Tuna (Canned in Water)
Evidence-based nutritional information, health benefits, and longevity research for tuna (canned in water). Serving size: 100g (about 1 can drained)
Complete Nutritional Profile
Per 100g (about 1 can drained)
Health Benefits
Evidence-based health benefits of tuna (canned in water)
Extremely high protein, very low fat (26g protein, 0.8g fat)
Exceptionally high selenium (161% DV) for thyroid and immune function
Excellent vitamin B12 and niacin content
Contains omega-3 fatty acids (more in albacore/white tuna)
Convenient, shelf-stable lean protein
One can provides ~25-30g protein
Longevity & Healthspan Research
Latest scientific evidence on tuna (canned in water) and healthy aging
How to Use Tuna (Canned in Water)
2-3 servings per week. Choose 'chunk light' tuna (lower mercury) over albacore. One 5 oz can contains ~32g protein. Excellent for healthspan when sourced properly.
- Choose tuna in water, not oil, for lowest calories
- Chunk light tuna has 1/3 the mercury of albacore
- Add to salads for protein boost
- Mix with Greek yogurt instead of mayo for healthier tuna salad
- Look for pole-and-line caught for sustainability
Excellent protein digestibility. Canning process makes nutrients highly available.
- Mix with avocado for healthy fats and creaminess
- Add to salads with olive oil for omega-3 boost
- Pair with whole grain crackers for complete meal
- Fish allergy
- Limit albacore/white tuna due to higher mercury (2-3x more than light tuna)
- Pregnancy/children: Stick to chunk light tuna, limit to 2-3 servings weekly
- High sodium in some brands - check labels or rinse