The Surprising Benefits of Canned Tuna: Unpacking the Nutritional Powerhouse

Canned Tuna: A Nutritional Powerhouse

Canned tuna is often overlooked as a lean protein source, yet it is packed with essential nutrients and minerals. This convenient, affordable, and long-lasting food staple is an excellent source of lean protein, rich in omega-3 fatty acids, and a great way to get vitamin D and selenium.

Canned Tuna vs. Fresh Tuna: What’s the Difference?

A diet that includes fish may be beneficial for heart health, according to the FDA. But does it matter if your tuna is canned or fresh? Not really. Both canned and fresh tuna have similar nutritional benefits, although fresh tuna has more protein, vitamin D, and selenium.

Types of Canned Tuna: What to Look For

When shopping for canned tuna, pay attention to food labels and consider the type of fish, texture, and canning liquid. Light tuna comes from Skipjack tuna, while white tuna is specifically albacore tuna. Chunk tuna has flaky pieces, while solid tuna has larger, firmer pieces.

Canned Tuna Nutrition: A Breakdown

Here’s a breakdown of the nutrients in a 100g serving of canned tuna:

• Calories: 130-180
• Protein: 25-30g
• Fat: 1-8g
• Omega-3 fatty acids: 0.2-0.5g
• Vitamin D: 10-15% of daily value
• Selenium: 30-50% of daily value

The Benefits of Canned Tuna

Canned tuna provides a range of benefits as part of a balanced diet. It’s a solid source of lean protein, rich in omega-3 fatty acids, and a great way to get vitamin D and selenium. Plus, it’s convenient to buy, store, and eat.

Is Canned Tuna Safe?

One of the major concerns with seafood is mercury content. However, canned light tuna is listed among the five most common “low mercury” fish. Pregnant and breastfeeding individuals can safely consume low mercury seafood, such as canned light tuna.

Recommended Intake and Recipes

The CDC recommends the following intake of tuna per week:

1. Adults: 2-3 servings (6 ounces)
2. Children: 1-2 servings (3 ounces)

Try incorporating canned tuna into your diet with these recipes:

• “End of the Month” Tuna Poke Bowl
• Quick Mexican Tuna Salad