Canned tuna is a convenient and affordable source of protein that has the potential to be a healthy food. However, it is important to be aware of the potential health risks associated with eating canned tuna, as well as how to make sure you’re getting the most nutrition out of it.
Nutrition
Canned tuna contains protein, vitamins, minerals and healthy fats. It is low in calories, with a three-ounce serving containing only 100 calories and 18 grams of protein.
It is also an excellent source of omega-3 fatty acids, which are essential for good health. The main downside to canned tuna is that it can be high in sodium so it’s important to look for lower-sodium options.
Health Risks
Canned tuna can contain mercury and other environmental pollutants, although this varies depending on the type of fish used. Light canned tuna tends to contain lower levels of mercury than albacore or white tuna, so it’s best to opt for light varieties when possible. In addition, some brands may contain additives such as soybean oil or vegetable broth.
Tips for Eating Canned Tuna
- Choose low-sodium options when available.
- Opt for light varieties instead of albacore or white tuna.
- Avoid brands with added oils or broths.
- Mix canned tuna with vegetables or whole-grain pasta for a balanced meal.
Conclusion:
When consumed in moderation and with an awareness of potential health risks associated with mercury contamination, canned tuna can be a nutritious addition to one’s diet. It’s an affordable way to get protein, omega-3 fatty acids and other vitamins and minerals into your meals.
However, it’s important to choose low-sodium options and opt for light varieties instead of albacore or white tuna whenever possible.