Fish, tuna, light, canned in water, drained solids

Canned light tuna packed in water is a pantry staple prized for convenience: drained and flaked, it goes straight into a tuna salad with mayonnaise or yogurt, celery, and onion, folds into pasta dishes, tops a rice bowl, or fills a sandwich or wrap with little more preparation than opening the can. Its flavor is milder and less assertive than oil-packed or albacore tuna, and its firm, flaky texture holds up well when mixed with acidic ingredients like lemon juice or vinegar-based dressings. It also works cold in a Niçoise-style salad or warmed briefly into a melt with cheese under the broiler.

Unopened cans keep for a long time in the pantry, while opened, drained tuna should be refrigerated and used within a few days. A 28-gram serving (about one ounce, or roughly a quarter of a standard small can) delivers 86 calories and 19.4 grams of protein, covering 39% of the daily value, making it one of the most efficient ways to add lean protein to a quick lunch. Sodium is notably higher than fresh fish at 247 milligrams per 28 grams, largely from the canning process, so rinsing the drained tuna briefly or pairing it with low-sodium sides helps balance a meal built around it.