Protein
Canned light tuna (in water)
Nutrition facts
Serving: 1 drained can (85 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Protein | 16.5 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 0.9 g | 1 % |
| Saturated fat | 0.2 g | 1 % |
| Sodium | 210 mg | 9 % |
| Selenium | 60 µg | 109 % |
| Vitamin B12 | 2 µg | 89 % |
| Niacin (B3) | 9 mg | 54 % |
| Vitamin B6 | 0 mg | 16 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- “Light” (mostly skipjack) and “white” (albacore) are not the same tuna: albacore contains about three times more mercury. Health Canada sets weekly limits for canned white tuna for women who are pregnant or breastfeeding and for young children, but none for light tuna.
- Light tuna in water is very lean: 1 g of fat per 100 g and only 0.2 g of EPA and DHA per can; canned salmon brings several times more.
Preparation
Drained, it concentrates its protein. Store-bought tuna salads add oil, sugar, and sodium: mixing it yourself with Greek yogurt, mustard, or lemon keeps you in control.
To mention to a professional
- During pregnancy or for a young child, light tuna is not subject to the limits for white tuna, but mention your fish intake to your professional.
- Fish is a priority allergen in Canada.
- If you must limit sodium, count about 210 mg per can or choose “no salt added”.
Sources
- Fish, tuna, light, canned in water, drained solids
- USDA FoodData Central, SR Legacy (Fish, tuna, light, canned in water, drained solids ; tuna, white, canned in water ; salmon, pink, canned)
- Health Canada, Mercury in Fish: advice on canned tuna (white and light tuna)
- Health Canada, priority food allergens
- NIH Office of Dietary Supplements, Selenium fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.