Roast-day cooks watching salt
If tuna is going into a salad, starter, jacket potato or sandwich filling, its salt figure matters alongside the gravy, sauces and other foods you plan to serve.
Who is this for?
Households choosing quick-to-serve tuna
A no-drain tin can save a preparation step. Compare its nutrition panel with other tins rather than treating convenience wording as a salt claim.
Shoppers planning tuna meals during pregnancy
Salt is not the only consideration. NHS guidance for people who are pregnant or trying for a baby sets a separate weekly limit for tuna.
What should you check on the tin?
Start with comparable salt figures, then check your portion and how the tuna will fit into the rest of the meal.
| Priority | What to check | Your needs |
|---|---|---|
| Comparable salt | Compare salt per 100g on the same stated basis, including whether a value applies to drained tuna. Check salt per serving against the amount you will use. | I want to compare tins fairly, even when their can sizes or drained weights differ. |
| Packing format | Read the nutrition panel and ingredients for the exact spring-water, brine or no-drain tin. Waitrose lists 0.73g salt per 100g for its Essential MSC spring-water chunks; John West lists 0.80g per 100g for its No Drain spring-water chunks. | A quick-to-serve tin would help, but I do not want to mistake its format for a reduced-salt claim. |
| Whole-meal salt | Consider the tuna portion alongside gravy, sauces, condiments and other foods. The NHS advises adults to have no more than 6g of salt a day. | If the roast has several salty accompaniments, I want to account for what the tuna adds too. |
| Pack instructions | Check the fish allergen declaration and the exact tin's instructions for storing tuna after opening. | I need to serve the tuna with any fish allergy in mind and plan what to do with leftovers. |
Common buying mistakes
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Treating spring water as a reduced-salt label
Waitrose, M&S and John West list between 0.73g and 0.80g salt per 100g for the spring-water products covered here. The packing liquid alone does not tell you which exact tin has less salt.
Compare the per-100g figures on the tins you are considering, then check the figure for the portion you expect to serve.
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Looking at the tuna but not the rest of the plate
Gravy, sauces and condiments can also contribute salt. NHS advice to limit salt includes salt already present in packaged food.
Consider the accompaniments before seasoning the tuna dish; herbs, lemon, garlic or pepper offer other ways to add flavour.
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Assuming all brine and spring-water tins compare alike
Tesco lists 1.00g salt per 100g, drained, for its Tuna Chunks in Brine, above the figures for the spring-water examples covered here. That comparison does not establish the salt content of every brine or spring-water tin.
Compare the nutrition panels of the particular products available to you, including any difference in how their values are stated.
Brand and range references
These examples show why a brand name or packing format cannot replace the nutrition panel for the exact product.
John West
John West lists spring-water chunks and a No Drain spring-water format.
- John West lists 0.80g salt per 100g for its No Drain Tuna Chunks in Spring Water.
- That figure applies to this product, not every John West tin.
Princes
Tesco and Sainsbury's list Princes tuna products in different packing liquids.
- The range offers formats to compare when choosing chunks or drained tuna steaks.
- Use the salt panel of the exact Princes product for a salt comparison.
Tesco
Tesco lists own-label tuna in spring water and brine.
- Tesco lists 1.00g salt per 100g, drained, for its Tuna Chunks in Brine 145g.
- The brine product's figure does not describe Tesco's spring-water tuna.
Sainsbury's
Sainsbury's lists own-label tuna chunks in both spring water and brine.
- The two formats give shoppers a choice within the own-label range.
- Compare their exact salt panels before deciding which suits a lower-salt meal.
M&S
M&S lists Tuna Steak in Spring Water for shoppers choosing steak pieces rather than chunks.
- M&S lists 0.75g salt and 23.5g protein per 100g for this tuna steak.
- The salt figure is specific to this product; its range label is not a reduced-salt claim.
Tinned tuna options on Joybuy
These spring-water tuna options could be used in a roast-day salad or filling. Compare the salt panel on the exact pack before choosing one for a lower-salt meal.
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John West No Drain Tuna Chunks in Springwater, 3 x 100g
The no-drain format is an option when preparing a roast-day salad or filling quickly. Joybuy lists 0.80g salt per 100g for this product, and its ingredients include salt; compare the on-pack figure with other tins rather than treating no-drain as a reduced-salt claim.
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John West Tuna Chunks in Springwater, 4 x 125g
This four-can spring-water pack is another option for a salad or filling. Check its salt figure on the exact pack, including whether the value is stated for drained tuna, before comparing it with a no-drain tin.
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Topical Sun Tuna Chunks in Springwater, 160g
This 160g spring-water tin is an option for a roast-day side or filling. Read the exact pack's salt figure and its per-100g basis before comparing it with other tins.
Questions about salt and tinned tuna
Does spring-water tuna automatically contain less salt?
No. Waitrose, M&S and John West list 0.73g, 0.75g and 0.80g salt per 100g respectively for the spring-water products covered here. Compare the nutrition panel on the exact tin rather than relying on the packing-liquid name.
How much salt does the NHS advise for adults?
The NHS advises adults to have no more than 6g of salt a day. That includes salt already in packaged food as well as salt added during cooking or at the table, so consider the tuna alongside the rest of the meal.
What should I check if I will have tuna left over?
Check the storage instructions on the exact tin before opening it, and plan how much you will use. Follow that pack's directions for refrigerating and using any leftovers.
Is tinned tuna suitable for someone with a fish allergy?
Tuna is fish and is not suitable for someone with a fish allergy. Check the ingredients and allergen declaration on the exact pack, particularly for flavoured or mixed products.
Is there a separate tuna limit during pregnancy?
Yes. NHS guidance says that people who are pregnant or trying for a baby should have no more than 4 cans of tuna a week or 2 tuna steaks a week because tuna contains higher levels of mercury than other fish.