Canned tuna does contain omega-3 fatty acids, but the amount varies dramatically depending on the type. A 3-ounce serving of canned white (albacore) tuna packed in water provides about 0.73 grams of omega-3s. Canned chunk light tuna, which is typically skipjack, delivers far less: just 0.23 grams per serving.
Omega-3 Levels by Tuna Type
The species of tuna inside the can matters more than most people realize. Albacore, sold as “white tuna,” has roughly three times the omega-3 content of chunk light tuna. That’s because albacore is a fattier fish, and omega-3s are stored in fat. Skipjack, the species in most chunk light cans, is leaner and simply carries less of these fats in its tissue.
Yellowfin tuna is even leaner than skipjack. A 3-ounce cooked portion of yellowfin contains only about 10 milligrams of DHA, the omega-3 most closely linked to brain and heart health. For comparison, the same serving of canned light tuna has around 20 milligrams of DHA. Neither comes close to fatty fish like salmon or mackerel, which can deliver over a gram of omega-3s per serving.
If omega-3 intake is your goal, white albacore is the clear winner among canned tuna options. Chunk light is still a decent protein source, but it won’t move the needle much on your omega-3 intake by itself.
Does Canning Reduce the Omega-3 Content?
Canning involves high-heat sterilization, and heat does degrade omega-3 fatty acids. Lab research on fish oil shows that EPA and DHA, the two most valuable omega-3s, are particularly vulnerable. When salmon oil was exposed to 150°C (about 300°F), EPA concentrations dropped from 6.1% to 1.7%, and DHA fell from 4.1% to 1.45%. Even at a relatively mild 50°C (122°F), significant degradation occurred.
That said, omega-3 values reported for canned tuna already reflect the finished product, not the raw fish. The 0.73 grams in a can of albacore is what you’re actually getting after processing. So while canning likely reduces omega-3s compared to fresh tuna, the numbers on nutrition databases account for that loss. You don’t need to mentally subtract anything further.
How Canned Tuna Fits Into Weekly Targets
The American Heart Association recommends two servings of fish per week, with a preference for fatty fish. A serving is 3 ounces cooked, or about three-quarters of a cup of flaked fish. Two servings of canned albacore would give you roughly 1.46 grams of omega-3s for the week, which is a meaningful contribution but still below what you’d get from salmon, sardines, or herring.
Two servings of chunk light tuna, on the other hand, would total just 0.46 grams for the week. That’s a fraction of what most nutrition experts consider optimal. If chunk light is your go-to, pairing it with other omega-3 sources (walnuts, flaxseed, or a second fish meal with a fattier species) helps close the gap.
Balancing Omega-3 Benefits With Mercury
Tuna carries more mercury than many other common fish, and the amount varies by species. The FDA categorizes canned light tuna (skipjack) as a “Best Choice,” meaning it’s low enough in mercury to eat two to three servings per week. Albacore and yellowfin fall into the “Good Choice” tier, where one serving per week is the recommended limit. Bigeye tuna is in the “Choices to Avoid” category due to the highest mercury levels, though it rarely shows up in canned products.
This creates an interesting tradeoff. Albacore has the most omega-3s but also more mercury, so the FDA suggests eating it less frequently. Chunk light is safer to eat more often but delivers far fewer omega-3s per serving. For most adults, one can of albacore and one serving of a different low-mercury fish each week is a practical way to balance both concerns.
For pregnant or breastfeeding women, the FDA recommends 8 to 12 ounces of low-mercury seafood per week, ideally from the “Best Choices” list. Children need smaller portions scaled to age: about 1 ounce for toddlers, 2 ounces for ages 4 to 7, and 3 ounces for ages 8 to 10, with two servings per week from low-mercury options.
Getting More Omega-3s From Your Can
Choosing tuna packed in oil rather than water can slightly increase the total fat content, but it doesn’t add meaningful omega-3s unless the packing oil is specifically an omega-3-rich variety (like olive oil fortified with fish oil), which is uncommon. Most canned tuna uses soybean or vegetable oil, which is high in omega-6 fats rather than omega-3s. Water-packed tuna is generally the better choice if you’re watching overall fat intake, and it preserves the omega-3 ratio in the fish itself.
Draining the liquid matters too. Some omega-3s leach into the packing water or oil during storage. If you’re trying to maximize what you get, using the liquid in a recipe (like a tuna salad dressing) rather than pouring it down the drain keeps those dissolved fats in your meal. The difference is small, but for chunk light tuna with already modest omega-3 levels, every bit helps.