Is Canned Tuna Healthy? Nutrition, Benefits & What to Know

Canned tuna is a pantry staple in many Australian households, but it’s often underestimated as a good source of nutrition. Its affordability and convenience can make it seem less substantial than fresh alternatives, but that’s far from the truth. Canned tuna contains high-quality protein, omega-3 fatty acids and micronutrients, and is ready to eat at any time, no fuss or prep needed.

So, is canned tuna healthy? Let’s take a look at what’s inside the can, and why it deserves a place in a balanced diet.

Canned tuna offers a compact, nutrient-dense profile that makes it easy to meet your daily nutrition needs without being complicated or time-consuming.

A standard 95g can of Sirena canned tuna provides approximately:

• 17–18g of protein per serve
• Minimal carbohydrates (< 1g)
• Low saturated fat < 1g (in springwater varieties)
• Omega-3 fatty acids (EPA and DHA)
• Key micronutrients, including vitamin D, vitamin B12, and selenium

Nutritional values vary slightly depending on whether the canned tuna is packed in springwater or oil or with added ingredients. Oil-based varieties have more energy and unsaturated fats, while maintaining similar protein levels to plain tuna varieties.

Few foods can match canned tuna for convenience, value, and protein-to-calorie ratio. According to the Australian Food Composition Database, canned tuna has up to 26g of protein per 100g, making it similar to fresh, lean meats for protein density.

Protein plays a critical role in muscle maintenance and repair, keeps you feeling full between meals (satiety), and supports consistent energy levels throughout the day.

Compared with other everyday protein sources like chicken, eggs, and Greek yoghurt, canned tuna delivers a similar amount of protein per serve while offering the convenience of being ready to eat straight from the can, with no cooking or prep required.

Canned tuna also fits effortlessly into every lifestyle. It’s a lunchtime staple for many Australians and an easy option for quick dinners and post-workout meals. For budget-conscious shoppers, it offers excellent nutritional value, delivering quality protein and other essential nutrients at an affordable price.

Canned tuna is an exceptionally nutrient-dense food, providing much more than just protein. According to Food Standards Australia New Zealand (FSANZ), tuna contains more than 10 vitamins and minerals, with particularly high levels of selenium, vitamin B12 and vitamin D. These micronutrients are needed in small amounts but play an essential role in supporting your body’s everyday functions.

Some of the main micronutrients present in canned tuna are:

Omega-3 fatty acids (EPA and DHA)

These are long-chain healthy fats found almost exclusively in oily fish. They support heart health, brain function, and help reduce inflammation in your body. The Heart Foundation recommends Australian adults eat 2–3 serves of fish per week to obtain 250–500mg of long-chain omega-3s (EPA and DHA).

Sirena canned tuna helps you meet that target, simply and affordably. A standard 95g can contributes 95mg or 30% of your daily intake of Omega-3s.

Vitamin D

Vitamin D supports bone health, immune function, and muscle strength. While sunlight is the main source of vitamin D for most Australians, Dietitians Australia notes that some foods, including oily fish such as tuna, also contribute to vitamin D intake. Include canned tuna in your diet two to three times per week, as per dietary guidelines, to help support healthy Vitamin D levels.

Vitamin B12 and Selenium

Dietitians Australia says that Vitamin B12 supports energy production and nervous system function, while selenium acts as a powerful antioxidant that helps protect cells from damage.

The good news is that the canning process does not strip away these nutritional benefits from the fish. The protein, omega-3s, and micronutrients in canned tuna remain largely intact.

Mercury is often a topic that’s raised around tuna consumption, but context matters.

According to the Food Standards Australia and New Zealand (FSANZ), mercury levels in fish vary by species and size. Larger, longer-lived predatory fish tend to accumulate more mercury over their lifetimes. This explains why larger species like swordfish and sharks carry higher levels. Therefore, the health advice is that these species should be eaten less frequently.

FSANZ recommends canned tuna as being safe in moderation for everyone, including pregnant women and children. FSANZ notes that canned tuna generally has lower levels of mercury because the species are smaller and younger.

Sirena canned tuna is made from pole-and-line Yellowfin tuna (Thunnus albacares). Because this fishing method targets smaller, surface-caught fish, Sirena tuna typically has lower mercury levels than larger, older tuna species. This means you can enjoy it regularly as part of a varied diet that includes different protein sources.

If you’re curious about how canned tuna fits into your weekly diet and want to know how frequently you can eat it, read our post on “Can You Eat Tuna Every Day?”

Not all canned tuna is created equal. A quick look at the label can help you choose a product that aligns with your nutritional needs, taste preferences, and sustainability values.

1. Tuna species: The species affects flavour, texture, and mercury levels. Yellowfin tuna, particularly when pole and line caught like the one used in Sirena canned tuna, offers a balance of taste and nutritional value and is considered a low -mercury option. Oil or springwater versions? Both options are nutritious and offer similar protein content. Springwater varieties are lower in overall calories and fat, while oil-packed options deliver a richer flavour and contain predominantly unsaturated fats, which increase calories (unless drained)

Learn more about which version to use for your next recipe.

1. Drained weight and serving size: Check the drained weight on the label to understand how much tuna you’re actually getting. This makes it easier to compare products and accurately track protein intake.
2. Ingredients and quality: Look for simple ingredient lists. High-quality canned tuna typically contains just tuna, water or oil, and salt, without unnecessary additives. Sirena only uses Natural Ingredients in its products
3. Sustainable sourcing: The fishing method used matters in ensuring your tuna was caught sustainably. Pole-and-line fishing targets individual fish, significantly reducing bycatch and supporting healthier marine ecosystems. Sirena is a member of the International Pole & Line Foundation (IPNLF), reflecting a commitment to responsible sourcing and ocean sustainability.

Choosing the right canned tuna means you get better flavour, nutrition, and greater confidence in what you’re eating.

The quick answer is yes. Canned tuna is good for you because it’s a nutritious, affordable, and convenient foods that’s available widely. It has lean protein, heart-healthy omega-3 fatty acids, and vitamins and minerals, all in a ready-to-eat form. When sourced responsibly using the pole-and-line method, it’s also one of the most sustainable protein choices you can make.

Eating well doesn’t have to be complicated or expensive for you and your family; it’s as simple as reaching for your favourite can of Sirena tuna and adding it to your rice, pasta or salads for a complete meal.

Explore the full Sirena range at your local supermarket or visit sirena.com.au/recipes/ for meal inspiration.

Sources

Australian Government, National Health and Medical Research Council. (2013). Australian dietary guidelines. Retrieved May 2026 https://www.eatforhealth.gov.au

Dietitians Australia. (n.d.). Vitamin D. Retrieved May 2026 https://dietitiansaustralia.org.au/health-advice/vitamin-d

Dietitians Australia. (n.d.). Vitamin B12. Retrieved May 2026 https://dietitiansaustralia.org.au

Food Standards Australia New Zealand (FSANZ). Retrieved May 2026 Mercury in fish. https://www.foodstandards.gov.au

Food Standards Australia New Zealand (FSANZ). (2019). Australian Food Composition Database (Release 3). Retrieved May 2026 https://www.foodstandards.gov.au

Heart Foundation. Omega-3 and heart health. Retrieved May 2026 https://www.heartfoundation.org.au

IPNLF, Retrieved May 2026, https://ipnlf.org/