Subtotal $0.00
Shop Now
Tuna is a group of large ocean fish eaten fresh as steaks and sushi, and from a can. Canned tuna is a pantry staple, and tuna nutrition differs a lot by type: canned light tuna is very lean, albacore has more fat, and fresh yellowfin is rich in selenium and niacin. Is tuna healthy? It depends partly on which tuna you mean, because tuna mercury levels also differ by species. This guide covers USDA values, the FDA/EPA mercury groups, what the words on a can mean, and the food safety points for fresh and raw tuna.
Peptide Labs does not sell tuna or tuna products. This article is general nutrition information, not medical advice.
Key Takeaways
- Canned light tuna in water has about 73 calories and 16.5 grams of protein per drained 3-ounce portion in USDA data, with almost no fat.
- Canned light tuna, which includes skipjack, is in the lowest-mercury group of the FDA/EPA fish advice.
- Albacore (white) and yellowfin tuna are in the advice's "good choices" group; bigeye is a choice to avoid because of the highest mercury levels.
- Every tuna type in USDA data supplies more than the full Daily Value for selenium per 3 ounces.
- Tuna can cause scombroid (histamine) poisoning if it is not kept cold, and cooking does not remove histamine, per CDC.
Tuna nutrition: canned light, albacore and fresh tuna
The table uses the USDA SR Legacy database for a 3-ounce (85 g) portion of drained canned tuna or cooked fresh tuna, with percent Daily Values (%DV) based on FDA reference amounts. FDC IDs: 173709 (light, canned in water), 175158 (white, canned in water), 173708 (light, canned in oil) and 172006 (yellowfin, fresh, cooked).
| Per 3 oz (85 g) | Light, water | White (albacore), water | Light, oil | Yellowfin, cooked |
|---|---|---|---|---|
| Calories | 73 | 109 | 168 | 111 |
| Protein | 16.5 g (33% DV) | 20.1 g (40%) | 24.8 g (50%) | 24.8 g (50%) |
| Total fat | 0.8 g (1%) | 2.5 g (3%) | 7.0 g (9%) | 0.5 g (1%) |
| EPA | 0.02 g | 0.20 g | 0.02 g | 0.01 g |
| DHA | 0.17 g | 0.53 g | 0.09 g | 0.09 g |
| Selenium | 60.0 mcg (109%) | 55.8 mcg (102%) | 64.6 mcg (117%) | 92.0 mcg (167%) |
| Niacin | 8.6 mg (54%) | 4.9 mg (31%) | 10.5 mg (66%) | 18.8 mg (117%) |
| Vitamin B12 | 2.2 mcg (90%) | 1.0 mcg (41%) | 1.9 mcg (78%) | 2.0 mcg (83%) |
| Vitamin D | 1.0 mcg (5%) | 1.7 mcg (8%) | 5.7 mcg (28%) | 1.7 mcg (8%) |
| Iron | 1.4 mg (8%) | 0.8 mg (5%) | 1.2 mg (7%) | 0.8 mg (4%) |
| Sodium | 210 mg (9%) | 320 mg (14%) | 354 mg (15%) | 46 mg (2%) |
Tuna is mostly protein. Canned light tuna in water is the leanest pantry option; oil-packed tuna, even drained, carries more fat and calories. Selenium is the standout nutrient across every type, and fresh yellowfin supplies more than a full day’s Daily Value of niacin; our selenium guide and niacin guide explain both. For more protein comparisons, see our high-protein foods guide.
Two other patterns matter. Light canned tuna is low in EPA and DHA compared with albacore, and much lower than salmon: our salmon guide shows a cooked 3-ounce portion of farmed Atlantic salmon with 1.24 grams of DHA in USDA data. For research on those fats, see our omega-3 guide. Sodium depends on the can: USDA lists 50 milligrams per 100 grams for light tuna in water without salt (FDC 171986), compared with 247 milligrams for the regular version, so the Nutrition Facts label is worth a look.
