Tuna substitutes range from other fish like sardines, mackerel, and salmon for similar flavor/texture, to plant-based options like mashed chickpeas, jackfruit, or hearts of palm for tuna salad, often mixed with vegan mayo, celery, and nori for a "fishy" taste; also grilled chicken or tofu work well. For whole "steaks," watermelon offers a surprisingly meaty texture.
Sardines would be the easiest swap. They have a fraction of the mercury of tuna and the soft bones of the fish dissolve in the canning process, so you get calcium benefits. They are also high in brain boosting omega-3s.
Sardines should be at the top of your list of alternatives for tuna for protein. Sardines are higher in omega-3 fatty acids than tuna and are similar nutritionally without the high risk of mercury. Sardines are loaded with essential vitamins and minerals, such as calcium, iron, potassium and vitamin B.
Tuna is a great food for those on a weight loss journey, thanks to its high protein content, nutrient profile, and overall health benefits. To reap these benefits, enjoy the delicious fish as part of a balanced diet, be mindful of portion sizes, and choose lower-mercury varieties.
The healthiest canned fish are small, oily varieties like sardines, mackerel, anchovies, and herring (SMASH), packed with omega-3s, protein, vitamin D, calcium (especially with bones), and lower mercury, with anchovies and sardines often topping the list for overall nutrition and lower cost; salmon is also excellent but choose smaller species like canned sockeye or chum.
Pre-cooked pasta in sauce is one of the unhealthiest canned foods. While they might be tasty meals, the reason they have that addictive flavour is due to high levels of sugar and salt. For example, a can of Heinz Alphaghetti contains 1,490 mg of sodium and 18 g of sugar.
White fish like Pacific Rockfish, Sole, and Lingcod are excellent sources of lean protein, low in fat and calories—ideal for weight loss. A balanced intake of calories, fat, and protein is key to feeling full (thanks to signals sent to the brain) and staying on track with calorie goals.
However, according to the NHS, which states a healthy, balanced diet should include at least two portions of fish a week, there's nothing there to say you can't eat tuna every day, unless you're trying for a baby, or pregnant.
2 whole eggs and 2 cans of drained tuna. 60 grams of protein 340 calories.
Tuna, salmon, sardines, mackerel, mussels, oysters: The healthiest types of tinned fish.
1. Canned Tuna. Canned tuna is a protein powerhouse, boasting over 20 grams of protein per 5-ounce can. It's also a source of omega-3 fatty acids, which support heart health, help reduce inflammation, promote joint health and more.
The American Heart Association recommends choosing healthy sources of proteins, mostly from plant sources; regularly eating fish and seafood; substituting fat-free and low-fat dairy products in place of full-fat versions; and for people who eat meat or poultry, choosing those that are lean and unprocessed.
Tuna has more selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin D; however, chicken meat is richer in vitamin B5 and zinc. Tuna covers your daily selenium needs 153% more than chicken meat. Chicken meat has 41 times less vitamin D than tuna.
Eggs can be included as part of a heart-healthy diet. Enjoy 1-2 eggs a day as a high-quality protein.
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.
The healthiest canned tuna is typically chunk light skipjack packed in water, due to lower mercury levels and fewer calories than albacore, but for maximum omega-3s, opt for pole-and-line caught albacore (in moderation due to mercury). Look for "no salt added" for sodium control, sustainable sourcing (pole-and-line/FAD-free), and brands that test for mercury (like Safe Catch or Wild Planet https://www.asweetpea).
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. Did you know that tuna is one of the few natural food sources of vitamin D? It's true!
Generally safe. Omega-3 fatty acids are essential for good health. Try to get them from your diet by eating fish — broiled or baked, not fried. Fish oil supplements might be helpful if you have high triglycerides or rheumatoid arthritis.
Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which have been shown to support belly fat loss. Omega-3s help reduce inflammation in the body, increase metabolism, and promote fat burning.
Focusing on plant-based foods, such as fruits, vegetables and whole grains. Choosing lean sources of protein, such as fish and low-fat dairy products. Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.
In general, try to prioritize lean proteins, healthy fats, and veggies for weight loss, Kimball says. Focus on whole grains and fresh fruits as sources of carbs and fiber, and limit refined starches and added sugars if you can, since they generally don't keep you satiated like protein and fat do, she says.