Canned Tuna: Light vs Albacore, Omega-3 and Mercury

By Nikola · Precision Nutrition L1 · Updated 5 November 2026

Canned tuna is one of the cheapest and most convenient sources of lean protein: 100 g of light tuna in water, drained, gives 19 g of protein for 86 kcal. The type in the tin matters. Light tuna (mostly skipjack) is low in mercury and sits on the US FDA’s “Best Choices” list, but it carries little omega-3. White tuna (albacore) has about four times more EPA and DHA and also more mercury, which puts it in the FDA’s “Good Choices” group, to be eaten less often. Tuna packed in oil gives more calories and, in the USDA data, less omega-3 than tuna in water.

Canned tuna nutrition per 100 g

Nutrient (drained, 100 g)	Light tuna in water	Light tuna in oil	White (albacore) in water
Energía	86 kcal	198 kcal	128 kcal
Proteína	19.4 g	29.1 g	23.6 g
Fat	1.0 g	8.2 g	3.0 g
of which saturated	0.2 g	1.5 g	0.8 g
EPA + DHA (omega-3)	0.22 g	0.13 g	0.86 g
Vitamina D	1.2 µg	6.7 µg	2.0 µg
Vitamina B12	2.6 µg	2.2 µg	1.2 µg
Selenium	71 µg	76 µg	66 µg
Potasio	179 mg	207 mg	237 mg
Sodio	247 mg	416 mg	377 mg
Colesterol	36 mg	18 mg	42 mg

Source: USDA FoodData Central, SR Legacy: “Fish, tuna, light, canned in water, drained solids” (FDC 173709), “Fish, tuna, light, canned in oil, drained solids” (FDC 173708) and “Fish, tuna, white, canned in water, drained solids” (FDC 175158), checked 5 November 2026. EPA + DHA is the sum of the two values in each record. Values rounded. Sodium varies a lot by brand; the label on your tin is the better guide.

Two things stand out. Light tuna in water is the leanest option, with almost all of its energy from protein. White tuna is the one to choose for omega-3: 0.86 g of EPA and DHA per 100 g, against 0.22 g in light tuna.

Per portion: one 85 g serving

Per 85 g, drained	Light in water	Light in oil	White in water
Energía	73 kcal	168 kcal	109 kcal
Proteína	16.5 g	24.7 g	20.1 g
EPA + DHA	190 mg	109 mg	733 mg

Calculated from the same USDA records; 85 g (3 oz) is the standard measure in all three. A typical small tin holds a little more than this once drained (USDA lists 1 can as 165-172 g for these records, which are US can sizes).

For context: EFSA’s adequate intake for EPA and DHA in adults is 250 mg a day. One portion of white tuna covers about three days of that; a portion of light tuna gives less than one day. For more omega-3, oily fish como salmón, caballa o sardinas carry far more. See the full comparison in ácidos grasos omega-3.

Glycemic index

Tuna contains no carbohydrate, so it has no glycemic index and does not raise blood sugar on its own. Fish is not listed in the international GI tables (Atkinson 2008). In a sandwich or with pasta, the bread or pasta decides the blood sugar response.

Health benefits: what the evidence says

Lean protein. 16-25 g of protein in an 85 g portion, depending on the type, with little fat when packed in water. That makes tuna a practical way to add protein to a salad, a bowl of beans or a wholegrain sandwich.
Omega-3 from white tuna. The EU permits the claim that EPA and DHA contribute to the normal function of the heart for foods that are at least a source of omega-3 fats (40 mg of EPA plus DHA per 100 g and per 100 kcal), with the information that the effect comes with 250 mg a day (Regulations (EC) 1924/2006 and (EU) 432/2012). All three types in the table reach the “source” level; white tuna gives the most.
Selenium and B12. 100 g of canned tuna gives 66-76 µg of selenium, more than the EU reference intake of 55 µg, and 1.2-2.6 µg of vitamin B12, against a reference intake of 2.5 µg (Regulation (EU) 1169/2011).
Tuna is not oily fish. The NHS states that fresh and canned tuna do not count as oily fish. If you eat fish for omega-3, tuna does not replace a portion of salmon, caballa o sardinas.

