Tuna can be a healthy choice for a low-fat source of quality protein. Although there might be some concerns about mercury in tuna and other seafood, the FDA says that for most people, the benefits of high protein content combined with low fat should outweigh the possible negative effects of small amounts of mercury. Picking the right kind of tuna to eat can be key to avoiding the negative effects of mercury.
Healthiest Tuna
The healthiest tuna to eat is canned light tuna. The FDA says canned light tuna is generally low in mercury content, along with other commonly consumed seafood such as shrimp, salmon, pollock and catfish. Albacore tuna, also called white tuna, tends to contain more mercury than light tuna, so you should not consume more than 6 oz. of white tuna per week. If you are eating locally caught tuna, check for local advisories that might warn of periodic elevated levels of mercury in local tuna harvests.
High Protein With Low Fat
Tuna ranks as a high protein source along with poultry, legumes, beef and other fish. The Harvard School of Public Health says fish such as tuna and salmon contain almost as much protein as a porterhouse steak, but with only about a quarter of the total fat and saturated fat in the beef steak. About two portions of tuna or other fish weekly are a good amount to consume. Just avoid fish varieties that sometimes have higher amounts of mercury, such as shark, swordfish, tilefish or king mackerel.
Heart-Healthy Fatty Acids
Tuna contains heart-healthy omega-3 fatty acids, which might help prevent heart disease. The FDA says fish such as tuna delivers omega-3 fatty acids not contained in beef or even poultry choices. You should eat about 6 oz. of tuna, legumes or poultry for an adequate supply of protein. Alternating these protein sources should help guarantee you won't tire of one protein source as well as ensure too much mercury isn't consumed.
Less Processing for More Health
Choose tuna dishes with the fewest additives, garnishes and preservatives for the healthiest diet. MayoClinic.com says food additives, preservatives and coloring could be unhealthy and contribute to hyperactivity in children. Extra sauces, mayonnaise or sodium in prepared meals with tuna might also add unnecessary fat and salt to your diet. The healthiest tuna has no sauces or other condiments added to it.
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