Tuna is a healthy food. But when folks make tuna salad, they tend to go overboard on the mayo adding tons of extra calories and fat. One cup of mayo has a whopping 1440 calories, 160 grams fat, and 24 grams saturated fat. It'll also tack on almost 50 percent of your daily recommended amount of sodium.
Tuna mixed with mayo may not be the healthiest choice for weight loss. Mayonnaise is typically high in calories and fat, which can hinder weight loss efforts. Opting for healthier alternatives such as using Greek yogurt or light mayo can help reduce calorie intake while still enjoying the flavors of tuna.
One of the healthiest choices is canned tuna packed in extra-virgin olive oil, which is loaded with heart-healthy monounsaturated fats (per the USDA). Keep in mind, though, that this option may be pricier than canned tuna packed in other oils or water.
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.
Mayonnaise helps to hold the tuna together and toasted sesame oil lends incomparable nuttiness. You can adjust the seasonings to your taste: Use as much or as little soy sauce as you'd like for a savory accent.
While mayonnaise is undoubtedly a controversial food, one cannot deny its health benefits in moderation. Mayonnaise is made with oil, a source of healthy monounsaturated and polyunsaturated fats. These fats can help lower cholesterol levels and reduce the risk of heart disease.
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.
Yellowfin and albacore tuna land somewhere in between, containing around 30 micrograms of mercury per 3 ounces. Given these mercury concentrations, people may safely consume three to four servings of low-mercury tuna per week. Higher mercury tuna should be restricted to one serving per week.
Oil vs Water
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.
As you can see, chicken is higher in calories, protein and fat (which includes saturated fat) than a can of tuna calories, but they're still pretty comparable.
If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.
Instead of using mayo in tuna salad you can use greek yogurt or regular yogurt. Yogurt mimics the texture of mayo with less fat and more protein.
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.
Eating more than the advised amount of tuna each week can result in increased exposure to the neurotoxin. Mercury poisoning can cause several concerning neurological symptoms, including coordination loss, memory problems, seizures, and tremors.
Tuna: if you are trying for a baby or are pregnant, you should have no more than 4 cans of tuna a week or no more than 2 tuna steaks a week. This is because tuna contains higher levels of mercury than other fish. If you are breastfeeding, there is no limit on how much tuna you can eat.
Children under six can eat up to one 3-ounce portion a month; children from 6-12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat this kind of tuna up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
Again very simple, just put whatever amount of tuna you wish to eat into a bowl, shred some lettuce, grate some carrots, dice up some tomato, and even add a little chopped-up pieces of low-fat cheese and add pepper (if desired). Mix all this around in the bowl and you will have a great tasting tuna salad!
Kewpie mayonnaise also contains less sugar than other mayonnaises. However, it is high in fat and calories. One tablespoon of Kewpie mayonnaise contains 100 calories and 11 grams of fat. If you are in a caloric deficit and maintain a healthy weight, you should limit your intake of Kewpie mayonnaise.
Nutrition Lowdown
There's no doubt that mayonnaise is brimming with fat. One cup contains 1440 calories, 160 grams of fat and 24 grams of saturated fat. It's an excellent source of vitamins E and K, but it also contains almost 50 percent of your daily recommended amount of sodium.
Which is better for you: mayonnaise or butter? Both are calorie-and fat-dense spreads that should be used in moderation, says Melissa Joy Dobbins, RD, of the American Dietetic Association. But your better bet is mayonnaise, which contains less saturated fat than butter (1.5 g per tablespoon versus 7.3 g in butter).