On the whole, tuna is a healthy food that most people can enjoy. Before diving into your tuna recipe collection, it’s worth knowing a bit more about the makeup of this fish. There are also many other seafood recipes available that can help keep your diet varied.
Is tuna healthy? What do you need to know?
If you already follow a mixed diet of meat, fish and dairy, then you probably don’t over-consume tuna. However, people on a pescatarian meal plan or those trying to lose weight while increasing their protein intake may eat more than average. So is tuna still good for you if you eat a lot of it? The short answer is no — you should avoid consuming too much, but this depends on the type of tuna you choose.
Is tuna good for you when it's fresh?
When tuna is fresh and hasn't been stored in cans, it tends to retain more of its vitamins and omega-3 fatty acids. When fresh, it also tends to be less salty than would otherwise be the case, something that people with certain sodium-related health conditions may find useful to know about. In terms of protein levels, there is very little to compare fresh and canned tuna. Raw fresh tuna will last a couple of days in the fridge, whereas canned tuna can be stored in the cupboard for several years.
Is canned tuna good for you?
As this tuna niçoise recipe makes clear, healthy and tasty tuna-based meals are easy to put together when you have canned fish available. Although the canning process – which involves some exposure to heat – can diminish the presence of certain vitamins, notably vitamin B1, also known as thiamine, tinned tuna is still generally healthy. Note that canned tuna contains mercury, which is why you should limit your consumption of it. However, mercury is present in the fish because of its natural diet, not because of the canning process itself. Therefore, in this regard, canned and fresh tuna are very much the same.
Is tuna good for you in brine or spring water?
If you can, it is better to obtain canned tuna in water rather than brine. This tasty grilled tuna with spaghetti recipe, for example, calls for skipjack tuna in water because brine would add excess sodium to the dish. The same goes for this penne al tonno recipe inspiration, which also makes use of canned water-based tuna.
If you only have tuna in brine available, then you can still cook with it, of course. The thing to know is that you will need to season the dish with less – ideally no – extra salt. The tuna itself will still be healthy to eat, and you can always strain the brine away and soak the remaining fish in water to remove even more of its salty taste.
Is tuna in sunflower oil good for you?
Tuna in sunflower oil contains the same nutrients and mercury levels as can be found in other canned tuna products. Because of the oil, however, there is a higher fat content, making it more energy-dense. Since sunflower oil contains omega-6 fatty acids, it can be beneficial depending on the rest of your dietary intake. If you don't want the extra fat, then drain the oil before cooking.
Is Tuna Good For You FAQs
Is canned tuna healthy for you?
Like all foods, canned tuna should be eaten in moderation. That said, asking whether canned tuna is good for you is a reasonable question. That's because it does contain omega-3 fatty acids, plus some minerals and vitamins, including B12 and D, among others. Canned tuna can contain mercury, which is naturally present in the fish, and relatively high levels of sodium, so you should balance canned tuna intake with other canned fish, such as sardines, for example.
What are the benefits of eating tuna fish?
Tuna is rich in protein while being relatively low in fat, so it is a good way to obtain what the body needs to grow and develop. Its fatty acids can have certain health benefits, while iron, phosphorus and selenium – all present in fresh and canned tuna – are needed by the body. Like other oily fish, some studies indicate that brain function may be improved in some people by consuming it.
Is tuna the healthiest fish?
There is no single healthiest fish. However, tuna is a particularly good choice if you want to improve the healthiness of a diet. Note that tuna has a lower omega-3 count per gram than some other fish varieties. It also sometimes contains more mercury since tuna fish are predatory, which means their own diets can concentrate it. That's why it's good to mix tuna intake with other oily fish such as herring, salmon or sardines.
How many cans of tuna a week are unsafe?
Is tuna good for you if you eat too much of it? As with any food, you should avoid overeating it or relying on it too heavily in your diet. Two or three average cans of tuna per week is okay for most adults, but not if you have a condition that makes you more susceptible to mercury intake. Pregnant women, for example, can eat tuna but should consider one can per week to be sufficient. Because individual needs and sensitivities differ, it is better to show caution and keep your diet varied.
What is the healthiest canned tuna to eat?
So-called light tuna, often referred to as skipjack, is generally considered the healthiest since it tends to contain the lowest levels of mercury among tuna varieties. White tuna comes next, followed by yellowfin and bigeye, which contain progressively higher average mercury levels.