Canned tuna is a pantry staple for many people. It’s affordable, lasts a long time, and can be easily used in sandwiches, salads, pasta dishes, and more. But is this common canned fish acidic or alkaline? Understanding the pH of foods is useful for those following specific diets or who have health conditions that require monitoring food acidity. In this article, we’ll take a detailed look at the acid-alkaline balance of different types of canned tuna.
An Overview of Acidic and Alkaline Foods
To understand if canned tuna is acidic or alkaline, we first need to understand the difference between acidic and alkaline foods.
Acidic foods have a pH below 7.0, while alkaline foods have a pH above 7.0. The pH scale ranges from 0 to 14, with 7.0 being neutral. The lower the pH, the more acidic the food. Higher pH foods are more alkaline.
Acidic foods include things like citrus fruits, yogurt, and coffee. Alkaline foods include most vegetables, sesame seeds, and almonds. Our bodies carefully regulate blood pH between 7.35-7.45 to maintain homeostasis. The foods we eat can impact the pH balance of our systems.
Diets like the alkaline diet promote eating mostly alkaline foods to balance pH for optimal health People with conditions like acid reflux may also choose to limit acidic foods that can trigger symptoms, So let’s see whether canned tuna has an acidic or alkaline leaning,
Determining the pH of Canned Tuna
Canned tuna can be found in three main varieties – skipjack, albacore and yellowfin. To determine if these types of tuna are acidic or alkaline we need to look at two factors
- The pH of the raw fish
- How canning impacts pH
Raw Tuna pH
Most fish are generally considered alkaline foods. This is especially true for fatty fish like salmon, mackerel, and sardines. Fattier fish contain more omega-3 fatty acids, which have an alkalizing effect on the body.
The tuna family is a bit more neutral than fattier fish. Here are the estimated pH levels for raw tuna varieties:
- Skipjack tuna: pH 6.1-6.8
- Albacore tuna: pH 6.1-6.5
- Yellowfin tuna: pH 6.1-6.4
So raw tuna is right around neutral on the pH scale, leaning slightly acidic but very close to neutral pH of 7.0.
Effect of Canning on Tuna pH
The canning process can impact the final pH of tuna. Additional ingredients like oil, broth, or salt during canning can make the contents more acidic or alkaline.
Canning itself does lower pH slightly due to the heating process. But for tuna, the impact is minimal since it’s already close to neutral pH. Additives have a larger influence on final pH:
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Tuna canned in water will be slightly acidic, around pH 5.5-6.0. The water it’s packed in contributes to acidity.
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Tuna canned in oil like olive oil or vegetable oil is more alkaline, around pH 6.2-6.6. The oils raise pH above that of raw tuna.
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Seasoned tuna with broths, spices, or flavorings tends to be the most acidic option, dropping as low as pH 5.0. Ingredients like onions, peppers, vinegar, or tomatoes contribute significant acidity.
So tuna canned in oil would be the most alkaline variety, while seasoned or flavored tuna packed in broth is usually the most acidic.
How Acidic is Canned Tuna Really?
Looking at all the numbers, canned tuna ranges from mildly acidic to mildly alkaline depending on exact ingredients and preparation method. But overall, all types of canned tuna are close to neutral pH compared to extremely acidic foods like soda or extremely alkaline foods like baking soda.
Here is an overview of the pH of common canned tuna options:
- Tuna canned in water – pH 5.5-6.0
- Tuna canned in oil – pH 6.2-6.6
- Seasoned or flavored tuna – pH 5.0-6.0
So while tuna canned in water is mildly acidic, tuna canned in oil is a more neutral or even slightly alkaline choice. Seasoned tuna with onions, peppers, and spices is the most acidic.
Overall, none of the available varieties of canned tuna are highly acidic or alkaline. Tuna’s pH is moderate no matter how it’s canned or packed.
Health Impact of Canned Tuna’s pH
The slightly acidic to slightly alkaline nature of canned tuna makes it a versatile choice for many dietary needs. Here are some of the health considerations around canned tuna’s pH:
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Acid reflux – Since even the most acidic canned tuna options are only mildly acidic, tuna is usually well tolerated for those with reflux issues compared to highly acidic foods. Sticking to tuna canned in oil is the best choice for preventing reflux.
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Kidney stones – For those prone to kidney stones, acidic foods may need to be limited. Tuna canned in oil or water only are better options in this case compared to heavily seasoned tuna.
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Alkaline diets – Canned tuna would be considered a moderate choice for those following the alkaline diet. Albacore or skipjack tuna canned in olive oil provides the most alkalizing benefits.
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Building muscle – The protein in canned tuna is useful for building and maintaining muscle mass. As a bonus, the mild acidity aids in protein utilization and absorption for muscle protein synthesis.
