Chicken of the Sea tuna is a solid, healthy protein source. A single drained can of their chunk light tuna in water delivers 23 grams of protein for just 100 calories and half a gram of fat. That ratio puts it among the leanest protein options you can buy at a grocery store, and it requires zero cooking. The bigger questions most people have are about mercury, sodium, and how often they can safely eat it.
Nutrition Per Can
The chunk light tuna in water, which is Chicken of the Sea’s most popular product, contains 100 calories, 23 grams of protein, and 0.5 grams of total fat per drained can (113 grams). There’s essentially no carbohydrate content. That protein-to-calorie ratio is hard to beat: you’d need roughly 3 ounces of chicken breast to get the same amount of protein, and that requires seasoning and cooking time.
Tuna is also a natural source of omega-3 fatty acids, selenium, and vitamin D. The omega-3 content is modest in light tuna compared to fattier fish like salmon, but it still contributes to your weekly intake. If you’re eating tuna primarily for omega-3s, the albacore (white) variety contains more per serving than chunk light.
Mercury Levels: Light vs. White
Mercury is the main health concern with any canned tuna, and the type you choose matters significantly. FDA testing data shows that canned light tuna averages 0.126 parts per million of mercury, while canned albacore (white) tuna averages 0.350 ppm, nearly three times as much. This difference exists because albacore are larger, longer-lived fish that accumulate more mercury over their lifetimes. Chunk light tuna is mostly skipjack, a smaller species lower on the food chain.
The FDA categorizes canned light tuna (including skipjack) as a “Best Choice” fish, meaning most adults can safely eat two to three servings per week. Canned albacore lands in the “Good Choice” category, where the recommendation drops to one serving per week. A serving is roughly the size of your palm, or about 4 ounces. If you’re pregnant, breastfeeding, or feeding young children, sticking with the chunk light variety and staying within two to three servings per week keeps mercury exposure well within safe limits.
What’s Actually in the Can
The ingredient list for Chicken of the Sea chunk light tuna is short: chunk light tuna, water, vegetable broth (which contains soy), and salt. There are no artificial preservatives or fillers, which is a reasonable baseline for canned fish. The vegetable broth is a common addition across tuna brands and is used for flavor, but it does mean the product contains soy. If you have a soy allergy, this is worth noting.
On packaging safety, Chicken of the Sea cans are BPA-free, based on Environmental Working Group product data showing BPA-free status across their product line. BPA is an industrial chemical that was once standard in can linings, and many consumers specifically look for brands that have moved away from it.
Sodium: The One Catch
Sodium is the nutritional weak spot of most canned tuna. The standard chunk light tuna in water contains added salt, and for people watching their sodium intake, this can add up quickly if you’re eating tuna regularly. Chicken of the Sea does sell a “Less Sodium” version of their chunk light tuna with the same basic ingredients. If you’re eating tuna multiple times per week or managing blood pressure, the lower-sodium option is a straightforward swap.
You can also reduce sodium by draining the can thoroughly and giving the tuna a quick rinse under water before eating. This won’t eliminate salt entirely, but it helps.
How Often You Can Eat It
For the chunk light variety, two to three palm-sized servings per week is the FDA’s guidance for adults. That’s roughly two to three cans. For the solid white (albacore) variety, limit yourself to one serving per week due to the higher mercury content. You can mix and match: one serving of albacore and one or two servings of light tuna in the same week is a reasonable approach.
Children need smaller portions. For kids under 11, the FDA recommends scaling serving sizes down based on age and body weight, with one ounce being appropriate for children around age 2 and portions gradually increasing from there. Light tuna remains the better choice for kids because of its lower mercury levels.
Sustainability
Chicken of the Sea has committed to sourcing 100% of its retail tuna from Marine Stewardship Council-certified fisheries by the end of 2026. MSC certification means the fishery has been independently assessed for sustainable practices, including maintaining healthy fish populations and minimizing ecosystem damage. This is a meaningful commitment for a brand of this size, though it’s worth noting it’s a target date rather than a current status across all products. If sustainability is a priority for you, look for the blue MSC label on the specific can you’re buying.