7 Healthy Recipes to Make With Canned Tuna

The tuna sandwich is a lunchtime staple and for good reasons. Canned tuna is shelf-stable, relatively affordable, and it's even a sustainable source of protein when you opt for products with the MSC blue fish label, as the Marine Stewardship Council notes.

Also, while the 2020–2025 U.S. Dietary Guidelines for Americans recommend that adults get at least 8 ounces (oz) of fish per week, the U.S. Department of Agriculture (USDA) points out that the average American adult is getting only about one-third of that amount.

If grilling salmon or whipping up some fish tacos feels overwhelming to you, canned tuna can be a simpler way to add more fish to your plate.

That said, the typical tuna salad sandwich is far from perfect. The health benefits can be negated if you load up with mayonnaise, for example, because that condiment is high in saturated fat. You’ll find about 1.6 grams (g) of this unhealthy fat per tablespoon according to the USDA. That’s about 12 percent of the daily recommended limit set forth by the American Heart Association — in just one tablespoon! Sans mayo, tuna can be a naturally healthy choice replete with protein — there are 22 grams (g) in a 3 oz serving, according to data from the USDA. What’s more, tuna contains primarily healthy, unsaturated fat.

What to Consider When Choosing a Canned Tuna

In the grocery store, you may find the tuna aisle overwhelming. Which can should you reach for? Here’s what to keep in mind.

Variety

The EPA and FDA list light tuna as the best choice. That’s because it’s lower in mercury than other varieties of tuna such as white and albacore, according to the Environmental Defense Fund. Mercury is an element that occurs both naturally and as an industrial byproduct and it can have negative implications on health, especially for women who are pregnant or breastfeeding and young children. Yet even these groups can enjoy canned light tuna three or more times per month, depending on age. If the fear of getting too much mercury keeps you from eating fish very often, let us persuade you. According to the Harvard T.H. Chan School of Public Health, 1 to 2 servings of low-mercury fish may reduce the risk of death from heart disease by 36 percent.

You’ll also see tuna available in chunk and solid white albacore tuna. The terms “chunk” and “solid” refer to the size of the pieces of tuna in the can. Solid will have larger, firmer pieces of fish and chunk will be smaller flakes of fish, according to Bumblebee.

What It’s Packed In 

You’ll find canned tuna packed in oil or water.

The water-packed version is lower in calories and is the kind most dietitians recommend.

If you opt for oil-packed tuna, be sure to check what kind of oil is used. Many brands will use the cheapest oils (such as soybean oil) to pack tuna — and that translates to fewer healthy fats for you. For example, while 1 tablespoon of extra-virgin olive oil contains 10 g heart-healthy monounsaturated fats, you’ll find only 3.1 g in the same serving of soybean oil, according to the USDA. One of the healthiest choices is canned tuna packed in extra-virgin olive oil, which is loaded with heart-healthy monounsaturated fats (per the USDA). Keep in mind, though, that this option may be pricier than canned tuna packed in other oils or water.

Other Ways to Buy Tuna

Besides in a can, you can find tuna in a jar or pouch. Some pouched varieties are even seasoned for an easy grab-and-go protein source. Unseasoned pouched tuna usually comes packed in water. On the other hand, jarred tuna tends to be packed in water or oil.

Fresh tuna is also available at the fish counter, and you’ll find it’s almost identical to canned tuna nutritionally. According to data from the USDA, a 3 oz serving of fresh yellowfin tuna contains 93 calories, 21 g protein, 0 g carbohydrates, 0.4 g fat, and 38 mg sodium. Of course, unlike canned tuna, fresh tuna should be cooked before you eat it (unless it’s sushi grade). It also needs to be stored in the refrigerator and consumed within one to two days, per Clemson Cooperative Extension.

With those healthy options in mind, choose the type of tuna that fits your needs. Then enjoy these creative and healthy tuna recipes that are quick and easy enough to make at work, whether that’s in your own kitchen or at the office.

You’ll even find that these recipes have only five main ingredients (not counting seasonings, oil, and vinegar) and they’re all ingredients you may already have on hand! How’s that for easy?