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What is the healthiest way to eat canned tuna?

Canned tuna is a versatile, affordable, and nutritious protein source enjoyed around the world. However, with concerns about mercury exposure and high sodium content, some question if canned tuna can be part of a healthy diet. The key is moderation and choosing the right type of canned tuna.

How much mercury is in canned tuna?

Tuna contains mercury, a heavy metal that can be toxic in large doses. Larger, older tuna accumulate the most mercury as the metal bioaccumulates up the food chain. Here are the mercury levels for different types of canned tuna:

Type of Tuna Mercury Level
Skipjack (light tuna) Low
Albacore (white tuna) Moderate
Yellowfin Moderate
Bigeye High

Skipjack tuna is the smallest species and therefore contains the lowest mercury levels. Light canned tuna labeled “chunk light” is predominantly skipjack tuna. Albacore and yellowfin tuna have moderate mercury levels, while bigeye tuna has high mercury levels. For adults, eating 6 ounces (one can) of light tuna or 3 ounces of white tuna per week is considered safe.

Is canned tuna high in sodium?

Yes, canned tuna can be quite high in sodium content. Sodium is added during the canning process to help preserve and flavor the fish. Here are the sodium levels for different types of canned tuna:

Type of Canned Tuna Sodium per 3 oz Serving
Canned light tuna in water 200-350mg
Canned light tuna in oil 250-450mg
Canned white tuna in water 350-500mg
Canned white tuna in oil 450-650mg

The American Heart Association recommends limiting sodium intake to 1500mg per day. Canned tuna can account for 15-30% of this daily limit in just a single 3 ounce serving. Choosing tuna canned in water rather than oil reduces sodium intake.

Tips for choosing the healthiest canned tuna

When purchasing canned tuna, keep these tips in mind:

  • Choose light tuna over white tuna to reduce mercury exposure
  • Prioritize tuna canned in water over oil to reduce sodium
  • Look for low-sodium options under 140mg per 2 oz serving
  • Buy plain tuna and add your own fresh flavors to avoid added salt or oils
  • Limit tuna intake to 2-3 servings per week

Healthy ways to eat canned tuna

Tuna salad is a popular way to eat canned tuna, but high-mayonnaise versions can be heavy in calories, fat, and sodium. Try these healthy recipes and serving suggestions instead:

Tuna salad

  • Mix tuna with diced celery, carrots, and a spritz of lemon instead of mayo
  • Use non-fat plain Greek yogurt instead of mayo for creaminess
  • Flavor with mustard, vinegar, herbs, garlic, or spices instead of salt
  • Stuff into a tomato or avocado instead of bread

Tuna melts

  • Opt for melted mozzarella instead of cheddar cheese
  • Pile tuna on tomato slices and broil
  • Serve open-faced on whole grain toast

Tuna patties or cakes

  • Bind with mashed chickpeas or potatoes instead of breadcrumbs
  • Flavor with garlic, onions, herbs, lemon zest, etc.
  • Pan-fry in olive oil spray instead of deep frying

Salads and bowls

  • Add tuna to leafy green, grain, veggie, or fruit salads
  • Build a protein bowl with tuna, brown rice, roasted veggies
  • Toss with pasta, canned beans, and vinaigrette dressing
  • Serve over a baked potato or sweet potato

Sandwiches

  • Combine with sliced cucumbers and tomato on whole grain bread
  • Stuff into a pita with shredded lettuce and carrots
  • Add to a wrap with hummus and spinach

Conclusion

Canned tuna can be part of a healthy diet when chosen wisely and eaten in moderation. Prioritize low-sodium, light tuna canned in water. Avoid pre-made tuna salads with high fat mayonnaise-based dressings. Instead, liven up canned tuna with fresh vegetables, herbs, spices, citrus, and healthy fats like olive oil or avocado. Limit tuna to 2-3 servings per week and pair with whole grains, produce, beans, nuts and seeds to maximize nutrition.