Quick Answer
Eating tuna straight from the can can be a nutritious and convenient option as part of a balanced diet. Tuna is a good source of protein, vitamins and minerals. However, some potential downsides of eating tuna straight from the can include:
- High sodium content – Canned tuna contains high levels of added salt used for preservation.
- BPA exposure – The can lining may contain BPA, an industrial chemical that can leach into food.
- Mercury content – Larger tuna species like albacore can have higher mercury levels, which can be harmful in high amounts.
Overall, enjoying tuna straight from the can in moderation as part of a healthy diet is fine for most people. Focus on minimally processed, low sodium options. Pregnant women and young children may need to limit intake due to mercury concerns.
Nutrition Profile of Canned Tuna
Tuna is prized for its high protein content and is a rich source of various vitamins and minerals:
- High in protein – A 3 ounce serving contains about 20-25 grams of protein.
- Rich in omega-3s – Provides 250-500 mg of heart-healthy omega-3 fatty acids like EPA and DHA.
- Good selenium source – Contains around 50 mcg selenium per serving, important for thyroid function.
- Vitamin D – Canned tuna provides around 150 IU vitamin D per serving.
- B vitamins – Contains B vitamins like B12, niacin, vitamin B6.
- Minerals like phosphorus, potassium, iron and magnesium.
The protein in tuna is complete, meaning it contains all the essential amino acids required by the body that must be obtained through the diet.
Tuna’s omega-3 fatty acids, mainly EPA and DHA, are beneficial for heart health. They help lower triglycerides, reduce blood pressure and inflammation.
Many of tuna’s vitamins and minerals act as antioxidants in the body. Selenium is notable for its antioxidant effects that protect cells from damage.
Light vs Albacore Tuna
There are two main types of canned tuna – light and albacore (white).
Light tuna comes from smaller tuna species like skipjack and yellowfin. Albacore or white tuna comes from the larger albacore fish.
Both varieties are nutritious but there are some differences:
| Nutrient | Light Tuna (3 oz) | Albacore Tuna (3 oz) |
|---|---|---|
| Calories | 99 | 117 |
| Protein | 22g | 23g |
| Fat | 1g | 2g |
| Sodium | 250mg | 330mg |
| Mercury | Low | Moderate |
Light tuna is leaner and lower in calories than albacore. It also contains less sodium.
However, albacore tuna provides more beneficial omega-3s.
The main difference is that albacore tuna contains moderate mercury levels, while light tuna is low in mercury.
Pregnant women and young children need to limit albacore tuna due to its higher mercury content. Light tuna is a safer choice for them.
Is Canned Tuna Healthy?
Below are some of the main health considerations with canned tuna:
Benefits
- Highly nutritious – Tuna provides high quality protein, omega-3s, vitamins and minerals.
- Convenient – Canned tuna is affordable, widely available and has a long shelf-life. It’s a shelf-stable item that requires no refrigeration.
- Low mercury risk (light tuna) – Light tuna contains low levels of mercury that are generally considered safe as part of a balanced diet.
Potential Downsides
- High sodium – Canned tuna contains high amounts of added salt, providing 15–40% of the daily limit per serving.
- BPA exposure – Can linings may contain BPA, an industrial chemical that can leach into food and cause health effects.
- Mercury concerns (albacore tuna) – Albacore tuna contains moderate mercury levels, which can be harmful for pregnant women, infants and children.
There are also some environmental concerns with tuna fishing practices. Certain tuna populations are overfished and methods like net fishing can threaten other marine life.
However, the overall consensus is that for most people, incorporating canned tuna in moderation into an overall healthy diet is fine. Focus on lower sodium options and limit albacore tuna intake if you are pregnant or feeding children.
Is Eating Tuna Straight From the Can Safe?
It’s generally safe to eat tuna directly from the can without cooking or draining it.
Canned tuna is a commercially sterile product that is heat processed to destroy pathogens and spoilage organisms. This makes it shelf-stable at room temperature.
As long as the can is not damaged, bulging or rusty, the tuna inside should be safe to eat straight from the package.
However, it’s still important to store cans properly and follow expiration dates printed on the can. Make sure to refrigerate the can after opening and use within 3-5 days.
Some additional precautions include:
- Wash hands before handling.
- Wash the top of the can before opening.
- Use clean utensils to handle the tuna.
- Avoid direct contact between the tuna and fingers.
These basic food safety practices help prevent the introduction of any bacteria onto the tuna.
Certain groups like pregnant women, young children and the elderly should take extra care. This includes avoiding raw or undercooked seafood and limiting foods prone to mercury exposure.
Overall, the processing methods used by commercial tuna canners make it perfectly safe to enjoy canned tuna straight from the package. Practicing basic hygiene and following storage guidelines on the label provide an added layer of protection against foodborne illness.
Potential Downsides of Eating Tuna Straight from the Can
While enjoying tuna directly from the can is generally safe, there are a few potential downsides:
Excess Sodium Intake
Canned tuna contains very high amounts of sodium added during processing. A typical 5 ounce can may contain 350–450 mg sodium.
Eating tuna straight from the package means consuming all of this sodium at once. The 2015-2020 Dietary Guidelines recommend limiting sodium to less than 2,300 mg per day.
The American Heart Association advises an even lower limit of 1,500 mg sodium daily, with an ideal target of 500 mg per meal.
Excess sodium intake is linked with high blood pressure, heart disease and stroke. People with certain conditions like hypertension are advised to follow a low sodium diet.
BPA Exposure
The epoxy resin linings of cans may contain trace amounts of BPA (Bisphenol A), an industrial chemical used in plastic products. Acidic foods like tuna cause more BPA to leach into the food over time.
