Is canned tuna healthy?
Canned tuna can be a healthy part of your diet when eaten in moderation. Tuna is a good source of protein, vitamins, and minerals like omega-3 fatty acids, vitamin D, selenium, and iodine. However, some types of tuna also contain higher levels of mercury and sodium that you may want to limit. Overall, light canned tuna is the better option over white (albacore) tuna since it is lower in mercury. Moderating your intake to a few servings per week can allow you to enjoy the benefits of canned tuna while limiting any potential downsides.
What are the benefits of eating canned tuna?
Here are some of the key benefits associated with eating canned tuna:
– High in protein: A 3 oz serving of tuna provides about 20-25g of protein. This makes tuna an excellent source of this important nutrient for building and maintaining muscle mass. The high protein content also helps you feel full.
– Omega-3 fatty acids: Tuna contains anti-inflammatory omega-3s including EPA and DHA. These are heart healthy fats that are linked to improved cardiovascular and brain health. Light tuna has around 300-500mg per serving while albacore (white) tuna has 500-1000mg.
– Vitamin D: Many people are deficient in vitamin D, which plays a role in immune health and bone health. Tuna fish is one of the few natural food sources that contain vitamin D, with most varieties providing around 150 IU per 3 oz.
– Selenium: This antioxidant mineral supports thyroid and immune system function. A serving of tuna can provide you with over 50% of your daily selenium needs.
– Iodine: Your thyroid depends on iodine to make critical hormones. Tuna is high in iodine, which prevents iodine deficiency.
– B vitamins: Tuna contains several important B vitamins including niacin, B12, and B6. These support energy metabolism and red blood cell production.
– Iron: Tuna provides a highly bioavailable form of iron that helps prevent iron deficiency anemia. Many people, especially premenopausal women, struggle to meet iron needs.
– Convenience: Canned tuna requires no refrigeration and is fast and easy to use in recipes like salads, sandwiches, pasta dishes and more. It’s a nutritious shelf-stable item to keep on hand.
What are the downsides of eating canned tuna?
While tuna can be a healthy choice overall, there are some potential downsides to eating a lot of canned tuna including:
– Mercury content: Larger fish like tuna contain methylmercury, an organic compound that can accumulate to levels that may be harmful over time. Light canned tuna has lower mercury than white albacore tuna.
– Sodium content: Canned tuna often contains added salt as a preservative. While tuna packed in water has the least sodium, even that can account for 15-20% of the recommended daily limit per serving.
– BPA risk: Some canned tuna may use BPA in the lining of the can, which may leach into the tuna. Look for brands labeled BPA-free if concerned.
– Sustainability issues: Some tuna fishing practices have raised sustainability concerns due to overfishing impacts on populations and the environment. Choosing pole and line caught tuna supports more responsible methods.
To balance these factors when eating tuna, focus on choosing light tuna over albacore, go for low sodium options packed in water, limit intake to a few servings per week, and look for sustainability certifications on the can label.
How much tuna can you safely eat per week?
Most experts recommend limiting canned tuna intake to about 2-3 servings per week to avoid potentially excessive mercury exposure over time. According to the FDA and EPA guidelines on safe mercury intake levels from fish:
– Women who are pregnant/nursing should eat no more than 2-3 servings of low mercury canned tuna per week (light tuna rather than albacore).
– Children aged 1-3 can safely eat up to 2 servings of low mercury canned tuna per week.
– Children aged 4-7 can safely eat up to 3 servings of low mercury canned tuna per week.
– Adults can safely consume 5 ounces of canned albacore (white) tuna per week, OR up to 14 ounces of light canned tuna per week.
When eating canned tuna, pay attention to the serving size, which is typically about 3-4 oz. Sticking within these recommended weekly limits allows you to gain the nutritional benefits of tuna without excessive exposure to mercury.
Does canned tuna contain mercury?
