Tuna is one of the most popular fish in the world. It’s rich in nutrients, affordable, and found canned in most kitchens. But there are also some concerns when it comes to tuna, especially around mercury levels and sustainability.
So is canned tuna healthy? Should you be eating it regularly? And what’s the deal with tuna and mercury?
This article provides a deep dive into all things tuna – the good the bad and the tasty.
An Overview of Tuna Nutrition
First, let’s look at why tuna is considered such a nutritious fish:
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Excellent source of lean protein. A 3 ounce serving of tuna provides around 20-25 grams of protein. Protein is important for building muscle bone strength and keeping you feeling full.
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Low in calories and fat. Tuna is a lean source of protein that is relatively low in fat and calories. This makes it a smart choice if you’re watching your weight.
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Rich in omega-3s. Tuna contains anti-inflammatory omega-3 fatty acids like DHA and EPA. Omega-3s are linked to better heart and brain health.
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Good source of vitamins and minerals. Tuna provides niacin, vitamin B12, selenium, potassium, and other important nutrients.
The exact nutrition facts depend slightly on if the tuna is fresh, canned in oil, or canned in water. But all provide excellent nutrition in a low calorie protein source.
5 Science-Backed Benefits of Eating Tuna
Beyond being a source of lean protein, there are several research-backed ways that tuna may boost your health:
1. May Support Heart Health
The omega-3s found in tuna have been shown to reduce inflammation, lower triglycerides, and decrease risk factors for heart disease like high blood pressure.
2. Can Aid Weight Loss
Adding tuna to your diet is linked to greater weight loss. The protein keeps you feeling fuller longer while the low calories help reduce overall calorie intake.
3. May Reduce Risk of Depression
Omega-3 fatty acids play a role in brain health. Eating more tuna and other fish is associated with a lower risk of depression.
4. Can Support Eye Health
Tuna is one of the richest food sources of DHA, an omega-3 fatty acid that is highly concentrated in the retina. DHA supports healthy eyes.
5. May Boost Brain Function
The omega-3 DHA comprises over 90% of the omega-3s in the brain. It’s important for optimal brain development and function.
Concerns Around Mercury in Tuna
With all of these benefits, why is there concern around tuna and mercury? Here’s what you need to know:
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All fish contain at least trace amounts of methylmercury. This organic compound can build up in fish that eat other contaminated fish.
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Larger, predatory fish at the top of the food chain tend to be highest. This includes tuna.
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Albacore and bigeye tuna have more mercury than skipjack or light tuna. Check the variety if you’re concerned.
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Mercury is especially dangerous for infants and children. Pregnant/nursing women should also limit higher mercury fish.
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Adults can safely eat about 1-2 servings of light tuna per week. For albacore, limit to once weekly.
Paying attention to the variety and limiting intake if you’re pregnant makes tuna consumption perfectly safe.
Choosing Sustainable Tuna
With tuna’s popularity, there is worry about overfishing certain types like bluefin tuna. Choosing tuna with the Marine Stewardship Council label ensures it’s fished sustainably.
Skipjack tuna is one variety that is currently fished at sustainable levels to meet demand. You can also look for pole and line or troll caught tuna.
The Bottom Line on Tuna
Tuna is a nutritious, affordable fish option that provides lean protein, omega-3s, vitamins, and minerals. Concerns around mercury are valid but easily mitigated by choosing low mercury varieties like skipjack and limiting weekly intake if you’re pregnant. Look for the Marine Stewardship Council label to find sustainably caught tuna.
Overall, tuna can be a healthy addition to a balanced diet. Just be mindful of the variety, mercury concerns if you’re pregnant, and opting for sustainable fishing practices. Doing so allows you to enjoy this tasty and versatile fish guilt-free!
Quick Facts Region New England/Mid-Atlantic, Southeast
School of bluefin tuna. Credit: NOAA Fisheries
U.S. wild-caught western Atlantic bluefin tuna is a smart seafood choice because it is sustainably managed under a rebuilding plan that allows limited harvest by U.S. fishermen.
The population level is unknown, but management measures are in place.
Not subject to overfishing.
