Low Sodium Tuna

Key Takeaways: Low Sodium Canned Tuna

• Heart-Healthy Protein: Canned tuna is naturally low in sodium, but salt is often added during processing. Choosing “Low Sodium” or “No Salt Added” varieties helps maintain heart health and supports the DASH diet.
• Significant Sodium Reduction: Chicken of the Sea’s “No Salt Added” tuna contains 70mg of sodium per serving—a 75% reduction compared to regular canned tuna (~280mg).
• Effective Rinsing: Rinsing regular canned tuna under cold water for three minutes can reduce its sodium content by approximately 80%, though it may also reduce some calcium levels.
• Flavor Without Salt: You can enhance low-sodium tuna with acidic ingredients (lemon, apple cider vinegar), fresh herbs (dill, cilantro), or healthy fats (avocado, olive oil) to create a delicious, high-protein meal.

Is low sodium tuna a healthy choice for your diet? Absolutely. Choosing tuna with reduced salt is one of the easiest ways to enjoy a high-protein, heart-healthy meal while managing your daily sodium intake. By selecting specific varieties or using simple preparation techniques, you can benefit from essential omega-3 fatty acids and Vitamin D without the excess salt found in standard canned goods.

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Why is low sodium tuna beneficial for heart health?

Reducing your salt intake is a critical step in managing long-term cardiovascular wellness and maintaining healthy blood pressure levels. While your body needs small amounts of sodium for nerve and muscle function, most people consume far more than the recommended daily limit.

How does reducing sodium impact blood pressure?

High sodium intake causes the body to retain excess fluid, which increases the pressure on blood vessel walls and strains the heart. By switching to a low-sodium diet—such as the DASH (Dietary Approaches to Stop Hypertension) diet—you can help lower your risk of hypertension and stroke. Canned tuna is an ideal staple for these diets because it provides lean protein and heart-healthy EPA and DHA omega-3 fatty acids that support arterial health.

What are the FDA guidelines for low sodium labeling?

The FDA sets strict standards for how food can be labeled regarding salt content. For a product to be labeled “Low Sodium,” it must contain 140mg or less per serving. Varieties labeled “No Salt Added” or “Sodium Free” are even lower, often containing only the sodium naturally present in the fish itself. Chicken of the Sea follows these strict FDA guidelines to ensure you can accurately track your intake for medical or wellness goals.

How much sodium is actually in 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. Understanding the specific milligram (mg) counts in different varieties is the first step toward a healthier pantry.

What is the difference between “low sodium” and “no salt added” tuna?

The primary difference lies in the amount of salt added during packing. A standard 5-ounce can of regular tuna typically contains about 280mg of sodium (roughly 12% of your recommended daily intake). In contrast, the “Low Sodium” variety significantly reduces these numbers to 140mg of sodium (6% of recommended daily intake) and the “No Sodium Added” option further reduces to 70mg of sodium (3% of recommended daily intake).

Does rinsing tuna reduce the sodium content?

Yes, rinsing is a scientifically backed method to lower salt if you only have regular canned tuna on hand. A study published in the Journal of the American Dietetic Association found that rinsing canned tuna in a strainer for three minutes can remove up to 80% of the added sodium. To do this at home, simply empty the tuna into a fine-mesh strainer and run cold tap water over it. Note that while this removes salt, it may also slightly reduce some other minerals like calcium.

What are the best ways to prepare low sodium tuna?

Eating healthy doesn’t mean you have to sacrifice flavor. Low-sodium tuna is a versatile canvas that pairs perfectly with fresh, vibrant ingredients that provide a “salty” sensation without the actual sodium.

How can I add flavor to tuna without using salt?

If your tuna tastes too plain after rinsing or if you are using a “No Salt Added” variety, try using acids or spices to wake up the palate.

• Neutralize with Acid: Adding lemon juice, lime juice, or apple cider vinegar provides a sharp brightness that balances the fish.
• Incorporate Fresh Herbs: Parsley, dill, and cilantro add earthy notes that mask the lack of salt.
• Add “Crunch” and Bulk: Chopped celery, cucumbers, or bell peppers dilute the saltiness of a dish while adding fiber.
• Healthy Fats: Mixing your tuna with mashed avocado or high-quality olive oil adds a rich mouthfeel that makes the meal more satisfying.

How does nutrition compare for no sodium added, low sodium, and regular options?

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 feature essential nutrients like EPA and DHA omega-3 fatty acids, vitamin D, and B vitamins. Learn more about how tuna is good for you. 

What are some heart-healthy tuna recipe ideas?

Low-sodium tuna can be easily integrated into quick, high-protein meals:

• Tuna noodle casserole: Egg noodles, mushroom soup, cheese, and breadcrumbs make this the ultimate comfort food.
• Tuna Salad: Use unsalted Greek yogurt instead of mayo, mixed with lemon juice, black pepper, and plenty of fresh dill.
• Tuna Pasta Salad: Mix whole-wheat pasta with drained tuna, peas, and a dash of olive oil.

How do Chicken of the Sea tuna products fit into a low-sodium diet?

Chicken of the Sea is committed to providing high-quality, sustainably-sourced seafood that meets various nutritional needs. Our low-sodium options are designed to be fully cooked and ready to eat, providing a convenient way to hit your 2–3 recommended servings of seafood per week.

What are the nutritional facts for Chicken of the Sea low-sodium varieties?

Beyond just being lower in salt, our low-sodium and no-salt-added tunas are gluten-free and packed with essential nutrients. Each serving is a “complete protein,” meaning it contains all the amino acids your body cannot produce on its own. These are vital for building muscle, skin, and bone health.

Is it safe to eat tuna every day on a low-sodium diet?

Canned tuna is a nutrient-dense food that is relatively inexpensive and shelf-stable for years. For most adults, following the USDA recommendation of 8–10 ounces of seafood per week is ideal. Chicken of the Sea tuna is packed following strict safety guidelines to ensure a consistent, high-quality product for your family.

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Sources

• https://www.fda.gov/food/food-labeling-nutrition/label-claims
• https://www.dietaryguidelines.gov/
• https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure
• https://www.ars.usda.gov/ARSUserFiles/80400525/articles/eb11_drainedveg.pdf
• https://www.nhlbi.nih.gov/education/dash-eating-plan