The Seafood Nutrition Guide (Fish & Shellfish)
Light tuna, wild, canned in water
FDA/EPA Best choice (listed as “Tuna, canned light (includes skipjack)”) in the FDA/EPA Advice about Eating Fish (revised October 2021). How much and how often is their advice, not ours.
Composition per 100 g as eaten — cooked, or canned and drained. Mercury is FDA’s species mean, as FDA publishes it; for species FDA does not cover, the sample-weighted mean of the surveys listed. Dioxins + PCBs are survey means (or a median, where noted) per gram of fish as sold, in each survey’s own TEQ scheme. Tagged wild: skipjack and other light-meat tunas are caught, not farmed (tuna ranching is bluefin).
EPA + DHA(g/100g)
USDA FoodData Central SR Legacy — Fish, tuna, light, canned in water, drained solids (FDC 173709) (2019)
Omega-6 (LA)(g/100g)
EPA + DHA : LA 16 : 1 display only, not scored. Why
USDA FoodData Central SR Legacy — Fish, tuna, light, canned in water, drained solids (FDC 173709) (2019)
Mercury(ppm)
FDA — Mercury Levels in Commercial Fish and Shellfish (1990–2012): Tuna (canned, light), mean of 545 samples (FDA 1991–2010) (2010)
Dioxins + PCBs(pg TEQ/g)
EFSA CONTAM Panel — Risk for animal and human health related to the presence of dioxins and dioxin-like PCBs in feed and food. EFSA Journal 2018;16(11):5333 (2018)
Protein(g/100g)
USDA FoodData Central SR Legacy — Fish, tuna, light, canned in water, drained solids (FDC 173709) (2019)
Energy(kcal/100g)
USDA FoodData Central SR Legacy — Fish, tuna, light, canned in water, drained solids (FDC 173709) (2019)
Saturated(g/100g)
USDA FoodData Central SR Legacy — Fish, tuna, light, canned in water, drained solids (FDC 173709) (2019)
Sodium(mg/100g)
USDA FoodData Central SR Legacy — Fish, tuna, light, canned in water, drained solids (FDC 173709) (2019)
An empty cell means we do not yet have a method-cited source. Rank 1 wins the published rule; it is not medical advice.