About Seafood: “Tuna Species.”
Health Benefits of Tuna
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
- Vitamin C 0%
- Iron 6%
- Vitamin B6 0%
- Magnesium 0%
- Calcium 0%
- Vitamin D 0%
- Cobalamin 0%
- Vitamin A 21%
Tuna is a species of saltwater fish that ranges in habitat from the Atlantic Ocean all the way to Indonesia. The most commonly known species of tuna in the United States are Skipjack, also known as “light” tuna, and Albacore, also known as “white” tuna. Albacore is the only kind of tuna that can legally be sold under the label “white meat tuna.”
Tuna fish is one of the most popular varieties of seafood in the world. In addition to its abundance and meaty flavor, tuna is also extremely nutritious.
Health Benefits
Tuna is an excellent source of vitamin B12, an essential vitamin needed to make DNA. Vitamin B12 also helps you to form new red blood cells and prevent the development of anemia.
The health benefits of eating tuna also include:
The high levels of omega-3 fatty acids in tuna fish may help to reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate inside the arteries of the heart. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks.
Prevent Vision Problems
The omega-3s in tuna also seem to have a positive effect on eye health. In a study of 40,000 female health professionals, women who ate multiple servings of tuna per week had as much as a 68% lower risk of developing dry eye. Omega-3s are also thought to contribute to the overall health of the retina.
Tuna’s omega-3 fatty acids are also believed to slow the growth of tumor cells and reduce inflammation in the body. This is important because many types of cancer are correlated with chronic inflammation.
Tuna is a lean meat. It’s relatively high in protein, but low in calories, which means that it keeps you full longer and stops you from eating more. In one study, adolescents who regularly ate lean fish like tuna for several weeks lost an average of two pounds more weight than the control group that didn’t eat fish.
Nutrition
Tuna is one of the best dietary sources of vitamin D. Just 3 ounces of canned tuna yield as much as 50% of the recommended daily level. Vitamin D is necessary for bone health, strengthening the immune system against disease, and ensuring optimal growth in children.
Tuna is also a great source of other vitamins and minerals, such as:
Nutrients per Serving
A 4-ounce serving of white tuna contains:
- Calories: 145
- Protein: 26.77 grams
- Fat: 3.37 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugar: 0 grams
Portion Sizes
Because of its potentially higher mercury content, pregnant women and young children should consult with a doctor before eating tuna. Canned tuna contains less mercury than fresh tuna because of the smaller sized fish used for canning.
The FDA recommends about two or three servings per week of light tuna and only one serving per week of white tuna. This is because of the higher mercury content in white tuna.
The serving size of tuna for a typical adult is about 4 ounces.
How to Prepare Tuna
You can find tuna fresh or canned at grocery stores across the country. Since canned tuna contains less mercury than fresh tuna, it may be a better option for some. Canned tuna is always cooked beforehand and can be eaten directly upon opening.
Tuna steaks purchased at the grocery store can be baked, grilled, or sautéed in a skillet. Apply the seasoning or marinade of your choice prior to cooking. You can buy frozen tuna steaks year round or wait for tuna to be in season.
Here are a few ideas for incorporating more tuna into your diet:
- Add tuna to a fresh Mediterranean salad.
- Marinade tuna steaks with olive oil and minced jalapeño for a spicy kick.
- Place slices of bread topped with tuna and cheese in the oven to make quick tuna melts.
Use tuna in place of beef to make a tuna burger.
Show Sources
About Seafood: “Tuna Species.”
AllRecipes: “Tuna Recipes.”
Current Treatment Options in Cardiovascular Medicine: “Omega-3 Fatty Acids and Cardiovascular Disease: Are There Benefits?”
Harvard T.H. Chan School of Public Health: “Vitamin D.”
International Journal of Obesity: “Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content.”
Mayo Clinic Proceedings. Innovations, Quality & Outcomes: “The Many Faces of Cobalamin (Vitamin B12) Deficiency.”
Nutrients: “Protective Effects of Omega-3 Fatty Acids in Cancer-Related Complications.”
