Is Canned Tuna Fish Good For You? The Benefits and Drawbacks Explained

Canned tuna fish has long been a staple in many people’s pantries. It’s affordable, has a long shelf-life, is easy to use, and provides a good source of protein. However, there has been some debate over whether or not canned tuna is healthy. In this article, I’ll break down the pros and cons of canned tuna and explain who should eat it and how much.

An Overview of Canned Tuna Nutrition

Let’s start by looking at the basic nutritional profile of canned tuna:

• High in protein. A 3 ounce serving contains about 20-25 grams of protein. This makes canned tuna an excellent source of this important nutrient.

• Low in calories and fat (when packed in water). A 3 ounce serving of tuna canned in water has around 90 calories and 1 gram of fat Tuna canned in oil has about 130 calories and 4 grams of fat per serving

• Provides omega-3 fatty acids. Canned tuna contains anti-inflammatory omega-3s EPA and DHA. Light tuna has around 300 mg per serving while albacore (white) tuna contains around 500 mg

• Good source of vitamins and minerals. Tuna canned in water is high in nutrients like vitamin D, selenium, vitamin B12 and phosphorus. Amounts are lower when packed in oil.

So nutritionally speaking, canned tuna is a lean, protein-rich food low in calories and high in important nutrients. But it’s not all good news…

The Potential Downsides of Canned Tuna

While canned tuna offers some nutritional upside, there are a few potential downsides to consider:

Mercury content – Since tuna is a large, predatory fish it can contain higher amounts of mercury. Consuming high levels of mercury may impact brain health and development. Pregnant women and young children are most at risk.

High sodium – To increase shelf-life and flavor, canned tuna contains quite a bit of added sodium. A 3 ounce serving can have 300-500 mg sodium, which may be concerning for some.

BPA exposure – The cans used for tuna may be lined with BPA, a chemical that can seep into the food. BPA may disrupt hormones but more research is needed on its health impact in humans.

Sustainability concerns – Some tuna species are being overfished. Choosing more sustainable options like pole and line caught skipjack tuna is recommended.

High omega-6s – Canned tuna is also relatively high in inflammatory omega-6 fatty acids. The ratio of omega-6 to omega-3 is around 5 to 1, which is not ideal.

So while tuna supplies beneficial nutrients, there are some potential drawbacks related to contaminants, sodium, sustainability and omega-6 content. But for most people, eating tuna in moderation seems to be safe.

Who Should Eat Canned Tuna and How Much?

Most healthy adults can safely eat canned tuna in moderation as part of a healthy diet. Here are some general recommendations for different groups:

• Adults – Can eat 1-2 servings (3-6 oz) per week, focusing on low mercury varieties like skipjack and sticking to tuna canned in water to reduce sodium.

• Pregnant women – Should limit intake to 1 serving (3 oz) per week of low mercury tuna to minimize mercury exposure. Albacore should be avoided.

• Children – After age 2-3 can have 1-2 servings (1-3 oz) of low mercury canned tuna per week. Avoid giving tuna to infants.

• High blood pressure – Anyone limiting sodium should choose low sodium or no salt added versions and rinse the tuna before use.

So most healthy adults and kids can safely eat a few servings of canned tuna each week as long as you choose lower mercury options. Those with high blood pressure or who are pregnant may need to be more careful with intake.

Tips for Choosing and Eating Canned Tuna

Here are some tips to make sure you choose healthy canned tuna and minimize any risks:

• Go for skipjack, chunk light or yellowfin tuna rather than albacore. These have less mercury.

• Look for tuna canned in water rather than oil to reduce calories, fat and omega-6s.

• Rinse tuna before eating to reduce the sodium content.

• Opt for BPA-free cans to minimize exposure to this chemical.

• Check for bones occasionally and pick them out before eating.

• For a less processed option, choose tuna canned in its own juices rather than broth or water.

• Combine tuna with healthy foods like avocado, spinach, and beans to balance nutrients.

• Limit intake to 1-2 servings per week as part of a varied diet.

Healthy Canned Tuna Recipes

There are many healthy ways to enjoy canned tuna. Here are some easy recipes that provide a nutritious way to use canned tuna:

• Tuna salad – Mix tuna with Greek yogurt, celery, lemon juice, pepper, and fresh herbs for a classic tuna salad. Serve on greens or in a whole grain pita.

• Tuna noodle casserole – Sauté tuna with peas and whole wheat noodles in a creamy sauce and top with toasted breadcrumbs.

• Tuna poke bowl – Create a Hawaiian-inspired poke bowl with tuna, brown rice, avocado, cucumber, edamame, and pineapple.

• Tuna melts – Top whole grain toast with tuna mixed with a little mayo, tomatoes, and cheese then broil until melted.

• Tuna tacos – Flavor tuna with spices like chili powder and garlic, then serve in corn tortillas with all the fixings like salsa and cabbage.

The Bottom Line

Overall, canned tuna can be a healthy addition to your diet if you follow a few basic guidelines. Stick to a few servings per week, opt for low sodium and low mercury varieties, and balance it with other nutritious foods. While there are some concerns with tuna, for most people, the benefits seem to outweigh the risks when consumed in moderation. With a little extra care choosing and preparing it, canned tuna can provide an easy and affordable way to get lean protein into your diet.