Tuna mercury: canned light vs albacore, yellowfin and bigeye
The Dietary Guidelines note that mercury, in the form of methylmercury, is found in seafood at varying levels. The FDA/EPA advice about eating fish, revised in October 2021, sorts fish into three groups for people who might become or are pregnant or breastfeeding, and for parents and caregivers feeding children ages 1 to 11. FDA’s own testing from 1990 to 2012 shows why the tuna types land in different groups.
| Fish | FDA/EPA advice group | FDA mean mercury, ppm (samples) |
|---|---|---|
| Tuna, canned light (includes skipjack) | Lowest-mercury group | 0.126 (545) |
| Tuna, canned albacore (white) | Good choices | 0.350 (451) |
| Tuna, yellowfin, fresh or frozen | Good choices | 0.354 (231) |
| Tuna, bigeye, fresh or frozen | Choices to avoid (highest mercury) | 0.689 (21) |
| Salmon, fresh or frozen, for comparison | Lowest-mercury group | 0.022 (94) |
In FDA’s data, canned albacore averaged nearly three times the mercury of canned light tuna, and fresh or frozen bigeye averaged more than five times as much. This guide does not repeat serving numbers from the advice; read the FDA/EPA chart itself and ask your clinician or your child’s pediatrician. CDC’s food page for pregnancy names canned light tuna among fish with low amounts of mercury, and shark, swordfish, king mackerel and tilefish among the high-mercury fish. For other fish, see our sardines, mackerel and shrimp guides.
Canned tuna labels: white, light, oil and water
The words on a can are set by FDA’s standard of identity for canned tuna (21 CFR 161.190). Knowing them makes the nutrition and mercury tables easier to use.
- White: this color term is limited to albacore (Thunnus alalunga), so “white” tuna is albacore.
- Light: a color designation based on how light the flesh measures on a color scale; the FDA/EPA advice notes that canned light includes skipjack.
- Packing medium: water, olive oil, or another vegetable oil; the label names it.
- Form: solid, chunk, flake or grated, which describes the size of the pieces, not the quality.
Prepared tuna salad is a different food again: the USDA entry (FDC 175160) has 187 calories and 402 milligrams of sodium per 100 grams, because of the added mayonnaise and seasonings. Our low-sodium foods guide has more on reading sodium labels.
Is tuna healthy? Fresh tuna, sushi and food safety
Tuna is a lean, selenium-rich protein food, and canned light tuna is a low-mercury choice under the FDA/EPA advice. The Dietary Guidelines encourage seafood choices higher in EPA and DHA and lower in methylmercury; canned light tuna does well on mercury but supplies far less EPA and DHA than salmon. A few safety topics apply to tuna in particular.
Scombroid poisoning. A CDC MMWR report explains that histamine forms when bacteria break down a natural amino acid in fish that has been kept too warm, and that tuna and mackerel are the most common sources. Histamine is not destroyed by freezing or cooking, and smell and taste cannot rule it out. Symptoms include flushing, sweating, rash, a burning or peppery taste, diarrhea and cramps, and they usually pass within hours; seek medical care for trouble breathing or swelling.
Raw tuna and pregnancy. CDC explains that eating raw or undercooked fish can cause anisakiasis, a parasitic infection, and cites FDA guidance to cook seafood to at least 145°F or to freeze fish meant for raw eating under set conditions. CDC’s pregnancy page lists raw fish, including sashimi, sushi and ceviche, among foods to avoid while pregnant.
Allergy and purines. Fish is one of the nine major food allergens under US law, so check labels on tuna salads and sauces. If you have been told to watch purines, see our purines guide and ask your clinician. For a plant-forward eating pattern that includes fish, see our pescatarian diet guide.
Frequently Asked Questions
Is tuna healthy?
Tuna is lean and high in protein and selenium in USDA data. Canned light tuna is in the lowest-mercury group of the FDA/EPA advice, while albacore and yellowfin are in the good choices group.
Which canned tuna has the least mercury?
Canned light tuna, which includes skipjack. FDA testing found a mean of 0.126 ppm, compared with 0.350 ppm for canned albacore.
What is the difference between white and light tuna?
Under FDA’s canned tuna standard, only albacore may be called white. Canned light tuna includes skipjack and is lower in mercury in FDA testing.
How much protein is in a can of tuna?
USDA lists 16.5 grams of protein per drained 3-ounce portion of light tuna in water and 20.1 grams for white albacore in water. USDA lists a drained can at 165 grams, so check the label.
Is tuna in oil or water better?
Water-packed tuna has fewer calories and less fat in USDA data. Oil-packed light tuna has more fat and more vitamin D per portion. Choose by taste and check sodium on the label.
Can I eat tuna sushi?
Raw fish can carry parasites, and bigeye tuna is in the choices to avoid group for mercury. CDC advises pregnant people to avoid raw fish.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a fish allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Salmon: Nutrition, Benefits and Wild vs Farmed Salmon, Omega-3: Benefits, Foods, Side Effects and Heart Research, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Swordfish: Nutrition, Mercury and Is It Healthy?, Salmon vs Tuna: USDA Values and the FDA Mercury Chart, Types of Tuna: Species, FDA Can Labels and USDA Data.