x 6½-ounce can tuna in water
High in lean protein (approximately 20-25 grams per 3-ounce drained serving) and rich in omega-3 fatty acids, particularly EPA and DHA. Good source of selenium and B vitamins, with relatively low calories when prepared without added oil.
About
Canned tuna in water is a preserved seafood product made from tuna fish (family Scombridae), typically species such as skipjack, yellowfin, or albacore, that has been cooked, flaked, and packed in water with added salt. The tuna is caught fresh, processed at canneries, cooked to eliminate pathogens, cooled, and then packed into sealed metal cans with minimal liquid—water serves as a preservative medium that keeps the fish moist while extending shelf life indefinitely. The product may be labeled as "solid," "chunk," or "flaked" depending on the size of the tuna pieces; water-packed versions are lower in fat and calories than oil-packed alternatives, and often contain added salt for flavor and preservation.
Culinary Uses
Canned tuna in water is a versatile convenience ingredient used in quick weeknight meals, salads, sandwiches, and pasta dishes across numerous cuisines. It appears in tuna melts, casseroles, sushi rolls, salad niçoise, and Asian stir-fries, and serves as a pantry staple for protein-rich meals requiring minimal preparation. The product drains easily and accepts a wide variety of seasonings and sauces, from mayonnaise and lemon for classic salads to soy sauce and ginger for Asian applications. Its neutral flavor and flaky texture make it suitable for both hot and cold preparations.