BPA is an endocrine disruptor that can mimic hormones in the body and has been linked with adverse effects, including:
- Hormonal issues
- Developmental problems
- Fertility issues
- Increased cancer risk
- Obesity
- Heart disease
- Diabetes
While traces of BPA are commonly found in people, excessive exposure is potentially concerning. Especially for pregnant women and young children who are most vulnerable.
Some brands now offer BPA-free canned tuna labelled as such on the can. You can also reduce exposure by:
- Opting for pouches or steam-sterilized boxes instead of cans
- Rinsing the tuna with water before eating
- Consuming tuna out of the can in moderation as part of varied diet
Higher Mercury Intake
All tuna contains traces of methylmercury, a toxic form of mercury that accumulates in seafood. Larger fish accumulate the highest levels as mercury moves up the food chain.
Albacore tuna has 3 times more mercury than light tuna – about 0.32 parts per million (ppm) compared to 0.12 ppm in canned light tuna.
For perspective, the FDA and EPA advise pregnant women, nursing mothers and young children to limit mercury intake to under 0.1 ppm per week.
Eating albacore tuna straight from the can provides a significant source of dietary mercury. Too much mercury can affect brain development and nervous system function.
Pregnant women and parents of young children should stick with low mercury canned light tuna. Ideally fresh or frozen tuna which contains less mercury than the canned version.
Tips for Choosing Healthy Canned Tuna
Selecting a healthier canned tuna product can help reduce potential downsides:
1. Go for Low Sodium Options
Seek out “no salt added” or low sodium canned tuna with at least 30% less sodium than regular. This reduces excess intake from eating tuna straight from the can.
Rinsing tuna with water before eating can also help wash away some external sodium coating the fish.
2. Pick Canned Light Tuna
Light tuna like skipjack is lower in mercury. Better choice for pregnant women, nursing mothers and young children. Still provides omega-3s and other nutrients.
3. Buy BPA-Free Cans or Pouches
BPA-free labels indicate the lining is not formulated with this chemical. Pouches also eliminate can chemical concerns.
4. Look for Sustainably Sourced
Choose tuna labelled with certifications like “Dolphin Safe”, “Pole and Line”, “Troll or Hook and Line Caught”.
Indicates more sustainable fishing practices with less bycatch or environmental damage.
5. Select Solid Light Tuna Packed in Water
Chunk light tuna in water has less sodium than flakes in oil. Good source of protein with less calories and fat than oil-packed.
Healthy Ways to Eat Canned Tuna
Here are some healthy and delicious ways to incorporate canned tuna into your diet:
Tuna Salad
Combine tuna with diced veggies like celery, pepper and onion. Add a touch of mayo, lemon juice, mustard, salt and pepper. Enjoy in a sandwich or on top of greens.
Tuna Lettuce Wraps
Sauté tuna with onions and spices. Spoon into lettuce leaves for a high protein, low carb lunch.
Tuna Avocado Toast
Mash tuna with avocado and seasonings. Toast bread, spread with tuna mixture and top with cherry tomatoes.
Mediterranean Tuna Bowl
Mix tuna with chickpeas, olive oil, diced cucumber, tomato, feta cheese, parsley, lemon juice and garlic. Enjoy over greens or cauliflower rice.
Tuna Niçoise Salad
Combine tuna with green beans, boiled eggs, olives, tomatoes, potatoes and greens. Dress with olive oil and red wine vinegar.
Tuna Casserole
Stir tuna with cooked pasta and cream sauce. Top with breadcrumbs and bake until golden.
Tuna Melt
Mix tuna with mayo, onion and celery. Grill sandwich with cheese until melted.
Risks and Safety Concerns of Eating Too Much Tuna
Like most good things, tuna consumption should be moderated as part of an overall healthy lifestyle. Eating too much may increase exposure to certain risks:
Mercury Poisoning
Consuming high amounts of large, predatory fish like tuna can cause mercury levels to build up in the body over time.
Symptoms of severe mercury poisoning include:
- Impaired neurological development (in children)
- Numbness and tingling
- Lack of motor skills and coordination
- Blurred vision
- Memory loss
- Headaches
To avoid mercury overexposure, limit intake of albacore tuna to 6 ounces (2 cans) per week. Light tuna has less mercury and can be eaten up to 12 ounces per week.
Increased Blood Pressure
Excessive sodium intake from eating too much canned tuna raises blood pressure. Hypertension is a risk factor for heart disease.
Those with high blood pressure or on a sodium-restricted diet should limit canned tuna and opt for low sodium versions ideally with no salt added.
Nutritional Imbalances
Eating tuna as a primary protein source instead of a balanced diet can cause excesses or deficiencies of some nutrients over time.
Vary your diet and include other lean proteins like beans, lentils, poultry, eggs and dairy rather than large amounts of tuna alone.
Contaminants
Tuna can absorb small amounts of pollutants like PCBs and dioxins from the marine environment. Eating very large amounts may concentrate exposure to these contaminants found in all types of seafood.
To avoid any potential risks, eat tuna in moderation as part of an overall healthy and varied diet, along with plenty of produce, whole grains, healthy fats and other protein foods.
Conclusion
Overall, incorporating canned tuna into your diet in moderation can be a safe and healthy choice as part of a balanced approach. Focus on lower sodium options to reduce excess salt intake from eating tuna straight from the can.
Pregnant women and parents of young children should select low mercury light tuna and limit albacore tuna due to its higher mercury content.
Eat tuna as part of a varied diet with plenty of fruits, vegetables, whole grains, plant proteins and omega-3 rich foods like walnuts, flax and chia seeds. This provides optimal nutrition without overexposure to any one food source.
Moderating tuna intake and choosing sustainable fishing options is also beneficial for supporting healthy oceans and seafood supplies for the future.