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.
Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish.
The FDA recommends consuming fish lower in mercury. For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury.
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.
From a nutrition standpoint, water-packed tuna provides you with pure protein and a more subtle tuna flavor. Oil-packed tuna, on the other hand, has a softer texture and stronger tuna flavor. Both water-packed and oil-packed are excellent sources of protein and can be found from sustainable, non-GMO brands.
More specifically, there are three species that are most often found in cans: skipjack (Katsuwonus pelamis), yellowfin, also known as ahi (Thunnus albacares), and bigeye (Thunnus obesus).
If your iron levels are solid but you could use some more zinc, potassium, or phosphorus, then chicken is a better choice. In the end, the choice between tuna and chicken boils down to what you need. Whichever you choose, you're guaranteed lots of lean, low-calorie protein, with vitamins and minerals galore.
2 Canned sardines: Sustainable and full of healthy omega-3 fatty acids, sardines are one of the few fish we can and should be eating regularly. 3 Canned salmon: Canned salmon is lower in mercury than canned tuna and can be mixed into burgers, croquettes, pasta and quiche.
Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway.
In general, it is safe for all population groups, including pregnant women, to consume 2-3 serves of any type of tuna per week (canned or fresh). Canned tuna generally has lower levels of mercury than other tuna because the tuna used for canning are smaller species that are generally caught when less than 1 year old.
We found a wide range in mercury levels between types of tuna as well as among different brands. Light and skipjack varieties, for instance, contain much less mercury on average than albacore tuna. (Note that the type of tuna in pouches is the same as what's in cans, but we did not test pouches.)
The tuna sandwich is a lunchbox staple. But several species of tuna — like other large ocean fish — contain higher-than-average amounts of mercury, a highly toxic metal that can cause severe health effects.
Tuna, a firm-fleshed fish that's available in budget-friendly cans to high-end sushi, is also a superfood. From a nutritional standpoint, tuna is a treasure-trove, containing plenty of protein, vitamins, and healthy fats. As a bonus, tuna is also a flexible ingredient that's tasty both raw or fresh off the grill.
Remember, tuna doesn't count as oily fish. So if you've had a portion of tuna during the week, you can still have up to 2 portions (women) or 4 portions (men) of oily fish. Unless your GP advises otherwise, avoid taking fish liver oil supplements when you're pregnant or trying for a baby.
Still, tuna is high in protein, omega-3 fatty acids, and Vitamins B and A. This fish is also a good source of iron, phosphorous, and selenium. Sardines do not have a lot of mercury in them, so they're healthier in that regard.
Tuna packed in water will contain fewer calories and less fat but also allows for the loss of omega 3 fatty acids to occur. Water-packed also dilutes the natural juices and flavors contained within the fish and can lead to a more rounded and less refined taste.
The best in terms of lowering cholesterol are tuna, salmon, and swordfish. Sardines and halibut are good options, too. Dr.
Nutritional Properties
According to the USDA, 3 ounces of canned tuna in water has 16.5 grams of protein, less than 1 gram of fat and only 31 milligrams of cholesterol, and it is a significant source of iron, vitamin B-12, niacin and vitamin B-6.
SAFCOL TUNA
was founded in 1945 by a group of South Australian Fishermen to sell their catch; the first of its kind in Australia. This connection with the craft and the catch has been constant throughout our history.
Sirena Tuna is made with only the highest quality ingredients, including our premium oil blends and high specification tuna. Our commitment to sustainability is paramount to our business: 100% of our tuna is pole and line caught.
Since tuna is relatively high in mercury, one can per day would bring you to the FDA suggested maximum amount of mercury. Having more than that on occasion may not be a problem, but you are at risk of getting low dose sustained mercury poisoning.