So for most people, canned tuna can be part of an overall balanced diet without too much concern over its acid-alkaline effects. Those with reflux, kidney issues, or on special diets may want to choose tuna canned in oil over water or broth for the most neutral pH.
Best Practices for Choosing Canned Tuna
When shopping for canned tuna, follow these tips to get the best quality product with the most appropriate pH for your needs:
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Choose responsibly caught tuna – look for MSC certification or “dolphin-safe” to ensure sustainability.
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Select tuna canned in oil for a more neutral pH around 6.5. Olive oil is the healthiest choice.
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For a lower-acid option, stick to plain tuna without broths, onions or spices.
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Read labels carefully and avoid added sugars, excessive sodium, or preservatives.
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Look for tuna packed in BPA-free cans to avoid this harmful chemical.
With a bit of label reading, you can find responsibly sourced canned tuna with an appropriate acid-alkaline balance for your dietary needs. Tuna is a versatile source of protein with a neutral pH that makes it useful for many nutrition plans.
ACIDIC FOODS TO AVOID
Which foods should you avoid and which ones should you eat a lot of? You should not eat a lot of dairy, like cheeses like parmesan, American, mozzarella, and cheddar. Cut back on meat and cured meats like bacon. Chicken and canned sardines and tuna are also bad for you. Go slow on eggs, refined grains, alcohol, soda, caffeine, and artificial sweeteners. Advertisement.
Confused as to what you should have? A diet rich in raw fruits and veggies:
Axe says that people on an alkaline diet should eat mushrooms, spinach, alfalfa, cucumber, broccoli, cauliflower, snow peas, and Brussels sprouts. And if you can, choose organic. It is grown in soil that has more minerals, so it will be better for you.
Axe says that cooking can lessen the alkalizing effect, so eating fresh fruits and vegetables in their natural, raw state can help the body absorb more of them. Another option is to lightly juice or steam the food, which is not as harsh as frying, sautéing, or another high-heat cooking method.
According to Structure House‘s registered dietitian Benjamin White, PhD, despite their acidic nature citrus fruits are actual an alkalizing agent on the body. “Citrus fruits like oranges have citric and ascorbic acids and taste sour, but they are actually alkaline-generating once they’ve been digested and absorbed.”
Tomatoes, lemons, limes and grapefruits are also alkaline rich. If you want to detoxify while drinking alcohol or just to start the day, mix water with lemon or lime. You could also mix a teaspoon of raw honey with a tablespoon of raw, unfiltered apple cider vinegar.
Watermelon, bananas, dates, and figs also are foods to integrate as are tomatoes, avocados, cherries, apples and grapes. Oils such as olive, coconut, avocado, are beneficial as are quinoa and wild rice. If you’re cutting back on acidic foods, it’s important to eat plenty of alkaline foods that are high in calcium (broccoli, almonds, white beans, and leafy greens), protein (tofu, beans, and nuts), and essential fatty acids (flax and chia seeds). Advertisement.
At the end of the day, you have to eat what works for you.
Glatter says, “The really good thing about it is that it’s based on the ideas of fresh, natural, and unprocessed foods.” Some foods that are good for you have to be avoided, though, because they are a little more acidic. So, if you’re craving an omelet for breakfast, feel free to have it. Just balance them out with foods like spinach or kale, which are alkaline producing.
BIO: Isadora Baum is a writer and content marketer, as well as a certified health coach. She’s written for Bustle, Men’s Health, Extra Crispy, Clean Plates, Shape, and Huffington Post.
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FAQ
Is tuna OK on an alkaline diet?
Is canned tuna acidic?
Can you eat fish on an alkaline diet?
Is canned fish OK for acid reflux?
Does canned tuna have a high nutrient content?
Nutrient content can vary between brands based on how tuna is packed, so it is best to check the label. Canned tuna packed in water may be higher in docosahexaenoic acid (DHA) (4). DHA is a type of omega-3 fatty acid that is particularly important for brain and eye health (5, 6).
What are the health benefits of eating tuna fish canned in olive oil?
Tuna in oil is a better option, because when the fish is canned with water, if metals are present, they are deposited in it and, during consumption, they come into contact with the organism. On the other hand, the oil option is ideal, as the oil will be discarded and, along with it, the metals will also be.
Does canned tuna have low sodium?
However, consumers can choose products with low sodium or no sodium options. If you cannot find canned tuna with no or low sodium, LiveStrong recommends you rinse regular tuna packed in water to remove extra salt. This process can reduce salt content by 80% and helps make your canned tuna a worry-free ingredient.
Does canned tuna contain BPA?
You’ll find canned tuna packed in either water or oil. “Bisphenol A (BPA) binds with fat such as oil, so look for BPA-free cans when choosing canned tuna in oil,” says Jennifer Fiske, a registered dietitian nutritionist in Dallas-Forth Worth.