The American Journal of Clinical Nutrition: “The Relationship Between Dietary N-3 and N-6 Fatty Acids and Clinically Diagnosed Dry Eye Syndrome in Women.”
U.S. Food & Drug Administration: “Questions & Answers from the FDA/EPA Advice about Eating Fish for Women Who Are or Might Become Pregnant, Breastfeeding Mothers, and Young Children.”
Is Canned Tuna Good for You, or Bad?
Canned tuna is a staple in many kitchens. It is protein-packed, inexpensive, and can last for several years in your pantry.
Despite these benefits, you may be wondering whether canned tuna is actually healthy and how much is safe to eat.
This article discusses the nutritional content of canned tuna, as well as the potential benefits and downsides of eating it.
Tuna has many varieties. However, overall it is an excellent source of protein that is low in fat and calories.
Whether canned tuna is packed in oil or water can affect its nutritional content. Canned tuna packed in oil tends to be higher in calories and fat than canned tuna packed in water ( 1 , 2 ).
The following table compares key nutritional information between 1 ounce (about 28 grams) of three different types of tuna: fresh, canned in oil, and canned in water ( 1 , 2 , 3 ).
| Fresh tuna, boneless | Canned tuna, packed in oil | Canned tuna, packed in water | |
| Calories | 31 | 56 | 24 |
| Total fat | less than 1 gram | 2 grams | less than 1 gram |
| Saturated fat | less than 0.5 grams | less than 1 gram | less than 0.5 grams |
| Omega-3s | DHA: 25 mg EPA: 3 mg |
DHA: 29 mg EPA: 8 mg |
DHA: 56 mg EPA: 8 mg |
| Cholesterol | 11 mg | 5 mg | 10 mg |
| Sodium | 13 mg | 118 mg | 70 mg |
| Protein | 7 grams | 8 grams | 6 grams |
Overall, canned tuna tends to be higher in sodium than fresh. However, the number of calories and amounts of total fat and saturated fat depend on whether the tuna is packed in oil or water.
Nutrient content can vary between brands based on how tuna is packed, so it is best to check the label.
Canned tuna packed in water may be higher in docosahexaenoic acid (DHA) ( 4 ).
DHA is a type of omega-3 fatty acid that is particularly important for brain and eye health ( 5 , 6 ).
Additionally, both fresh and canned tuna are good sources of several essential vitamins and minerals, including vitamin D, selenium, and iodine ( 1 , 2 , 3 ).
Summary
Both water-packed and oil-packed tuna are good sources of protein and low in saturated fat. However, canned tuna packed in oil tends to be higher in calories and total fat.
There are many benefits of eating canned tuna.
In particular, it is an inexpensive source of protein.
It also keeps for a long time. Some brands can last for 2–5 years in your pantry.
If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein.
Diets that are high in protein have been associated with benefits for weight loss, including increased feelings of fullness and reduced cravings ( 7 , 8 ).
Despite being low in fat, tuna is still considered a good source of omega-3 fatty acids ( 1 , 2 , 9 ).
Omega-3s are essential dietary fats that are beneficial for heart, eye, and brain health. Fish is considered an important source of these healthy fats in the diet, though you can also get omega-3s from plant foods ( 10 , 11 ).
As a result, the Dietary Guidelines for Americans currently recommends that adults consume 8 ounces (227 grams) of seafood per week ( 12 ).
Eating canned tuna is an easy way to increase the omega-3s in your diet.
The types and amounts of fats can vary depending on the type of canned tuna you choose, so read the labels if you want to compare brands ( 1 , 2 , 12 ).
In addition to healthy fats, canned tuna is also a good source of several vitamins and minerals, especially vitamin D and selenium ( 1 , 2 ).
Finally, despite being canned, many brands of canned tuna are minimally processed, containing only tuna, water or oil, and salt. Some brands may also add seasonings or broth for extra flavor.
Summary
Canned tuna is an inexpensive, low calorie source of protein and other important nutrients, including omega-3 fatty acids. Some brands can last for 2–5 years in your pantry.
The two main concerns when it comes to tuna are mercury content and sustainability.