Fishing gear used to catch bluefin tuna rarely contacts the ocean floor and has minimal impact on habitat.
Fishing gear used by U.S. fishermen to target schools of bluefin tuna is fairly selective, and allows for the live release of any unintentionally caught species.
- According to the 2021 stock assessment western Atlantic bluefin tuna stock is not subject to overfishing, but the overfished status is unknown. Summary stock assessment information can be found on Stock SMART.
- For 2023, the stock is being managed under ICCAT Recommendation 21-10 that is responsive to scientific advice.
- Regulations do not allow targeted fishing of bluefin tuna in the Gulf of America (formerly Gulf of Mexico), an important spawning area for the species.
- Atlantic bluefin tuna have large, torpedo-shaped bodies that are nearly circular in cross-section.
- They are the largest of the tuna species and can reach up to 13 feet and 2,000 pounds.
- They have dark blue-black on the back and white on the lower sides and belly.
- Atlantic bluefin tuna have colorless lines alternating with rows of colorless spots on their lower sides.
- The second fin on their back (dorsal fin) is reddish brown, and they have short pectoral fins.
- These characteristics separate this species from other members of the tuna genus, Thunnus.
- Bluefin tuna grow more slowly than other tuna.
- They have a long lifespan, up to 20 years or more and generally don’t spawn until they are about 8 years old.
- They spawn from mid-April to June, mainly in the Gulf of America.
- Females can produce up to 10 million eggs a year.
- The eggs are fertilized in the water column and hatch in about 2 days.
- Bluefin tuna are top predators.
- Juveniles eat fish, squid, and crustaceans, and adults feed mainly on baitfish such as herring, bluefish, and mackerel.
- Sharks, marine mammals (including killer whales and pilot whales), and large fish feed on bluefin tuna. Bluefish and seabirds also prey upon juvenile bluefin tuna.
| Kingdom | Animalia | Phylum | Chordata | Class | Actinopterygii | Order | Scombriformes | Family | Scombridae | Genus | Thunnus | Species | thynnus |
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Western Atlantic Bluefin Tuna
Also Known As Tuna, Bluefin tuna, Toro, Maguro, Giant bluefin, Northern bluefin tuna
Here’s Why Tuna Says DO NOT DRAIN!! #food #health #eat
FAQ
Is tuna fish is healthy?
1. Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.
How many types of tuna are there?
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Wild Planethttps://wildplanetfoods.comWhat To Know About Various Tuna Species | Wild Planet FoodsHow many species of tuna are there? There are fifteen species of tuna. However, the species that are most commonly found on grocery shelves are albacore (known …
How much mercury is in a can of tuna?
- Light Tuna (Skipjack): A 5-ounce can (roughly 1 can) might contain about 20 micrograms of mercury.
- Albacore Tuna: A 5-ounce can could contain up to 50 micrograms of mercury.
- Yellowfin Tuna: A 5-ounce can could also contain around 30 micrograms of mercury.
- Atlantic Bluefin Tuna: A 5-ounce can could have as many as 283 micrograms.
How much tuna is left on Earth?
In addition, the loss of prey has contributed to population declines. The International Commission for the Conservation of Atlantic Tunas (ICCAT) estimates that as few as 25,000 individual mature bluefin tuna remain.
What can you make with canned tuna?
Popularly mixed with some mayo and seasonings to make a quick tuna sandwich or baked into a good ol’ tuna casserole, canned tuna is a pantry staple many Americans keep on hand for fixing up quick meals. Applesauce is an ingredient popular in many American pantries for its diverse uses.
Is canned tuna healthy?
Canned tuna is still a good source of protein and omega-3 fatty acids, which are essential for human health. However, canned tuna may contain higher levels of sodium and other additives, which can be detrimental to health if consumed in large quantities.
Can you eat canned tuna?
Canned tuna is a convenient, affordable and delicious way to make sure you and your family are eating enough seafood. Bumble Bee solid white albacore tuna is an excellent source of protein, it’s high in selenium and niacin, and free from saturated fat. Polish Tuna Pie is a recipe the whole family can enjoy.