Canned tuna in water scores 61/100, a 'Good' rating, primarily due to its exceptional protein content and beneficial micronutrients, despite being a processed food.
Provides an impressive 28.8g of protein per 100g serving, contributing significantly to daily needs.
Contains 125% of the Daily Value for Vitamin B12, important for nerve function.
Low in total fat at 0.8g per 100g, with only 0.2g saturated fat.
Classified as NOVA 3, indicating it is a processed food.
Offers 0.3g of Omega-3 fatty acids per 100g.
Scores -15 points above the seafood category average (76/100 across 30 foods).
Canned tuna in water achieves a 'Good' FoodScore of 61 out of 100, largely driven by its robust nutritional profile. A significant bonus of +10 points is awarded for its high protein content, delivering 28.8 grams per 100g, which is a substantial contribution to daily protein requirements. Further positive contributions come from its micronutrient profile, earning +6 points for being a good source of phosphorus, Vitamin D (15% DV), and an excellent source of Vitamin B12 (125% DV). These nutrients are vital for various bodily functions. On the other hand, a penalty of -5 points is applied because canned tuna is classified as a NOVA 3 food, meaning it is processed. While processing can sometimes reduce nutrient density or add undesirable ingredients, in this case, the benefits of its protein and micronutrients outweigh this penalty. The food contains no fiber, added sugar, or trans fat, which prevents any penalties in those categories. To achieve a higher score, it would ideally be a less processed food or offer a broader range of micronutrients, particularly fiber.
Health benefits
What the nutrients in tuna (canned in water, drained) actually do for you, grounded in established dietary science.
Supports Muscle Health and Recovery
Tuna is an excellent source of high-quality protein, which is crucial for muscle repair, growth, and overall maintenance. With 28.8 grams of protein per 100g, a single serving provides a substantial portion of the daily recommended intake, making it beneficial for athletes and individuals looking to support their muscle mass. Protein also plays a role in enzyme production and hormone regulation. The protein in tuna is complete, meaning it contains all essential amino acids the body needs but cannot produce on its own. Incorporating tuna into meals can help meet protein targets, especially after physical activity.
Contributes to Brain and Nerve Function
Canned tuna is exceptionally rich in Vitamin B12, providing 125% of the Daily Value per 100g. Vitamin B12 is essential for the proper functioning and development of brain and nerve cells, as well as for the production of DNA. Adequate intake of B12 is also linked to energy metabolism and the prevention of certain types of anemia. The omega-3 fatty acids present in tuna, though in smaller amounts (0.3g per 100g), also contribute to brain health and cognitive function, supporting overall neurological well-being. Regular consumption can help maintain these vital functions.
Aids in Bone Health
Tuna provides a good amount of Vitamin D (15% DV per 100g) and phosphorus, both of which are critical for maintaining strong bones. Vitamin D helps the body absorb calcium, a primary building block of bone tissue, while phosphorus is a major component of bones and teeth. While tuna does not contain calcium itself, its contribution of Vitamin D and phosphorus makes it a supportive food for skeletal integrity. Including tuna as part of a balanced diet can help ensure adequate intake of these bone-supporting nutrients, especially for those with limited sun exposure.
Supports Weight Management and Satiety
With its high protein content (28.8g per 100g) and relatively low calorie count (128 calories per 100g), canned tuna can be a valuable food for weight management. Protein is known to increase satiety, helping individuals feel fuller for longer and potentially reducing overall calorie intake. This can be particularly beneficial for those aiming to reduce body fat or maintain a healthy weight. The low fat content (0.8g total fat) also contributes to its calorie efficiency, making it a lean protein choice. Pairing tuna with fiber-rich vegetables can further enhance its satiety benefits.
Canned tuna in water scores 61/100, a 'Good' rating, primarily due to its exceptional protein content and beneficial micronutrients, despite being a processed food.
How to eat it
Canned tuna in water is a versatile and convenient protein source, commonly used in American diets for quick meals. It's often drained and flaked, serving as a base for sandwiches, salads, or casseroles. Its mild flavor makes it adaptable to various seasonings and accompaniments. A typical serving size is 3 ounces (about 85g), which provides a significant amount of protein without excessive calories. It's a great option for adding lean protein to a meal.
Drain canned tuna thoroughly to reduce sodium content and improve texture, especially if using it in salads or sandwiches.
Combine tuna with healthy fats like avocado or olive oil, and plenty of vegetables, for a nutrient-dense meal that enhances flavor and adds fiber.
Use canned tuna as a quick protein boost in pasta dishes, rice bowls, or lettuce wraps for a balanced and easy dinner.
Store unopened cans of tuna in a cool, dry place; once opened, refrigerate any unused portion in an airtight container and consume within two days.
Consider using tuna in water instead of oil to keep the fat content lower, allowing you to add healthy fats of your choice.
Things to keep in mind
While generally safe for most adults, individuals with a fish allergy should avoid tuna. Some concerns exist regarding mercury content in tuna, particularly for pregnant women, young children, and those who consume large quantities of fish. However, canned light tuna (which includes skipjack, commonly used in canned tuna in water) is typically lower in mercury than albacore tuna. The FDA advises consuming 2-3 servings of 'Best Choices' fish, including canned light tuna, per week. There are no widely documented gastrointestinal issues or drug interactions for tuna at normal serving sizes.
Yes, canned tuna in water is generally considered healthy. It scores 61/100, a 'Good' rating, primarily due to its high protein content (28.8g per 100g) and beneficial micronutrients like Vitamin B12 (125% DV) and Vitamin D (15% DV). It's also low in fat and has no added sugar.
Is canned tuna good for weight loss?
Canned tuna can be beneficial for weight loss. Its high protein content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. It's also relatively low in calories (128 per 100g) and fat, making it a lean protein choice for calorie-controlled diets.
Is canned tuna processed?
Yes, canned tuna is classified as a NOVA 3 food, meaning it is processed. This involves steps like cooking, canning, and adding salt. While processed, its nutritional benefits, particularly its protein and micronutrients, still make it a valuable food choice.
How should I prepare canned tuna for the best nutritional benefit?
To maximize nutritional benefits, drain the tuna thoroughly to reduce sodium. Combine it with fresh vegetables, a light vinaigrette, or avocado for healthy fats and fiber. Avoid excessive mayonnaise or other high-calorie dressings to keep the meal nutrient-dense and lower in saturated fat.
What are some good alternatives to canned tuna?
Good alternatives to canned tuna for similar nutritional benefits include other lean protein sources like canned salmon (which offers more omega-3s), chicken breast, or legumes like chickpeas and lentils. These options can provide comparable protein and different micronutrient profiles.
Does canned tuna contain omega-3 fatty acids?
Yes, canned tuna in water contains omega-3 fatty acids, with 0.3g per 100g. While not as high as some other fatty fish like salmon, it still contributes to your intake of these beneficial fats that support heart and brain health. Regular consumption can help meet dietary recommendations.
How much sodium is in canned tuna?
Canned tuna in water contains 321mg of sodium per 100g. While this contributes to daily sodium intake, it's generally lower than tuna canned in oil. Draining the tuna can further reduce the sodium content. Look for 'no salt added' varieties if you are monitoring sodium intake closely.