There are also some potential downsides to canned tuna specifically, including fat and sodium content and the safety of the can itself.
Mercury and recommended intake of tuna
Mercury is a heavy metal that is often present in fish due to water contamination.
Research has shown that high exposure to mercury can cause serious health problems in humans, including impairments to the central nervous system ( 13 , 14 ).
Because tuna eat other small fish that may already be contaminated with mercury, this metal may collect and concentrate in tuna. Thus, tuna tends to be higher in mercury than other types of fish like salmon or tilapia ( 15 ).
The amount of mercury present depends on the type of tuna.
In general, larger varieties of tuna, like bigeye and albacore, tend to be higher in mercury. On the other hand, smaller tuna fish, like light tuna and skipjack, are lower in mercury ( 15 ).
As canned tuna typically contains younger and smaller types of tuna, including light and skipjack, it is typically lower in mercury than frozen or fresh tuna filets ( 15 , 16 ).
Adults
Studies have shown that people who consume high mercury fish at least once a week have elevated mercury levels and are more likely to experience fatigue ( 17 , 18 ).
People should limit their intake of canned tuna made from albacore to one 4-ounce (113-gram) serving per week. This is because it is higher in mercury ( 19 ).
Instead, try eating low mercury fish like light and skipjack tuna.
Children
Importantly, research has shown mercury exposure is particularly toxic to a developing child’s nervous system. For this reason, caregivers should limit the canned tuna they feed infants and young children ( 20 , 21 ).
According to the Food and Drug Administration (FDA), children aged 2–10 can have up to 1 ounce (28 grams) of low mercury fish, including light and skipjack canned tuna, two to three times per week ( 22 ).
Health authorities have not traditionally recommended fish intake in infants during the first year of life.
However, some research suggests that earlier exposure is associated with a reduced risk of asthma and eczema ( 23 , 24 ).
However, there are currently no recommendations for canned tuna intake in infants. Therefore, it is best to ask your pediatrician how much canned tuna you can safely introduce to your baby and at what age.
Pregnant or breastfeeding women
The FDA recommends that women who are pregnant or breastfeeding avoid fish high in mercury.
Intake of albacore canned tuna should be no more than 4 ounces (113 grams) per week ( 22 ).
However, the FDA says it is safe for pregnant and breastfeeding women to eat low mercury fish, such as canned tuna made from light or skipjack tuna ( 22 ).
It recommends two to three 4-ounce (113-gram) servings per week ( 22 ).
Sustainability
Because tuna is so popular, there is a growing concern that certain types are being overfished.
Western Pacific blue-eye tuna and Indian Ocean yellowfin tuna may be particularly vulnerable to overfishing ( 25 ).
Overfishing is a concern because it affects the ecosystems of oceans and can reduce the food supply for populations that depend on these fish as their primary source of protein ( 25 , 26 ).
The Marine Stewardship Council (MSC) is an international nonprofit organization that provides independent certification to seafood products harvested with sustainable fishing practices.
For a more sustainable option, look for canned tuna products with the MSC certification on the label.
Other considerations
Canned tuna is often higher in salt than fresh tuna. If your healthcare provider has recommended reducing your salt intake, you may want to choose brands that are lower in salt.
Additionally, if you are trying to lose weight, you may want to choose tuna packed in water rather than oil to avoid consuming excess calories.
As for the can itself, some cans contain bisphenol A (BPA), an industrial chemical used in the lining of cans to help prevent the metal from corroding or breaking ( 27 ).
While the effects of BPA are controversial, some people are concerned that regular exposure could negatively affect human health and increase the risk of certain diseases ( 27 , 28 ).
Due to these potential effects, you may want to choose BPA-free cans. However, scientists need to do more research on BPA and its effects on humans.
Finally, always inspect your cans for any signs of spoilage or contamination, such as sharp dents, cracking, leaking, or bulging.
If your cans have any of these signs or the contents have an off smell or color, it is best to throw them out to avoid potential foodborne illness ( 29 , 30 ).
Summary
Look for low mercury varieties like light or skipjack tuna, BPA-free packaging, and certification for sustainable fishing practices.
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