According to the NOVA food classification system (yes, that’s a real thing), tuna is a Group 2 food. Group 1 is unprocessed (think: raw apple). Group 2 is “processed culinary ingredients” (like oil or sugar). Group 3 is “processed foods” (like canned veggies or cheese). Canned tuna lands in Group 3. But Group 4 is “ultra-processed”—think soda, chips, and chicken nuggets. Tuna is not that.
So, in the great food debate, tuna is processed-but-innocent. It’s like a puppy who stepped in paint. Yes, some color got on it, but it’s still basically a puppy. And you can eat it without your health feeling betrayed.
Why this topic is fun to talk about
Because we love judging our food. We call out “processed junk” while ignoring that olive oil is technically processed (pressed from olives). We demonize cans, but a fresh salad from a bag is washed and bagged—also processed. Tuna is the perfect middle ground: it’s a convenience food that doesn’t make you feel guilty. Unless you eat ten cans in a week. Then you might worry about mercury. But that’s a different article.
Also, canned tuna has a personality. It’s stubborn—it stays good for years. It’s versatile—it becomes sandwiches, salads, or cat food. And it’s humble—it doesn’t pretend to be a steak. You can’t buy a fresher fish unless you catch it yourself. And let’s be honest, you’re not a fisherman. You’re a tuna can opener. And that’s okay.
