Bodybuilders eat canned tuna for convenient, lean protein, mixing it with healthy fats like avocado or Greek yogurt for salads, stuffing vegetables with it, making patties with oats/eggs, adding it to pasta/rice bowls, or even blending it into shakes, often opting for water-packed varieties for low-calorie options and adding flavor with mustard, hot sauce, spices, or lemon juice. It's a popular choice for both cutting (fat loss) and bulking (muscle gain) depending on the additions.
Lean Protein
First things first, canned tuna is packed with lean protein. Protein helps repair and build tissues, supports muscle growth, and keeps you feeling satisfied and full. So if you're aiming to build muscle, lose or maintain weight, or simply maintain a healthy body, canned or pouch tuna is a superb option.
I usually mix a can of tuna, drained, with half a cup of cottage cheese(to replace the mayo). This gives it a great (IMO) amino acid profile and plenty of protein. Add a little salt, pepper, spices, etc. to taste!
The concerns around daily intake stem from its mercury content. However, according to the NHS, which states a healthy, balanced diet should include at least two portions of fish a week, there's nothing there to say you can't eat tuna every day, unless you're trying for a baby, or pregnant.
Healthy tuna recipes
Take our Tuna Chunks. They contain 25g of protein per 100g serving – a whopping 30% more than two medium eggs.
Tuna in water is lower in calories and fat, making it a good choice for those watching their intake. Tuna in oil offers a richer, more decadent flavor and moister texture, but with a higher calorie and fat content.
Canned tuna is the only seafood in some people's diets. So that's why mercury contamination is such a concern in this particular fish. Mercury is a known neurotoxin. Too much of it is harmful to children, whose bodies and brains are still growing.
Choose species with lower levels of mercury and sodium, choose tuna canned in water, as they are lower in calories and fat than those canned in oil, eat them in moderation, so do not exceed 2-3 cans per day, and do not forget to check for allergies to tuna fish before eating them.
The healthiest canned tuna is typically chunk light skipjack packed in water, due to lower mercury levels and fewer calories than albacore, but for maximum omega-3s, opt for pole-and-line caught albacore (in moderation due to mercury). Look for "no salt added" for sodium control, sustainable sourcing (pole-and-line/FAD-free), and brands that test for mercury (like Safe Catch or Wild Planet https://www.asweetpea).
It's a lean, affordable, and convenient protein source that can support muscle growth while keeping fat levels low. Just remember to eat it in moderation to avoid any risks associated with mercury. Whether you're bulking up or maintaining a lean physique, tuna can be a fantastic part of your muscle-building diet.
High-protein foods –– such as chicken, fish, and tofu –– provide amino acids that help your body repair muscle damage and build muscle. The best muscle-building foods may also contain other nutrients, like omega-3 fatty acids and iron, that help fuel muscle growth.
You can add creamy bases like mayo or Greek yogurt, crunchy veggies (celery, onion, carrots, pickles, peppers), fruits (grapes, apples), herbs (dill, parsley, cilantro), and spices (paprika, garlic powder, cumin) to canned tuna; for more flavor, try mustard, lemon juice, hot sauce, soy sauce, wasabi, olives, or even curry powder for a classic salad, or mix it with pasta, rice, or make tuna patties.
Resistance training promotes muscle growth. Examples of resistance training include the use of free weights, weight machines, your own body weight or resistance bands. Suggestions include: Train just two or three times per week to give your muscles time to recover.
Because lean fish is a fast-digesting source of protein, it is also a fantastic pre-or post-workout meal. Cod and tilapia are excellent sources of lean protein, making them ideal for those looking to build muscle without adding extra fat to their diet.
Tuna can serve as both a key part of your balanced diet, and a great choice in your muscle-building journey. Its high-protein content, healthy fats, and essential nutrients make it an ideal food to incorporate into weekly meal plans for overall health and fitness.
1 large egg = approximately 7g protein. 100g tuna = approximately 30g protein.
What Can I Eat With Tuna For Protein?
Chicken is a common go-to for many of those seeking muscle mass gains and for good reason. It's lean, it's highly versatile, and it's relatively cost effective as well. Chicken breast is one of the leanest meat varieties that you can buy so it should be a staple in your overall diet program.
Some tuna cans that say do not drain because they don't add oil, water, fillers, preservatives, and GMO soy broth. Cans that say do not drain contain only tuna or sometimes salmon. They only have natural occurring fish oils and juices and those are rich in omega threes.
The healthiest canned fish are small, oily varieties like sardines, mackerel, anchovies, and herring (SMASH), packed with omega-3s, protein, vitamin D, calcium (especially with bones), and lower mercury, with anchovies and sardines often topping the list for overall nutrition and lower cost; salmon is also excellent but choose smaller species like canned sockeye or chum.
There are two main kinds of canned tuna: chunk light and solid or chunk white (albacore). Mercury levels in canned white tuna, which is exclusively albacore, are almost three times higher than those found in smaller skipjack tuna commonly used in canned light tuna products.
13 Healthy Recipes with Canned Tuna
Overall, salmon offers higher levels of brain-boosting omega-3 fats, and much higher levels of bone-strengthening calcium. While tuna contains less of these, it's still a good source of omega-3 fats and an excellent source of hunger-busting protein.