Canned tuna is high in helpful nutrients like protein and omega-3 fatty acids, and it can make for a deliciously satiating snack to keep you full in between meals. Or, it can be enjoyed as a part of a main meal in order to help you reach your daily protein goals.
The average person can safely eat up to 12 ounces of light tuna—or up to five ounces of albacore tuna—a week, Gans says. If you're pregnant or breastfeeding, though, the Food and Drug Administration (FDA) recommends consuming between eight and 12 ounces of a “variety of seafood” per week.
The protein content helps lose weight. In addition, when it uses protein for energy, our bodies burn more calories. Therefore including tuna in your daily diet can help balance the ratio of calorie intake-calorie burn, assisting in weight loss.
According to the Dietary Guidelines for Americans , most adults should aim to eat at least 8 ounces, or 2 servings, of fish per week, which can include canned tuna.
The daily recommended mercury intake is . 1 micrograms for each kilogram of body weight. This means that the average person should consume less than 8 micrograms of mercury each day. Since tuna is relatively high in mercury, one can per day would bring you to the FDA suggested maximum amount of mercury.
If you are pregnant, avoid canned tuna altogether.
You can get omega-3 fatty acids from other seafood that are low in mercury, such as oysters, salmon, and sardines.
If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.
FSANZ has calculated that it is safe for all population groups to consume a snack can of tuna (95 grams) everyday, assuming no other fish is eaten. But remember, the Australian Dietary Guidelines recommend that a variety of foods be consumed. 6. Does processing or cooking reduce the mercury content of fish?
Yes. Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price.
That includes people of childbearing age and those who are pregnant. Fish Serving Size: An adult serving of fish is the amount that fits in the palm of your hand, or about 4 ounces. Therefore, the recommendation would make eating two to three 5-ounce cans of light tuna a week safe for adults.
For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury. Before consuming canned tuna, it is best to consult with your doctor if you have any questions or concerns.
Tuna is a healthy food. But when folks make tuna salad, they tend to go overboard on the mayo adding tons of extra calories and fat. One cup of mayo has a whopping 1440 calories, 160 grams fat, and 24 grams saturated fat. It'll also tack on almost 50 percent of your daily recommended amount of sodium.
The highest-fat lunch meats are bologna, salami and loaves (olive loaf, pickle loaf, etc.). Canned white tuna has a lot going for it. It is lower in fat than chicken, low in saturated fat, high in protein and contains heart healthy omega-3 fatty acids.
Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6-12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat this kind of tuna up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
Cans, Jars, and Pouches
Generally, you'll find jarred tuna in all the same varieties as canned, although jarred tuna tends to be moister than many tins and comes in bigger pieces.
Canned tuna is perfectly safe to eat directly out of the can, with no further preparation necessary; however, rinsing the tuna before eating it can remove excess sodium, and in the case of tuna that is packed in oil, rinsing it can remove some of the excess calories.
You would have to eat around 25 tins (at 95g a tin) of it a week before you hit the maximum tolerable intake of mercury. For pregnant people (or people trying to get pregnant), the limit would be around 12 tins (at 95g a tin) a week. It is unlikely many consumers will reach these limits.
But methylmercury is a powerful neurotoxin, so eating too much fish may result in mercury poisoning. Symptoms include itching or a pins-and-needles feeling in the toes and fingertips, muscle weakness, coordination, speech and hearing impairment, and reduced peripheral vision.
The science shows that there is no reason bodybuilders should cut tuna out of their diets due to the current mercury scare. One can of chunk lite a day is a reasonable and safe intake for a 200lbs man without the risks of any health problems.
The most commonly accepted methods of assessing mercury exposure are to test urine or blood. Both tests usually measure levels of total mercury (elemental, inorganic and organic). Elevated mercury in urine usually indicates exposure to an elemental or inorganic source of mercury, such as from a job that uses mercury.
Dietary protein is generally associated with building muscles. Though this is far from the only place protein is used, building muscle requires lots of it. Tuna is a great way to get the protein you need when building muscle. However, it is also important to get enough fat when building muscle.