Canned light tuna has less mercury than other types of tuna, yet provides the same vital nutrients.
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canned foods they’re incredibly convenient: they’re shelf-stable, inexpensive, and (often) ready-to-eat (read: they make mealtime a breeze). And contrary to popular belief, many types of canned foods, like beans and vegetables, are highly nutritious.
But of all the good-for-you canned foods available, there’s one you should always have on hand: We’re talking canned light tunapeople.
When you have canned tuna in your pantry, you always have a quick, high-protein meal at your fingertips, says Leslie Langevin, RDauthor of The Anti-Inflammatory Cookbook and co-owner of Whole Health Nutrition.
probably because of that canned tuna is the third most popular seafood in the US, according to the National Fisheries Institute.
Read on to learn why eating canned light tuna, rather than other types of tuna, is a great way to get all the nutrients of fresh fish (at a fraction of the price).
Canned light tuna vs. albacore tuna
“Light tuna refers to the species of tuna used, which is usually yellowfin and/or skipjack tuna,” he says. Susie Polgreen, RD, CD with Integral Healthy Nutrition. “The meat is darker in color and has a softer texture compared to white albacore tuna,” says Polgreen.
Bonus: Smaller species like yellowfin and skipjack (light tuna) serve up less mercury than larger white albacore tuna (more on that later), says Langevin.
The benefits of canned light tuna
1. It is high in Omega-3
“One of the best health benefits of tuna is that it contains Omega-3 fatty acidswhich are a type of fat that the body can’t make on its own,” says Polgreen. That means you have to get these good-for-you fats from your diet. And eating chunky light tuna is a great way to do it.
“Omega-3s help reduce inflammation and are strongly linked to cardiovascular and brain health,” says Polgreen.
As anti-inflammatory fats, they’re also essential for eye and skin health, adds Langevin.
Advice
“You want to choose tuna canned in water, not oil, as some of the omega-3s can be lost when draining a can full of oil,” says Polgreen.
2. It is a good source of vitamin D
“Canned tuna is one of the few foods that naturally contain vitamin Dwhich is one of the most important (yet challenging) vitamins to get enough of,” says Polgreen.
It’s true: Most of us are lacking in this vital vitamin, with about 42 percent of Americans having a vitamin D shortage, according to Cleveland Clinic Mercy Hospital.
But supplying your body with vitamin D is critical, as it plays a critical role in bone and heart health, immunity, and mood regulation, says Polgreen.
A serving of canned light tuna provides 2 micrograms of vitamin D, according to the USDA. That’s 10 percent of your recommended daily value (DV).
While canned tuna is low in calories (142 calories per can), this fantastic fish is quite filling (read: curbs hunger pangs and keeps cravings in check).
Canned tuna’s satiety factor is related to its rich protein and fat content, says Langevin. That’s because both macronutrients are digested slowly, which results in you feeling full longer.
A single serving of canned light tuna offers an impressive 32 grams of protein and 1.6 grams of fat (although that may seem like a small amount, it’s plentiful in omega-3 fatty acids), says Langevin.
At 116.5 micrograms per can (that’s 212 percent of the DV), chunk light tuna is a significant source of selenium, according to the USDA.
Here’s why it’s good news for your health: As an essential element of many enzymes and proteins, selenium plays a role in DNA production, reproduction, and metabolism of thyroid hormones, and helps protect against cell damage and infections, according to Harvard T. H. Chan School of Public Health.
5. It has less mercury than other types of tuna
“Mercury is typically the biggest health concern associated with tuna consumption, as high mercury exposures have been linked to significant central nervous system impairments,” says Polgreen.
“While all tuna has some mercury, light tuna tends to have less mercury than albacore and is therefore considered a safer choice,” he says.
For reference, the average mercury content of light tuna is 0.12 parts per million of mercury versus 0.32 parts per million of mercury in albacore, Langevin says.
This is because smaller fish, such as skipjack or yellowfin tuna (typically the type of tuna packed in light tuna cans), accumulate less mercury in their lifetimes compared to larger albacore tuna (the type found in canned albacore tuna), says Langevin.
Still, both Langevin and Polgreen recommend keeping your intake to around one can per week to limit mercury levels in your diet.
Look for labels that say “light tuna” (including yellowfin or skipjack), and stick with varieties that are packed in water (rather than oil) for a leaner option, Langevin says.
“Another thing you can do is choose brands that test for mercury, such as safe catch ($21 for a pack of 6) or wild planet ($16 for a 4-pack),” agree Polgreen and Langevin.
How to eat light tuna
Here are some ways Langevin and Polgreen like it use canned tuna for a nutritious lunch, dinner or snack:
- Make fishcakes by mixing tuna with breadcrumbs, an egg, chopped onion, celery and bell peppers and sauté patties in olive oil.
- Toss tuna with 1/2 avocado, a little lemon juice, chopped onion and celery and serve over vegetables.
- Toss tuna with olive oil or avocado oil and herbs and place inside pitted avocados and bell peppers.
- Use tuna as a dressing to add more protein to a chickpea paste.
