Canned tuna is a go-to pantry staple for lots of reasons: It’s tasty, shelf-stable, affordable, and convenient.
It’s also a nutritional powerhouse.
“Tuna is a great lean source of protein and full of omega-3 fatty acids, which are known to support brain health, help reduce inflammation, and lower the risk of heart disease,” Blair Cooley, RD, told Health. “[Plus,] when you prioritize a diet higher in protein, that is going to help keep you fuller for longer.”
But the specific can of tuna you choose—as well as how you prepare it—can make all the difference nutritionally. Here are five tips for making your tuna as healthy as possible, according to registered dietitians.
A common—and understandable—concern about canned tuna is its mercury content. Exposure to mercury can contribute to a range of health problems, including damage to the kidneys and nervous system.
But that doesn’t mean you have to swear off canned tuna. The fish also naturally contains selenium, Cooley noted, and research has long suggested that selenium may counteract some of mercury’s toxicity.
To be safe, though, you can reduce your exposure to mercury by making careful choices about the tuna you buy, Cooley said. Skipjack (also known as “light”) tuna tends to be lower in mercury than albacore or yellowfin, making it a safer choice.
If you prefer albacore, the Food and Drug Administration suggests eating it no more than once per week. (By contrast, skipjack can be safely consumed three times per week.)
Pregnant people and children should be especially careful about minimizing mercury consumption, as fetuses, infants, and kids are more susceptible to its risks.
Every can of tuna isn’t exactly the same, so take an extra second in the grocery store to compare labels.
According to Cooley, buying tuna packed in water—not oil—allows you to add your own fats, sauces, and toppings to control the total amount of fat you’re consuming. If oil-packed tuna is your normal go-to, try to choose one that’s packed in olive oil, she suggested.
Finally, look for a can that’s low in sodium and branded with a label from the Marine Stewardship Council, which means it was caught with sustainability in mind, added Sharon Collison, RD, LDN, registered dietitian and instructor of clinical nutrition at the University of Delaware.
You know those days when you realize there’s nothing in the fridge, but you still need to eat something? That’s where canned tuna shines, Collison told Health.
Tuna is healthy as is, so “[it] can be eaten right out of the can or pouch,” she said. That makes it a great lunch option for busy people (and since it’s shelf stable, you could even stash a few cans in your desk at work for emergencies, Collison added).
Tuna is also one of the few foods that naturally contain vitamin D, a nutrient that’s crucial for bone, brain, and immune health.
On its own, canned tuna also contains:
Eating tuna right out of the can is a healthy option. But to level up your meal, pair tuna with good sources of fiber, additional protein, and carbohydrates, Cooley recommended.
One large can of tuna has about 40 grams of protein, but notably, it’s lacking carbohydrates and fiber. So adding other foods alongside your tuna “helps make a balanced meal, which is going to make you feel full and stretch your one can of tuna further,” Cooley said.
As for what to pair with it? “An easy, well-balanced lunch can be as simple as a can or pouch of tuna with whole grain crackers,” plus some hummus with sliced veggies and a piece of fruit, Collison recommended.
Or, try Cooley’s personal favorite recipe: Combine a can of tuna with plain Greek yogurt, coconut aminos (or low-sodium soy sauce), Sriracha, green onions, and sesame seeds, then wrap the mixture in rice paper along with fresh cucumbers, carrots, cilantro, and ginger.
Tuna salad is classic—and according to experts, it can be a healthy preparation method.
This dish is great for creating filling, protein-packed sandwiches or as a nutritious topping for crackers, said Collison.
The recipe for tuna salad is simple—combine tuna with mayonnaise, diced celery, onion, relish, or capers, Collison said. However, to maximize your protein intake while minimizing fat, swap either all or half of your mayo for fat-free Greek yogurt, she recommended.
