Albacore tuna is a popular canned fish that is commonly found in supermarkets and kitchen pantries. But is a can of albacore tuna actually good for you? There are many factors to consider when determining if canned albacore tuna should be part of a healthy diet.
Nutrition Facts of Canned Albacore Tuna
First, let’s examine the nutrition facts of canned albacore tuna. A 5 ounce (142 gram) can of tuna packed in water contains approximately:
- 116 calories
- 1g fat
- 0g carbs
- 26g protein
Albacore tuna is an excellent source of protein, providing over 50% of the recommended daily value in just one can. Protein plays an important role in building and repairing muscles, supporting bone health, enhancing immunity, and keeping you feeling full between meals.
Tuna is also a rich source of other nutrients like:
- Selenium – supports thyroid hormone function and antioxidant activity
- Vitamin D – critical for bone health and immunity
- Vitamin B12 – plays a role in neurological function and DNA production
- Niacin – helps convert food into energy
- Phosphorus – supports bone mineralization
From a macronutrient and micronutrient standpoint, canned albacore tuna contains high quality protein and many beneficial vitamins and minerals.
Comparison to Other Canned Fish
How does canned albacore tuna compare to other popular canned seafood in terms of nutrition?
| Fish (Canned in Water) | Calories | Protein | Fat |
|---|---|---|---|
| Albacore Tuna (5oz) | 116 | 26g | 1g |
| Skipjack Tuna (5oz) | 120 | 28g | 1g |
| Pink Salmon (5oz) | 130 | 22g | 5g |
| Sardines (3.75oz) | 175 | 21g | 8g |
Albacore tuna is very comparable to other popular canned fish choices like skipjack tuna and salmon in terms of protein, calories, and fat content. Sardines contain a bit more fat and calories than tuna.
Benefits of Albacore Tuna
There are many health benefits associated with eating canned albacore tuna in moderation:
High Quality Protein
Albacore tuna provides over 50% of the recommended daily intake of protein in just one 142 gram can. The protein in tuna contains all the essential amino acids needed to support muscle synthesis and maintenance.
Omega-3 Fatty Acids
Albacore tuna contains omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects and provide cardiovascular benefits like lower blood pressure and triglycerides.
Convenience
Canned tuna is shelf-stable, portable, and ready to eat, making it an easy way to add protein on salads, sandwiches, snacks, etc.
Weight Loss
Thanks to its high protein and low calorie content, tuna can support weight loss by increasing satiety, preserving muscle, and boosting metabolism.
Affordability
Tuna is one of the more affordable sources of fish protein compared to fresh seafood options.
Potential Downsides of Albacore Tuna
While tuna can be part of a healthy diet, there are some potential downsides to consider:
Mercury Content
As a large fish on the food chain, tuna can accumulate trace amounts of mercury. Consuming high mercury levels can impact neurological development in fetuses and children. The FDA recommends limiting tuna intake to 6oz per week for children and pregnant/nursing women.
Sodium Content
If packed in oil or brine rather than water, canned tuna can contain high amounts of sodium, ranging from 300-500 mg per can. This can be problematic for those monitoring sodium intake.
BPA Exposure
Some canned tuna may contain small amounts of bisphenol A (BPA) in the can lining, a chemical that can disrupt hormones at high exposures. However, many brands now use BPA-free cans.
Unsustainability
Some tuna fishing practices can harm other marine life or damage ecosystems. Choosing tuna marked with sustainability certifications can help lessen the impact.
Choosing the Healthiest Canned Tuna
To maximize the nutrition benefits of canned albacore tuna, follow these tips when buying and preparing it:
- Choose tuna canned in water to reduce sodium intake.
- Look for BPA-free cans to lower exposure to this chemical.
- Buy tuna packed in olive oil for added healthy fats.
- Select tuna marked with sustainability certifications like the blue Marine Stewardship Council label.
- Drain and rinse the tuna before eating to further reduce sodium.
- Incorporate tuna into healthy meals and snacks like tuna salad, tacos, sandwiches, lettuce wraps, etc.
Conclusion
Overall, canned albacore tuna can be a nutritious addition to your diet in moderation. Its stellar protein content, omega-3s, micronutrients, affordability and convenience are impressive benefits. Just be mindful of limiting intake to 6oz weekly if pregnant or feeding children due to potential mercury exposure. Choosing tuna canned in water and paying attention to sustainability can make albacore an even healthier choice.
Incorporating a couple cans of tuna into your weekly meal planning can give you an easy and portable way to get high quality protein you need. Albacore tuna definitely deserves a spot in your kitchen to support a balanced, nutritious diet.
