Omega-3s are essential dietary fats that are beneficial for heart, eye, and brain health. If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein.ĭiets that are high in protein have been associated with benefits for weight loss, including increased feelings of fullness and reduced cravings ( 7, 8).ĭespite being low in fat, tuna is still considered a good source of omega-3 fatty acids ( 1, 2, 9). Some brands can last for 2–5 years in your pantry. In particular, it is an inexpensive source of protein. There are many benefits of eating canned tuna. However, canned tuna packed in oil tends to be higher in calories and total fat. Summaryīoth water-packed and oil-packed tuna are good sources of protein and low in saturated fat. Nutrient content can vary between brands based on how tuna is packed, so it is best to check the label.Ĭanned tuna packed in water may be higher in docosahexaenoic acid (DHA) ( 4).ĭHA is a type of omega-3 fatty acid that is particularly important for brain and eye health ( 5, 6).Īdditionally, both fresh and canned tuna are good sources of several essential vitamins and minerals, including vitamin D, selenium, and iodine ( 1, 2, 3). However, the number of calories and amounts of total fat and saturated fat depend on whether the tuna is packed in oil or water. Overall, canned tuna tends to be higher in sodium than fresh.
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