Dietitian Reveals the Healthiest Type of Canned Tuna

If you’re looking to eat more fish, canned tuna is a no-brainer. Love it or hate it, this shelf-stable fish is one of the healthiest foods you can keep in your pantry. It’s a quick, easy source of protein and other beneficial nutrients. Plus, it’s affordable.Compared to other types of tinned fish, canned tuna is by far the most popular, especially in the United States.At the grocery store, you’ll find shelves stacked with cans of different tuna varieties. The actual species of fish can vary, as well as how it’s packed and the added ingredients. You’ll see labels like “albacore” and “skipjack.” Some tuna is canned solid, whereas other types get broken up into chunks.Perhaps you don’t pay much mind to these differences, since it’s all the same fish in different packaging anyway.However, there’s a catch. Not all canned tuna is equal, nutritionally.Which is the healthiest type? Does it matter whether the tuna is packed in water or oil? And what’s the difference between “white” and “light” tuna, anyway?We spoke to a dietitian to answer your canned tuna questions.Is Canned Tuna Good for You?Tuna is one of the most widely consumed types of seafood in the world. It’s technically an umbrella term that refers to dozens of species of large saltwater fish.The most common types of tuna commercially fished and canned include skipjack (also known as “light” tuna), albacore or “white” tuna, and yellowfin tuna, TODAY.com reported previously.Just like fresh tuna, the canned version is packed with nutrients. “It’s a great source of protein, with about 22 grams in just three ounces,” registered dietitian and author Frances Largeman-Roth tells TODAY.com. The lean, high-quality protein in tuna can help support muscle growth and repair, keep you feeling full and support weight management.The latest Dietary Guidelines for Americans (2025-2030) recommend prioritizing protein at every meal and aiming to get 1.2–1.6 grams of protein per kilogram of body weight per day. Canned tuna is an efficient way to get a significant amount of protein and meet your intake goals, Largeman-Roth notes.Most tuna is relatively low in fat and calories, and naturally carbohydrate-free. Skipjack tuna tends to be the leanest variety, whereas albacore tuna contains a slightly higher fat content. Whichever you opt for, the fats you get from tuna are very healthy. “Canned tuna provides a significant amount of heart-protective omega-3 fatty acids,” says Largeman-Roth. These include DHA and EPA, essential fatty acids that the body can’t make enough of on its own, so we need to get them from foods, such as fish. The omega-3s in tuna can also support brain, eye and skin health.In addition to protein and omega-3s, canned tuna is a good source of vitamin B12, which supports energy metabolism and nervous system function, vitamin D and selenium.Canned tuna is also one of the most accessible forms of fish.“According to the American Heart Association, we’re supposed to be eating two or more servings of fish each week,” says Largeman-Roth — but nearly 90% of Americans fall short of this.Between the high retail price of fresh fish and lack of skill or confidence cooking with seafood, “many of us are not eating enough,” says Largeman-Roth.“Canned tuna is a great way to meet the intake recommendations and get the nutrients you need in an affordable way,” she adds. The Healthiest Type of Canned TunaAll canned tuna can offer important nutrients with health benefits. However, the species of tuna makes a difference. The healthiest type of canned tuna tends to be skipjack, says Largeman-Roth, because it’s a smaller species of fish which is naturally lower in mercury — that’s why the U.S. Food and Drug Administration considers skipjack a “best choice” for regular consumption (two to three times a week).Other species of canned tuna, like albacore or yellowfin, can still be part of a healthy diet, but should be consumed less frequently.What’s added to the tuna and the liquid it’s packed in also matter nutritionally, says Largeman-Roth.Better-for-you canned tuna options share a few qualities:Packed in water or extra virgin olive oilNo salt addedWild or safe-caughtThe healthiest varieties tend to contain tuna as the first and only ingredient.“I’m a big fan of tuna packed in EVOO because it really doesn’t need anything else added to it to taste great, but you can also choose water-packed tuna,” says Largeman-Roth. The olive oil provides additional heart-healthy monounsaturated fats and beneficial plant compounds, but has more calories. Canned tuna can be high in sodium, which most Americans can stand to cut back on. If you eat the entire can and mix the tuna with condiments and seasonings, this can quickly add up.“I like to go with the unsalted variety and add my own sea salt if I want,” says Largeman-Roth.When possible, try to opt for wild-caught fish over farmed varieties, which often have slightly more nutrients, TODAY.com previously reported. “I do recommend choosing tuna brands that do rigorous mercury testing on their fish, especially for kids and women who are pregnant or breastfeeding,” says Largeman-Roth.Canned Tuna to Limit or AvoidMost types of canned tuna can be part of a healthy diet when eaten in moderation. However, Largeman-Roth recommends limiting varieties that come with unnecessary calories, sodium and additives.Tuna that’s packed in vegetable oil — which is a blend of refined oils like soy, corn or canola — will be higher in fats that offer fewer benefits than tuna in heart-healthy olive oil.Additionally, try to limit or avoid canned tuna with a lot of added salt and flavorings. “Some varieties have more than 400 mg of sodium per serving,” Largeman-Roth notes. Generally, the fewer ingredients, the better. If the nutrition label on a can of tuna contains a long list of words you can’t pronounce, consider a different variety.Which Canned Tuna is Highest in Mercury?Nearly all fish contains trace amounts of methylmercury, a toxin found in water which accumulates in fish’s tissues over time as they feed, per the FDA. The larger the fish, the higher on the food chain and the more mercury that builds up.When it comes to canned tuna, albacore, aka “white” tuna, is the largest species, which means it has the highest mercury content, says Largeman-Roth. Yellowfin tuna is also higher in mercury than skipjack.These are still “good choices,” per the FDA, but you should limit your consumption of albacore and yellowfin tuna to two times per week (or once per week if you’re pregnant or breastfeeding).(Technically, bigeye and bluefin tuna contain the most mercury of any species and should be avoided, but these are very rarely available canned).For most people, the exposure to mercury from eating fish is not a concern, per the FDA. However, high levels of mercury may be harmful to pregnant women and young children, because it can affect the developing nervous system.That’s why the FDA recommends pregnant women and young children choose lower mercury fish to eat regularly. Always talk to your doctor if you have concerns or questions about eating canned tuna.Healthiest Ways to Eat Canned TunaCanned tuna is delicious and versatile, says Largeman-Roth. You can enjoy the tuna on its own with a few simple ingredients, like lemon juice and fresh herbs. It can also be added to recipes to boost the protein content and make for a more filling, substantial meal. Try these canned tuna recipes to get started: