Tuna, a versatile and widely consumed seafood, offers a plethora of health benefits and can be a valuable addition to a weight loss plan. From supporting heart health to boosting energy levels, tuna provides essential nutrients and contributes to overall well-being. Almost half of all American households serve canned tuna monthly, and 17% of households serve it at least once a week.
Varieties of Tuna
Tuna comes in several different types, and all of them provide great health benefits. There are 15 types of this wild fish and while they are all from the same family each species has different characteristics. 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.” There are five main kinds that make great food options:
- Skipjack Tuna: Skipjack tuna is the most common type found in the canned tuna aisle. This is a small fish, usually 4 - 15 pounds. It is dark and meaty and is often compared to a chicken thigh in texture and flavor with a soft texture that is full of tuna flavor. This "light" tuna is a "best choice" and can be eaten two to three times per week, according to the Food and Drug Administration (FDA) recommendations.
- Albacore Tuna: Albacore tuna is also labeled as white tuna due to its very light, almost white color. Albacore is a very firm fish with a very mild flavor, similar to a chicken breast. It also has a higher fat content than light tuna and therefore is a bit higher in omega-3s.
- Yellowfin Tuna: Yellowfin tuna is a larger fish that has a bright yellow dorsal fin. It also has a yellow stripe down its side. It ranges in size from 20 pounds up to 200 pounds. It is prized for its delicate flavor and texture. Yellowfin tuna is slightly higher in fat than skipjack and as a result provides a bit more omega-3s - around 250mg per 4 oz. Yellowfin tuna is the most versatile type and can be eaten raw or cooked. It’s very popular as sushi, grilled as a steak, in ahi tuna recipes, and when included in poke bowls. Canned tunas classified as "light," such as skipjack or yellowfin, are a "best choice" and can be eaten two to three times per week.
- Bigeye Tuna: Bigeye tuna is primarily consumed raw and used for sashimi.
- Bluefin Tuna: Bluefin tuna is the most high-end form of fresh tuna that is consumed. The Atlantic bluefin (44 mph) and the yellowfin (70 mph), both capable of sustained speeds over long distances, would be challenged by no more than a handful of other species spanning all of the world's oceans.
Nutritional Profile of Tuna
Tuna fish is one of the most popular varieties of seafood in the world. Tuna is a hidden treasure full of nutrition. Nutritionists rate tuna as a "superfood" because it's low in calories but rich in proteins and omega-3 fatty acids (DHA and EPA), vitamins A, B2, B3, B6, B9, B12 and D, as well as iron, zinc, calcium, magnesium, sodium, potassium, selenium, iodine and phosphorus.
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
Tuna and Weight Loss
Tuna is a lean superfood that is a great source of protein and very low in carbs and calories. 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. What makes that exciting is that tuna keeps you fuller for longer. Being fuller for longer prevents you from overeating, which in turn supports healthy eating habits and can promote weight loss. 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.
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Health Benefits of Tuna Consumption
In addition to its abundance and meaty flavor, tuna is also extremely nutritious. Researchers have found diets that include four ounces of tuna served two to three times per week are associated with weight loss, reduced inflammation and a variety of health benefits.
- Heart Health: One of the main reasons for heart disease is the accumulation of omega-6 fatty acids and LDL cholesterol in the arteries in your heart. 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. Consuming tuna can help reduce omega-6 fatty acids and LDL cholesterol levels because of the high levels of omega-3 fatty acids. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks.
- Vision Health: Omega-3 fatty acids are good for your health in many ways, and this includes your eyes and vision. The omega-3s in tuna also seem to have a positive effect on eye health. In a 40,000-person study, 68% of the women who ate multiple servings of tuna a week had a lower risk of developing dry eye. Omega-3s are also thought to contribute to the overall health of the retina.
- Brain Health: When talking about dementia, it is key to balance our intake of omega-6 fatty acids with omega-3 fatty acids. B vitamins may also help reduce the risk of dementia. This can help slow down the development of dementia.
- Cancer Risk Reduction: When it comes to cancer risk, it also has to do with reducing inflammation. 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.
- Blood Sugar Control: Tuna does not have any carbohydrates per serving. Because of the lack of carbs and the inclusion of other nutrition, tuna is one of the good types of fish to eat to support blood sugar control for those with diabetes.
- Vitamin D Source: 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. Tuna is a great dietary source of vitamin D. Three ounces of canned tuna account for 50% of the recommended daily amount. Vitamin D is necessary for bone health, strengthening the immune system against disease, and ensuring optimal growth in children. It also supports bone health and boosts your mood.
- Supports Muscle Growth: Protein helps repair and build tissues, supports muscle growth, and keeps you feeling satisfied and full.
- Prevents Anemia: 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. B12 is also critical in forming new red blood cells, which help prevent the development of anemia. B vitamins may also help prevent anemia.
- Boosts Energy: B vitamins are great for helping your body use energy.
Ways to Incorporate Tuna into Your Diet
One of the best aspects of tuna is its extreme simplicity and ease of preparation. Cooking time can literally be as little as two minutes. Whether you want a fresh salad, a wrap, a hot sandwich, or even a bagel, we have something for everybody. Here are a few ideas:
- Nutty Tuna Salad
- Jalapeno Tuna Avocado Toast
- Tropical Tuna and Quinoa Bowls
- Dijon Mustard Tuna Salad Snack Board
- Lemon Pepper Tuna Casserole
- Classic Ahi Tuna Steaks: A gourmet-restaurant favorite, ahi tuna steaks are among the easiest and quickest seafood dishes to make at home - for a fraction of the cost!
Canned vs. Pouch Tuna
Your choice in the tuna aisle used to be simple - white or light tuna, water or oil-packed. But today, there are tons of flavor varieties that come in cans and pouches. What’s the difference? Pouch tuna comes in a flexible pouch that contains very little water or oil - it is mostly fish. It can be eaten right from the pouch and doesn’t need to be drained. It is processed the same way, meaning it is vacuum sealed and heat processed, just as the can is. Cans on the other hand have a fair amount of liquid and are best used if they are drained before using. An exception to this is with some oil-packed varieties. A quick note about the flavored pouches. While they are slightly higher in sodium than plain tuna, you won’t end up using extra dressing or sauces to spice it up. In the long run you end up with less sodium in your meal.
Oil-Packed vs. Water-Packed Tuna
A common question is which is better, oil-packed tuna or water-packed? It really is a matter of preference. Water-packed tuna became popular back in the 1960s because of its lower calorie content. It was marketed as a perfect food for weight loss. Yes, oil-packed tuna is higher in calories, but using it helps minimize or eliminate the need for heavy salad dressings and mayonnaise so you may end up eating fewer calories in the long run - plus, did we forget to mention how absolutely delicious oil-packed tuna is?
Mercury Content and Consumption Recommendations
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. 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.
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A Sustainable Choice
Packaging featuring a blue fish icon means the fish is Marine Stewardship Council (MSC) certified, an important distinction that promotes sustainability and regulates fishing methods that reduce bycatch, the unintended capture of other critical sea life.
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