Mercury: light vs white tuna

The FDA groups fish by mercury level. Canned light tuna, including skipjack, is in “Best Choices”, the lowest-mercury group, which can be eaten 2-3 times a week. Albacore (white) tuna, canned or fresh, and yellowfin are in “Good Choices”, eaten once a week. Bigeye tuna, often sold fresh or as sushi, is among the “Choices to Avoid”. The type is usually printed on the tin: look for “skipjack” or “light” if you eat tuna often.

Ayurveda: tuna in the traditional system

In Usha and Vasant Lad’s food guidelines tuna is favourable for Vata, while for Pitta (as a sea fish) and for Kapha it is on the lists to avoid. This is a traditional view, not a clinical finding. More in Ayurvedic diet for beginners.

How to use canned tuna

Tuna and bean salad: light tuna with judías blancas, cebolla roja, perejil, lemon y extra virgin olive oil.
Mediterranean bowl: tuna over bulgur o quinoa con Tomates, pepino y olives.
Sandwich filling: mix tuna with Greek yogurt instead of mayonnaise, add lemon and pepper, and use wholegrain bread.
Drain or keep the oil: draining tuna packed in oil removes some of the added fat and calories. If it is packed in aceite de oliva, the oil can go into the dressing.
Storage: unopened tins keep for a long time in the cupboard; once opened, move the tuna to a covered container in the fridge.

Who should be careful

Pregnancy. The NHS advises pregnant women to eat no more than 4 cans of tuna or 2 tuna steaks a week. The FDA advises 2-3 servings a week from “Best Choices” (such as light tuna) or 1 serving a week from “Good Choices” (such as albacore), with a serving of 4 oz, about 113 g.
Children. The FDA suggests smaller servings: about 1 oz (28 g) at ages 1-3, 2 oz at 4-7, 3 oz at 8-10 and 4 oz from age 11, two servings a week from “Best Choices”, so light rather than white tuna.
Salt. Canned tuna has 247-416 mg of sodium per 100 g in these records. If you watch your salt, choose tins labelled “no added salt” and rinse the tuna briefly.
Fish allergy. Anyone allergic to fish should avoid tuna in every form.

FAQ

Which canned tuna is healthiest?

It depends on what you want. Light tuna in water is the leanest (86 kcal and 19.4 g of protein per 100 g) and lowest in mercury. White (albacore) tuna in water has about four times more EPA and DHA (0.86 g per 100 g) but more mercury, so the FDA advises eating it less often.

How much canned tuna can I eat a week?

The FDA puts canned light tuna among “Best Choices”, which can be eaten 2-3 times a week, and albacore among “Good Choices”, once a week. In pregnancy the NHS advises no more than 4 cans of tuna a week.

Is canned tuna in oil or in water better?

Tuna in water has fewer calories: 86 kcal per 100 g for light tuna in water against 198 kcal in oil (USDA). In the USDA records, light tuna in water also has more EPA and DHA than light tuna in oil.

Does canned tuna count as oily fish?

No. The NHS says fresh and canned tuna do not count as oily fish. For oily fish, choose salmon, mackerel, sardines, herring or trout.

Sources

USDA FoodData Central, SR Legacy: Fish, tuna, light, canned in water, drained solids (FDC 173709). fdc.nal.usda.gov
USDA FoodData Central, SR Legacy: Fish, tuna, light, canned in oil, drained solids (FDC 173708). fdc.nal.usda.gov
USDA FoodData Central, SR Legacy: Fish, tuna, white, canned in water, drained solids (FDC 175158). fdc.nal.usda.gov
U.S. Food and Drug Administration: Advice about Eating Fish, content current as of 5 March 2024. fda.gov
NHS: Fish and shellfish. nhs.uk
NHS: Foods to avoid in pregnancy. nhs.uk
EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for fats. EFSA Journal 8(3):1461. efsa.europa.eu
Regulation (EC) No 1924/2006, Annex – nutrition claims (“source of omega-3 fatty acids”). legislation.gov.uk
Commission Regulation (EU) No 432/2012 – permitted health claims (EPA and DHA). legislation.gov.uk
Regulation (EU) No 1169/2011, Annex XIII – reference intakes. EUR-Lex
Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.

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