Low Sodium Tuna
Tuna has a naturally low amount of sodium (salt), and there are great low sodium canned tuna options available.
Watching your sodium intake is key for maintaining overall health. Sodium, commonly found in salt, plays essential positive roles in the body, such as regulating fluid balance, nerve function, and muscle contractions. But, eating too much of it can lead to health issues, including hypertension (high blood pressure). High blood pressure is a major risk factor for heart disease, stroke, and kidney problems.
LOW SODIUM CANNED TUNA
Tuna has many health benefits and has a naturally low amount of sodium, but additional salt is often included during the canning process. A 5-ounce can typically has about 280mg of sodium which is 12% of the recommended daily intake. If you’re watching your sodium intake, check the label carefully and consider low-sodium or no sodium added options. These are especially good for Keto, Paleo, & Mediterranean diets because as you can see in the table below, the low-sodium option has 50% less than the regular and the no sodium added option has 75% less sodium!
HOW DO YOU REDUCE SODIUM IN TUNA?
First, look for packaging that says “low sodium” or “no sodium added”. You can also rinse off the tuna yourself at home to remove some of the sodium on the surface. Here’s how to reduce sodium in canned tuna: empty the tuna from the can into a strainer, hold the strainer under the faucet in your sink, and then simply run water over it.
HOW TO MAKE TUNA LESS SALTY
After you’ve rinsed the tuna in a strainer, if it still tastes too salty, the next step is to add an acid or sweetener. Depending on your recipes, the acid can be lemon juice, lime juice, apple cider vinegar or even tomato sauce or tomato paste. The acid in these will help neutralize the saltiness. You can also try adding sweetness. For example, adding a bit of sugar or sweet relish to your tuna salad can be delicious.
LOW SODIUM TUNA NUTRITION FACTS
Here we compare the nutritional facts for Solid White Albacore Tuna In Water in three varieties. You can see that for one 5oz can, the amount of sodium per serving is as follows: No Sodium Added (70mg), Low Sodium (140mg), and regular (280mg).
The serving size is one 5oz can drained (113g) for all three types.
| No Sodium Added | Low Sodium | Regular | ||||
|---|---|---|---|---|---|---|
| Amount Per Serving | % Daily Value | Amount Per Serving | % Daily Value | Amount Per Serving | % Daily Value | |
| Calories | 130 | – | 120 | – | 130 | – |
| Total Fat | 1g | 1% | 1g | 1% | 1g | 1% |
| Saturated Fat | 0g | 0% | 0g | – | 0g | – |
| Polyunsaturated Fat | 0.5g | – | 0g | – | 0g | – |
| Monounsaturated Fat | 0g | – | 0g | – | 0g | – |
| Cholesterol | 40mg | 13% | 50mg | 17% | 50mg | 17% |
| Sodium | 70mg | 3% | 140mg | 6% | 280mg | 12% |
| Total Carbohydrates | 0g | – | 0g | – | 0g | – |
| Fiber | 0g | – | 0g | – | 0g | – |
| Total Sugars | 0g | – | 0g | – | 0g | – |
| Added Sugars | 0g | – | 0g | – | 0g | – |
| Protein | 29g | 52% | 28g | 50% | 28g | 50% |
| Vitamin D | – | 6% | – | 15% | – | 15% |
| Calcium | 0g | – | 0g | – | 0g | – |
| Iron | – | 6% | – | 6% | – | 8% |
| Potassium | – | 6% | – | 6% | – | 6% |
In addition to these nutrition facts, all three tuna types are gluten free and rich in essential nutrients like dha omega-3 fatty acids, vitamin D, and B vitamins. Learn more about how tuna is good for you.
Which canned tuna is lowest in sodium?
Chicken of the Sea wild caught Solid White Premium Albacore Tuna In Water, No Salt Added has only 70mg of sodium per 5oz. can. This represents only 3% of the recommended daily value of sodium.
Where to Buy
Overflowing with flavor, Chicken of the Sea packets and cans are ready for all your culinary adventures. Use our product locator to find the perfect salmon, tuna, crab or other seafood products from Chicken of the Sea.