Yes, canned tuna does contain small amounts of mercury. However, light tuna contains much lower levels than white albacore tuna. Here’s a comparison of the mercury levels:
– Light canned tuna: approx. 0.1 parts per million (ppm) mercury
– Albacore (white) canned tuna: approx. 0.35 ppm mercury
For perspective, the EPA limit for safe mercury levels in seafood is under 1 ppm. So while tuna used for canning does contain mercury, both light and white tuna fall well under the EPA’s mercury limit when tuna intake is moderated.
To put the mercury content into context, a 3 ounce serving of albacore tuna contains about 35% of the total mercury considered safe to eat in a week. Meanwhile a 3 ounce serving of light tuna only contains about 10% of that limit.
So while mercury content is a consideration, the levels found in canned tuna are very low compared to the safe limits – as long as intake is limited to a few servings per week. Choosing light tuna over albacore can further reduce mercury exposure.
How does tuna’s mercury levels compare to other fish?
Compared to many other types of fish, tuna is moderate to higher in mercury content. Here is how it generally compares:
| Fish | Mercury Level (ppm) |
|---|---|
| Light canned tuna | 0.1 |
| Albacore canned tuna | 0.35 |
| Salmon | 0.01 |
| Tilapia | 0.013 |
| Cod | 0.111 |
| Canned sardines | 0.013 |
| Shrimp | 0.001 |
| Swordfish | 0.995 |
| King mackerel | 0.73 |
| Tilefish | 1.45 |
As you can see, popular fish like salmon, tilapia, sardines and shrimp are very low in mercury. Light tuna is low to moderate, while albacore and some other large predatory fish are quite high.
So when choosing seafood, opting for smaller fish lower on the food chain tends to mean lower mercury levels compared to larger predator fish. But tuna in moderation can still be part of a healthy diet for most people.
What are the best ways to reduce exposure to mercury from canned tuna?
Here are some tips for reducing mercury exposure from canned tuna:
– Choose light tuna over white albacore tuna more often – it contains about 1/3 the mercury levels
– Limit tuna intake to 2-3 servings per week as recommended for your age/gender
– Size your servings – stick to about 3-4 oz per serving as overeating tuna increases mercury consumed
– Avoid additional high mercury fish that same week like swordfish, tilefish, shark, king mackerel
– Choose tuna packed in water over oil or flavored broths to limit additional calories/sodium
– Look for sustainably caught tuna – this ensures healthier tuna populations with lower mercury levels
– Remove and discard brown flesh along the lateral line of the tuna before cooking – this portion may be higher in mercury
– Avoid cooking tuna at high heat or long times – this can increase moisture loss and concentrate the mercury
– Consider taking a selenium supplement – selenium may help bind to mercury in the body and reduce its absorption and effects
Following a balanced approach of moderating intake, choosing lower mercury options, varying your protein sources, and preparing tuna carefully can allow you to safely enjoy canned tuna as part of an overall healthy diet.
Is light or albacore (white) tuna healthier?
Overall, light canned tuna is healthier than albacore tuna for most people. Here’s a comparison:
| Light tuna | Albacore tuna | |
|---|---|---|
| Mercury levels | Lower (approx. 0.1 ppm) | 3-4x higher (approx. 0.35 ppm) |
| Calories/serving | 100-120 calories | 120-150 calories |
| Omega-3s | Lower (200-500mg) | Higher (500-1000mg) |
| Protein | 20-25g | 20-25g |
| Iron | 1-2 mg | 1-2 mg |
| Sodium | 200-350 mg | 200-350 mg |
As you can see, light tuna is lower in mercury, calories, and omega-3 content. Albacore is higher in beneficial omega-3s but also contains 3-4x more mercury.
Given the mercury discrepancy, light tuna is the healthier choice for pregnant women, young children, and those who eat tuna frequently. However, albacore can be fine in moderation for most adults.
Is canned tuna high in sodium?
Sodium content can vary widely depending on the type of canned tuna:
– Tuna canned in water:around 200-350 mg per 3 oz serving
– Tuna canned in oil: around 350-450 mg per 3 oz serving
– Tuna canned in broth/flavor: can range from 400-700+ mg per 3 oz serving
So tuna canned in water is relatively low in sodium, providing 10-15% of the daily 2300 mg limit per serving. Oil packed and flavored tuna can be moderately high in sodium content.
