Desk-based lunch eaters without a sink
Look for an explicitly no-drain or already-drained format, then check the size of each portion and whether the purchase is a single tin or a multipack.
Who needs to check what?
Sandwich and salad makers
Compare the declared drained weight when choosing how much tuna to put in a filling. The packing medium and nutrition panel also matter if you are choosing between spring water, brine and oil.
People who are pregnant or trying for a baby
Count tuna eaten across the week, not just at work. NHS guidance sets a limit of four cans of tuna a week or two tuna steaks for people who are pregnant or trying for a baby.
What matters for an office lunch?
Start with where you will open the tin and whether you can finish it. Then compare the portion and packing medium on the specific label.
| Priority | What to check | Your needs |
|---|---|---|
| Draining at work | Check for an explicit no-drain or already-drained description. Check the amount in each tin and whether it comes in a multipack. | With no sink near my desk, I’d rather open a portion without disposing of packing liquid. |
| Usable portion | Compare declared drained weight, where available, rather than net tin weight alone. Tesco Groceries lists its 160g spring-water tin at 112g drained. | I want enough tuna for my sandwich or salad after any liquid has been removed. |
| Packing medium | Read the ingredients and nutrition values on the exact variant, using the same per-100g basis for comparisons. Princes lists 180kcal and 9.5g fat per 100g drained for its sunflower-oil chunks, and 0.9g salt per 100g drained for its brine chunks. | Spring water suits a plain filling; I might choose brine or oil for its flavour, but want to check the label first. |
| Ingredients and bones | Check the fish allergen declaration and any possible-bones statement on the tin. GOV.UK says fish must be clearly labelled in the ingredients list when present in prepacked food. | I need to know what is in the tin before adding it to lunch, particularly if an allergy or bones are a concern. |
| Leftovers | Read the opened-pack directions and make sure refrigeration is available if you will not finish the tin. M&S directs shoppers to put unused tuna in a non-metallic container, refrigerate it and eat it within two days for its cited products. | If I cannot refrigerate leftovers at work, I’d choose a portion I expect to finish at lunch. |
Common packing mistakes
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Treating net weight as the amount of fish
Liquid contributes to the weight on the front of a standard tin. Tesco Groceries lists 112g drained weight for its 160g spring-water tuna.
Compare declared drained weights when planning a one-person filling, and consider whether you will finish the portion.
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Assuming every packing medium has the same nutrition values
Princes lists 180kcal and 9.5g fat per 100g drained for its sunflower-oil chunks; its brine chunks list 0.9g salt per 100g drained. These values describe those variants, not every tuna tin.
Choose a flavour you want, then read the nutrition panel on the particular product.
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Leaving part of an opened tin at your desk
For its cited tuna products, M&S instructs shoppers to transfer unused contents to a non-metallic container, refrigerate them and eat them within two days.
Pack a portion you expect to finish, or arrange a suitable container and refrigerator access for leftovers.
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Forgetting other tuna meals during pregnancy
The NHS advises people who are pregnant or trying for a baby to have no more than four cans of tuna a week or two tuna steaks because tuna contains higher levels of mercury than other fish.
Count tuna from office lunches alongside tuna eaten at other meals during the week.
Relevant brand examples
These examples show formats and label details worth comparing; they do not describe every product made by each brand.
Tesco
Tesco Groceries lists a 160g skipjack tuna tin in spring water with a declared drained weight of 112g.
- Its listed ingredients are skipjack tuna and spring water; the product page states 24.9g protein per 100g drained.
- Check the current physical label when comparing ingredients and drained weight.
John West
Tesco Groceries lists John West No Drain tuna chunks in 3 x 100g and No Drain tuna steak in 3 x 60g packs.
- The stated no-drain format is relevant if you cannot dispose of liquid conveniently at work.
- Check the individual product label for ingredients, portion details and storage directions; these listed examples are multipacks.
Princes
Princes lists tuna chunks in spring water, brine and sunflower oil, including a 145g spring-water tin.
- Its product pages provide ingredients and per-100g drained nutrition values for comparing these specific variants.
- Check the label of the variant you intend to pack rather than applying one medium’s values to another.
M&S
M&S describes its spring-water tuna steak as already drained; its spring-water tuna chunks list skipjack tuna and spring water as ingredients.
- Its stated storage directions help when planning what to do with an unfinished portion.
- The chunks page says the product may contain bones, so check the label if this matters to your lunch.
Tuna options on Joybuy
These options include an individual 80g tin, a 145g spring-water tin and multipacks containing separate 100g or 145g tins. Check the pack quantity if you need to buy only one tin.
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John West No Drain Tuna Chunks in Spring Water, 3 x 100g
The no-drain format is worth considering for a desk lunch without a sink. This purchase contains three 100g tins, rather than one tin; check the label if declared drained weight matters to your portion choice.
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John West No Drain Tuna Chunks in Sunflower Oil, 3 x 100g
This no-drain option comes as three 100g tins for separate lunches. If you are comparing oil-packed tuna with another medium, use this product’s own nutrition panel rather than values from a different brand or variant.
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John West Infusions Tuna Sweet Chilli, 80g
An 80g flavoured tuna tin for a single lunch. Check its ingredients if you want plain tuna instead, and check the pack directions before planning to keep any leftovers.
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Morrisons Fad Free Tuna Chunks in Spring Water, 145g
A 145g spring-water tuna tin to consider for a sandwich or salad. If you will open it at your desk, check the packaging for draining directions and declared drained weight before treating 145g as the amount of fish.
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Morrisons Fad Free Tuna Chunks in Brine, 6 x 145g
This six-pack provides separate 145g tins for multiple lunches, not a single-tin purchase. Check the drained weight of each tin and whether you can drain it conveniently where you eat.
Questions about packing tinned tuna
Should I take a standard tin or a no-drain portion to work?
Choose a standard tin if you can drain it conveniently; an explicitly no-drain or already-drained product is more practical when you eat at a desk without a sink. Check whether the portion you want is sold individually or only in a multipack.
Does the weight on the front tell me how much tuna I get?
Not necessarily: use declared drained weight when comparing tins packed with liquid. Tesco Groceries, for example, lists a 112g drained weight for its 160g spring-water tuna tin.
Can I keep half a tin for another lunch?
Follow the storage instructions on that product and make sure you can refrigerate the leftovers. For its cited tuna products, M&S instructs shoppers to transfer unused contents to a non-metallic container, refrigerate them and eat them within two days.
Where should I check for a fish allergen?
Check the ingredients list on the individual prepacked tin. GOV.UK says fish is one of the allergens that must be clearly labelled there when it is an ingredient.
How much tuna does the NHS advise during pregnancy?
The NHS advises people who are pregnant or trying for a baby to have no more than four cans of tuna a week or two tuna steaks a week, because tuna contains higher levels of mercury than other fish. Count tuna eaten across all meals, including packed lunches.