It is a good source of heart-healthy Omega-3 fatty acids.
Besides containing high-quality protein, selenium and potassium, canned tuna also possesses omega-3 fatty acids and B vitamins. However, canned tuna consumption might also pose risks. Canned tuna is a rich source of omega-3 fatty acids: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These are healthy unsaturated fats that might improve blood vessel function, lower blood pressure and reduce the risk of cardiovascular disease. Photo Credit Gandolfo Cannatella/iStock/Getty Images. Research suggests that consuming canned tuna may provide a wide range of health benefits, from improving blood vessel function to boosting weight loss. Canned light tuna and fresh skipjack tuna contain less mercury than canned and fresh albacore, but limits based on weight still apply. For example, a 143-pound person can safely eat about 4 ounces of albacore a week, and 13 ounces of light tuna. Is canned fish as good for you as fresh? A. Both canned and fresh fish are a good source of protein and other important nutrients, and one isn't necessarily healthier than the other. There are also more expensive, specialty brands of canned tuna available in the marketplace that may serve as a good option. Some of these specialty products give you better flavor and more omega-3 fatty acids due to higher-quality production methods. So this type of tuna—canned light tuna—is the type that's best for you to buy if you want to eat tuna relatively often (for example, about one meal per week). Since albacore (“white”) tuna has more mercury than light tuna, when choosing your 2 fish or shellfish-based meals, you can safely eat up to 6 ounces of albacore tuna each week (which is a healthy serving of tuna for one average meal). Get more information about mercury in our food. Oil-packed varieties have more calories and fat than water-packed tuna, and the price is usually higher than water-packed. Three ounces has about 170 calories, 7 grams of fat and 25 grams of protein. Splurge on oil-packed on a special occasion and drain to help remove some of the fat. Yet, we would also point out that canned light tuna may include skipjack, tongol, and yellowfin species and that some yellowfin tuna can be quite high in mercury accumulation. So as a general rule, canned light tuna that specify skipjack or tongol may provide you with lower mercury exposure. We would also point out that canned tuna is not the only form of tuna available in the marketplace, and that fresh tuna (including species like skipjack) is available as fresh fish option. In an average 5-ounce can of tuna, you are likely to get about 7-28 milligrams of EPA (eicosapentaenoic acid) and 140-850 milligrams of DHA (docosahexaenoic acid). Both EPA and DHA are critical omega-3 fatty acids for proper regulation of the body's inflammatory system and prevention of excessive inflammation. Tuna is a high quality protein with almost no fat. It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue. And canned tuna can be a good source of heart-healthy Omega-3 fatty acids. At the same time, tuna contains mercury. Note that canned tuna fish has less mercury than tuna steaks, and light canned tuna has less mercury than white canned tuna (Albacore). The Environmental Protection Agency provides guidelines on how much canned tuna it is safe to eat. Roughly speaking, the guidelines recommend one 6 oz. can of light tuna a week for those weighing less than 110 pounds and two cans a week for the rest of us. Cardiovascular Function. Canned tuna is a rich source of omega-3 fatty acids: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These are healthy unsaturated fats that might improve blood vessel function, lower blood pressure and reduce the risk of cardiovascular disease. Photo Credit Gandolfo Cannatella/iStock/Getty Images. Research suggests that consuming canned tuna may provide a wide range of health benefits, from improving blood vessel function to boosting weight loss. Canned tuna makes a nutritious sandwich filling. Canned tuna is inexpensive and packed with protein. The fish is mild in flavor and versatile enough to include in a variety of nutritious recipes. Opt for tuna canned in water, and a serving contains less than 1 gram of fat and only about 100 calories. You'll also get a good dose iron and potassium as well. While you shouldn't eat tuna every day because of its mercury content, you can still safely enjoy canned tuna as a regular part of your healthy eating pla The Color & Flavor of Premium Albacore. Albacore tuna is the only tuna that can be canned using the descriptive term White Meat.. As albacore tuna get older and older, the meat becomes lighter in color. This is due to a loss of body fat, which results in a loss in flavor and a loss of beneficial omega-3's.  Solid albacore refers to canned white tuna in which the fish remains in larger pieces. When the albacore is chopped into smaller pieces and canned, it's called chunk white tuna. A 3-ounce serving of canned albacore tuna packed in water has 109 calories and 2.5 grams of total fat. When it’s canned in oil, the same portion has 158 calories and 6.9 grams of total fat
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how good is canned tuna for you