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Low Sodium Tuna

Sodium (salt) is good for you in moderation. But having too much can lead to health problems like high blood pressure. Thankfully, tuna has a naturally low amount of sodium and there are 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.

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