactions in individuals with fish allergies, causing symptoms like itching, swelling, or anaphylaxis.
How to choose tuna in water
Tuna packed in water should maintain its firmness and have a clean, mild flavor indicative of freshly caught fish. The water should be clear and not cloudy, and the tuna should not be overly flaky.
Avoid tuna in water if the contents appear overly soft or the water has an off smell. Cans that show any signs of damage or swelling should also be avoided, as they could contain spoiled fish.
How to store tuna in water
Tuna in water should be stored in the refrigerator after opening, kept in its original container or a sealed one. Refrigeration preserves its flavor and freshness for up to five days.
Air exposure can lead to spoilage. Avoid leaving it uncovered or using dirty utensils, which can introduce bacteria. Always ensure the container is tightly sealed and check for any off smells before consuming.
✅ Extra Tip
How long does it last?
Tuna in water can last for 1-2 years unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 3-5 days.
What to do with leftovers?
Leftover tuna in water can be used in a variety of light and healthy dishes. Flake it and add to salads, sandwiches, or wraps for a lean and flavorful protein, or mix it into a pasta dish with a tomato-based sauce. Tuna in water is also great when used in tuna melts with cheese and bread, or mixed into a tuna salad with mayonnaise, celery, and onions.
Use tuna in water in a quiche or frittata with eggs, cheese, and herbs, or mix it into a rice bowl with vegetables and a tangy dressing. If you have a lot of tuna in water, consider making a batch of tuna patties by mixing the fish with breadcrumbs, eggs, and seasonings, then frying until golden. Tuna in water can also be added to a seafood chowder with potatoes and corn, or used as a topping for pizzas or flatbreads. For a quick snack, serve tuna in water with crackers and cream cheese, or mix it into a salad with greens and a citrus vinaigrette.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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