Protein
Canned tuna
Canned light tuna is cheap, shelf-stable protein with low mercury. Albacore (white) tuna is a bigger fish with roughly three times the mercury, which is the only reason the distinction on the label matters.
Organic upgrade priority
Residue data does not apply
- →Pesticide residue monitoring does not apply to this food in the same way.
Key numbers
- Nutrient density
- 84/100
- Per calorie, across the whole database
- Typical price
- $1.79
- per 5 oz can · no organic version stocked
- Servings a week
- 2
- Per person, at typical purchase volume
What to look at instead
Pesticide residue monitoring does not apply to canned tuna the way it does to fresh produce. These are the measures that actually decide the purchase.
- Cost per 10 g protein
- $0.46
- Mercury — light tuna
- Low
- FDA "Best Choices": 2–3 servings a week
- Mercury — albacore
- Moderate
- FDA "Good Choices": 1 serving a week
- Sodium
- 468 mg
- No-salt-added versions cut this by about 80%
Nutrition
Per 1 can, drained (142 g).
179
calories
39 g
protein
0 g
fiber
468 mg
sodium
- Protein 39 g
- Selenium 130% DV
- Vitamin B12 100%+ DV
Buying and storing
- ◆Skipjack ("chunk light") is the small species. If a can just says "tuna" with no species, it is almost always skipjack.
- ◆Oil-packed tuna has more calories but retains more of the fish’s own omega-3s, which water-packing leaches into the liquid you drain away.
Common questions
›Is canned tuna a healthy choice?
Canned light tuna is cheap, shelf-stable protein with low mercury. Albacore (white) tuna is a bigger fish with roughly three times the mercury, which is the only reason the distinction on the label matters. A 1 can, drained (142 g) serving provides 179 calories, 39 g protein, and 0 g fiber, scoring 84/100 on nutrient density.
›Does canned tuna need to be organic?
Pesticide residue monitoring does not apply to canned tuna the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.
›What can I buy instead of canned tuna?
If the organic version is out of budget or the fresh price has spiked, Sardines, Salmon, Chickpeas cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.
Related foods
Salmon
$12.99 / lb
Nutrition 92/100 · 25 g protein · 0 g fiber
Not applicableSardines
$2.49 / 3.75 oz can
Nutrition 90/100 · 22.7 g protein · 0 g fiber
Not applicableChickpeas
$1.29 / 15 oz can · organic $1.89
Nutrition 89/100 · 14.5 g protein · 12.5 g fiber
Not applicableLentils
$2.29 / 1 lb bag · organic $3.29
Nutrition 93/100 · 17.9 g protein · 15.6 g fiber
Not applicable