To put this sodium content into context, here’s how canned tuna compares to other canned items:
– Canned tuna in water: 200-350mg per 3 oz
– Canned beans: 400-800mg per 1/2 cup
– Canned soup: 700-1200mg per 1 cup
– Canned vegetables: 250-400mg per 1/2 cup
While canned tuna in water is not low sodium, its sodium levels are lower than many other shelf-stable convenience foods. Rinsing canned tuna with water can reduce the sodium content further. Overall, tuna canned without added salt or broth is a reasonable choice sodium-wise.
Does canned tuna contain BPA?
Traditionally, the epoxy resin lining of many metal cans for tuna contains bisphenol A (BPA). This chemical can leach from the lining into the tuna and contaminate it with small amounts of BPA.
However, due to concerns over BPA exposure, many brands now offer BPA-free canned tuna. Check the label and avoid cans that don’t specify “BPA-free.” Glass jars are also BPA-free alternatives for tuna.
To limit exposure to BPA from canned tuna:
– Choose tuna canned in BPA-free linings or glass jars
– Opt for water-packed tuna if available – the water helps prevent the BPA from leaching
– Rinse canned tuna thoroughly in water before use
– Limit tuna intake if concerned about BPA – stick to 2-3 servings per week
– Buy frozen or fresh tuna instead of canned if highly concerned about BPA exposure
With a combination of choosing BPA-free brands and proper handling, canned tuna can still be included in your diet despite typical BPA concerns.
Is canned tuna sustainable?
Some tuna fishing and harvesting methods raise sustainability concerns, while others are considered more responsible. Here are some pointers for choosing sustainable canned tuna:
– Look for pole and line caught – this targets tuna one at a time and creates less bycatch
– Choose canned light meat tuna like skipjack – these tuna stocks are in better shape than albacore or bluefin
– Opt for small-sized fishes used for canning, as they are younger with better population levels
– Look for a dolphin-safe label – this ensures no dolphins were harmed in catching the tuna
– Seek out brands with the Marine Stewardship Council (MSC) blue eco label – indicating approved sustainability practices
– Support local brands following regulations for responsible fishing practices in your area
While no seafood is perfectly sustainable, choosing wisely can help support healthier oceans. Many brands now offer at least some sustainable canned tuna options meeting one or more criteria above.
Is canned tuna good for weight loss?
Yes, canned tuna can be a good choice as part of a weight loss diet because it provides several beneficial qualities:
– High protein: With around 20-25g protein per 3 oz serving, tuna is very high protein which helps keep you feeling fuller for longer. Protein takes more energy to digest, helping boost metabolism.
– Lower calorie: A 3 oz serving of light tuna canned in water provides about 100 calories. This is lower compared to many other protein sources.
– Low fat: Canned tuna is very lean and low in fat, especially when packed in water. This saves a significant amount of calories compared to fattier meats or fish.
– Nutrient density: Tuna provides important nutrients like omega-3s, selenium, B vitamins, while being relatively low in calories. This means you get a lot of nutritional bang for your buck.
– Convenience: Canned tuna is affordable, shelf-stable, and ready to eat. This makes it easy to add to salads, snacks, sandwiches and other dishes as part of an on-the-go weight loss plan.
While moderating portion sizes is still important, the high protein, low fat, and low calorie nature of tuna makes it a great choice as part of an overall balanced diet for weight management.
Conclusion
Canned tuna can be part of a healthy diet when consumed in moderation. Light tuna generally provides more benefits due to lower mercury content. Consuming a few servings per week allows you to reap benefits like protein, omega-3s, B vitamins, selenium, while limiting risks of excessive mercury exposure. Read labels to choose low sodium options canned without BPA, and look for sustainability certifications when possible. Overall, tuna is very nutritious, affordable and convenient. Eating it as part of a varied diet can offer health perks, though excessive intake may come with some downsides.
