It's generally not recommended to eat tuna sandwiches every single day due to mercury content, though light/skipjack canned tuna is lower in mercury and can be eaten a few times a week, while albacore should be limited more; daily intake risks mercury buildup, especially for pregnant women and children, so it's best to vary your fish intake with other protein sources like salmon or cod for a balanced diet.
Given this information, I would suggest limiting your intake to three times a week, even if you typically consume only one sandwich a day. This approach allows for a day between each tuna consumption. While tuna is nutritious, excessive intake can raise concerns about mercury exposure.
The bottom line. Canned light tuna is indeed healthy, as long as you don't eat too much of it every week. You'll get a boost of protein as well as omega-3 fatty acids. Think outside the traditional sandwich, and have fun preparing it in new and different ways.
It's generally safe for all population groups, including pregnant women, to consume 2-3 serves of any type of tuna or salmon a week, canned or fresh. Canned tuna usually has lower mercury levels than other tuna because tuna used for canning are smaller species that are caught when less than 1 year old.''
Key Takeaways
You can safely eat tuna in pregnancy as long as you choose options with low mercury levels, such as Skipjack tuna and canned light tuna, and eat them in moderation. Per the ACOG, you should eat 6 to 12 ounces of seafood per week in pregnancy.
It is safe for everyone (including pregnant women) to consume canned tuna as part of their fish intake. Canned tuna generally has lower levels of mercury than tuna fillets because smaller tuna species are used and the tuna are generally younger when caught.
Sandwiches that feature lean and plant-based proteins, like turkey, chicken, fish, and beans, and higher amounts of fiber from vegetables and whole grains also tend to fill you up and keep you feeling fuller, longer, Holley says. “If there is a grilled chicken option, great—that would be my first pick,” Cording says.
Omega 3s
These are the good fats that keep your heart happy and healthy. Tuna is brimming with two types of omega-3 fatty acids, DHA and EPA, which have been linked to reduced inflammation, improved brain function, and a lowered risk of heart disease.
If you want more omega-3 fats for heart health, choose white albacore tuna. It's higher in omega-3 fats than yellowfin or skipjack tuna. If you're cutting back on calories and fat, choose tuna packed in water rather than oil. A 3 oz serving of water-packed light tuna has 73 calories and less than 1 g of fat.
In more severe cases, symptoms such as bronchospasm, respiratory failure, and low blood pressure may be present (vasodilatory shock). Patients with tuna poisoning have symptoms such as diarrhea and abdominal pain.
When you eat fish containing mercury, you can also take in the mercury. The metal builds up in your bloodstream over time. It slowly leaves the body through urine, stool, and breast milk. For most people, eating a small amount of fish high in mercury isn't a health concern.
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.
It is generally safe for everyone, including pregnant women, to consume two to three serves of tuna or salmon a week, canned or fresh.
If you're concerned about limiting the amount of mercury you consume, and if you've eaten no other fish during the week, Consumer Reports says up to 12 ounces a week of Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, and StarKist Chunk Light tunas are the safer choices among the products ...
Unlike fibrous meats that can be tough on your system, tuna is tender and easy to digest. It doesn't contain the fiber that makes certain foods problematic. Canned tuna offers high-quality protein without any of the digestive challenges.
However, tuna can be a useful tool for burning body fat in general, thanks to its omega-3 and protein content. The healthy fats slow down digestion and help you feel more satisfied after eating, while protein can reduce cravings and the desire to snack at night — both common culprits for increased belly fat [16].
Overall, salmon offers higher levels of brain-boosting omega-3 fats, and much higher levels of bone-strengthening calcium. While tuna contains less of these, it's still a good source of omega-3 fats and an excellent source of hunger-busting protein.
The unhealthiest fish to eat are typically large, predatory species high in mercury like shark, swordfish, king mackerel, and imported tilefish, plus bluefin tuna, which are dangerous for brain/nerve health, especially for pregnant women and children; also, farmed salmon and some imported tilapia/catfish raise concerns for contaminants and antibiotics, while orange roughy and Atlantic cod are often cited for high mercury and overfishing/sustainability issues.
Nicole Kidman's famous 3-ingredient sandwich is a classic Australian cheese and tomato toastie (or jaffle), featuring just bread, cheese, and tomato, often buttered and grilled until golden brown for a gooey, comforting meal. It's a simple, savory, and popular comfort food in Australia, equivalent to a U.S. grilled cheese with tomato.
Tuna is higher in selenium, vitamin B3, vitamin B12, vitamin B6, phosphorus, and vitamin D, yet turkey meat is higher in zinc, vitamin B5, and vitamin B2. Tuna's daily need coverage for selenium is 143% more. Tuna has 5 times more vitamin D than turkey meat.
Healthier bread choices
Fish and omega-3 fatty acids
Omega-3 fatty acids don't affect LDL cholesterol levels but may help lower triglycerides and increase HDL , the good cholesterol. But because of those acids' other heart benefits, the American Heart Association recommends eating at least two servings of fish a week.
However, overconsumption of fish with high levels of organic mercury, such as tuna, can cause methylmercury poisoning and a variety of abnormal central nervous system-related symptoms such as paresthesia, ataxia, hearing impairment, and progressive constriction of the visual fields12-15).
Fish that eat other fish usually have the most mercury. These include: In the ocean, Shark, Swordfish, King Mackerel, Marlin, Orange Roughy, Tilefish (from the Gulf of Mexico), and Bigeye Tuna.