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A tuna sandwich can be one of the yummiest, easiest grab-and-go meals. If all the recipes and snack hacks being shared on TikTok are any indication, it's certainly popular. It's also a money-maker. The global tuna fish market is valued at $44.17 billion for this year, according to Fortune Business Insights, with canned tuna accounting for 67% of those sales.
But should we be eating all that tuna? There are concerns over the fish's mercury content. We reached out to two top nutritionists to find how healthy the seafood really is. Before you sink your teeth into another tuna melt, heed their advice below. Here’s everything you need to know to enjoy the right amount of canned tuna in the healthiest way possible–and to try some tasty new meal ideas, too!
Canned tuna nutrition stats
Before we dive in, it's helpful to know that one 3-ounce can of Starkist chunk light tuna in water contains:
- 70 calories
- 16g protein
- 0.5g fat
- 0g carbohydrates
- 320mg sodium
- 35mg cholesterol
- 150mg potassium
- 1.5mg iron
Is canned tuna healthy?
It turns out canned tuna isn’t just convenient; it’s a great way to keep your energy up. “Tuna is a protein powerhouse!” says Dawn Jackson Blatner, R.D.N., C.S.S.D., a nutritionist in Chicago. “Every pantry needs a stash of canned light tuna. It’s the easiest way to add protein to any meal or snack, no cooking required.” Tuna is also an excellent source of omega-3 fatty acids, essential nutrients that keep the cells in your body functioning well.
This doesn’t mean you should eat unlimited amounts of tuna, though. “Mercury can be a concern with certain types of tuna and other large fish species,” says Marisa Moore, MBA, RDN, LD, a registered dietitian nutritionist in Atlanta. While consuming too much mercury can be risky for anyone, a recent research review notes that it can lead to a wide range of health problems for pregnant women, including fetal development issues, miscarriage, low birth rate, and stillbirth. Additional research points to the fact that some sources of canned tuna can contain three other toxic metals: cadmium, lead, and arsenic, which could increase your odds of cancer.
The Environmental Protection Agency (EPA) and US Food and Drug Administration (FDA) recommend that adults consume two to three servings of seafood each week from their "Best Choices List" (which includes canned light tuna) or just one weekly serving from the "Good Choices List" (which includes albacore/white and yellowfin tuna).
“The best choice when it comes to canned tuna is canned 'light' (which includes skipjack) since canned 'white' (albacore) typically contains three times more mercury,” says Blatner. “You should only eat four ounces of canned white tuna, per week.”
Interestingly, canned tuna poses less of a mercury risk than fresh tuna because it's generally sourced from smaller species of tuna. For a sandwich or salad, if you're trying to decide between fresh or canned tuna, opt for canned, says Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, a spokesperson for the Academy of Nutrition and Dietetics and the owner of 360Girls&Women and B.E.A.T. Gestational Diabetes.
However, if you have high blood pressure, you may want limit the amount of canned tuna you consume. “Canned tuna is generally higher in sodium than fresh tuna due to added salt used in the canning process,” Moore explains. Look for no-salt-added versions.
While you're at it, note how canned tuna is packed if you’re watching your cholesterol, or are trying to lose or maintain your weight. “Canned tuna packed in oil is higher in fat than tuna packed in water,” says Moore.
It can also help if you buy canned tuna products that are sustainable. Not only is this important when it comes to protecting the environment, it also tends to indicate higher quality. According to scientists at the University of Washington, a blue checkmark on a can’s label means that the tuna you’re buying is MSC-certified, which helps ensure that fish comes from healthy stock.
How much canned tuna is OK to eat in a week?
According to guidelines from the FDA, eating two to three 4-ounce servings of canned light tuna per week is OK for most adults. (These guidelines are specified for women who may become or are pregnant or breastfeeding, but are considered smart for everyone to follow.) “However, it would be ideal to change up your canned tuna habit by eating other fish, too, like canned salmon, sardines or mackerel,” says Blatner. “This will help you get a wider range of nutrients, and keep mercury exposure low.”
The guidelines for children are a bit different. Only two servings of canned light tuna per week are recommended for kids. You should consult your child’s doctor before giving them any tuna or seafood, but the FDA advises the following serving sizes based on a kid's age: 1 ounce at ages 1 to 3, 2 ounces at ages 4 to 7, 3 ounces at ages 8 to 10, and 4 ounces at age 11.
How to incorporate tuna into more meals
Now for the fun part! We asked our nutritionists to give us some fresh ideas for mouth-watering tuna dishes. Try their ideas below.
Blatner suggests:
- A spicy tuna bowl: Mix tuna, quinoa, cucumber, carrots, avocado, and spicy mayo, then garnish your bowl with crumbled nori.
- A Mediterranean tuna melt: On whole grain bread, combine tuna, chopped olives, tomato, spinach, and a sprinkle of feta cheese. Toast or or air-fry until bubbly. Or, try Good Housekeeping's Classic Tuna Melt recipe.
- A tuna snack box: Pack your favorite tuna salad with whole grain crackers, celery sticks, and apple slices.
Anderson-Haynes suggests:
- A veggie tuna salad: Mix freshly diced red onions, olives, tomatoes, chopped lettuce, olive oil, and your favorite spices.
Moore suggests:
- Mixed tuna with shredded cabbage, carrots and edamame: Toss with a fresh ginger soy dressing—this dish is packed with fiber and magnesium. If you'd rather opt for white beans, try Good Housekeeping's white bean and tuna salad recipe.
- Mediterranean tuna salad: Mix tuna with chopped tomato, cucumber, olives and red onion, then toss with a fresh herb olive oil vinaigrette for a Mediterranean-style tuna salad. Serve it over greens or in cucumber boats for extra crunch.
- Avocado tuna salad: Mix avocado, tuna, red onion, lime and your favorite seasonings. You can also put avocado and tuna in a sandwich wrap.
The bottom line
Canned light tuna is indeed healthy, as long as you don’t eat too much of it every week. You'll get a boost of protein as well as omega-3 fatty acids. Think outside the traditional sandwich, and have fun preparing it in new and different ways.
Lauren Harris-Pincus is a registered dietitian nutritionist, a nationally recognized media expert, speaker, spokesperson, and RD in private practice specializing in weight management and prediabetes for 30 years. She is the founder of Nutrition Starring YOU, LLC, an advisory board member for several organizations, and serves on the U.S. News & World Report Best Diets expert panel. Lauren holds a bachelor’s degree in nutritional sciences from Pennsylvania State University, a master’s degree in clinical nutrition from NYU, and has trained and worked at major medical centers, including Weill Cornell Medical Center and NYU Medical Center. She is the author of two cookbooks, The Everything Easy Pre-Diabetes Cookbook and The Protein-Packed Breakfast Club. She is regularly featured as a nutrition expert in major broadcast, print, and online media outlets such as The New York Times, Huffington Post, NBC, The New York Post, Good Housekeeping, Forbes, and more.
