Is Tuna Good For You
Use tuna in place of beef to make a tuna burger.
Health Benefits of Tuna
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
- Vitamin C 0%
- Iron 6%
- Vitamin B6 0%
- Magnesium 0%
- Calcium 0%
- Vitamin D 0%
- Cobalamin 0%
- Vitamin A 21%
Tuna is a species of saltwater fish that ranges in habitat from the Atlantic Ocean all the way to Indonesia. The most commonly known species of tuna in the United States are Skipjack, also known as “light” tuna, and Albacore, also known as “white” tuna. Albacore is the only kind of tuna that can legally be sold under the label “white meat tuna.”
Tuna fish is one of the most popular varieties of seafood in the world. In addition to its abundance and meaty flavor, tuna is also extremely nutritious.
Mercury and recommended intake of tuna
Mercury is a heavy metal that is often present in fish due to water contamination.
Research has shown that high exposure to mercury can cause serious health problems in humans, including impairments to the central nervous system ( 13 , 14 ).
In the U.S., healthcare spending accounts for 17.7% of the Gross Domestic Product (GDP), or the total value of goods and services produced by the entire nation for the entire year, according to the Centers for Medicare & Medicaid Services.
Because tuna eat other small fish that may already be contaminated with mercury, this metal may collect and concentrate in tuna. Thus, tuna tends to be higher in mercury than other types of fish like salmon or tilapia ( 15 ).
The amount of mercury present depends on the type of tuna.
In general, larger varieties of tuna, like bigeye and albacore, tend to be higher in mercury. On the other hand, smaller tuna fish, like light tuna and skipjack, are lower in mercury ( 15 ).
As canned tuna typically contains younger and smaller types of tuna, including light and skipjack, it is typically lower in mercury than frozen or fresh tuna filets ( 15 , 16 ).
Adults
Studies have shown that people who consume high mercury fish at least once a week have elevated mercury levels and are more likely to experience fatigue ( 17 , 18 ).
People should limit their intake of canned tuna made from albacore to one 4-ounce (113-gram) serving per week. This is because it is higher in mercury ( 19 ).
Instead, try eating low mercury fish like light and skipjack tuna.
Children
Importantly, research has shown mercury exposure is particularly toxic to a developing child’s nervous system. For this reason, caregivers should limit the canned tuna they feed infants and young children ( 20 , 21 ).
According to the Food and Drug Administration (FDA), children aged 2–10 can have up to 1 ounce (28 grams) of low mercury fish, including light and skipjack canned tuna, two to three times per week ( 22 ).
Health authorities have not traditionally recommended fish intake in infants during the first year of life.
However, some research suggests that earlier exposure is associated with a reduced risk of asthma and eczema ( 23 , 24 ).
However, there are currently no recommendations for canned tuna intake in infants. Therefore, it is best to ask your pediatrician how much canned tuna you can safely introduce to your baby and at what age.
Pregnant or breastfeeding women
The FDA recommends that women who are pregnant or breastfeeding avoid fish high in mercury.
Intake of albacore canned tuna should be no more than 4 ounces (113 grams) per week ( 22 ).
However, the FDA says it is safe for pregnant and breastfeeding women to eat low mercury fish, such as canned tuna made from light or skipjack tuna ( 22 ).
It recommends two to three 4-ounce (113-gram) servings per week ( 22 ).
Bottom Line
As you know now, by consuming tuna fish with an optimal portion, you can experience a lot of health benefits. If you’re looking for a healthier body and clearer brain, try adding some tuna in your diet today.
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