Tuna is a saltwater fish related to mackerel. Tuna can be eaten fresh; either raw or cooked, and canned which is always pre-cooked. Canned tuna in the UK can be bought in brine, spring water, sunflower or olive oil. Fresh tuna is naturally higher in protein and also has a few more calories.
There are no carbohydrates in any form of tuna. The difference comes when you buy canned tuna in oil as, whilst protein levels are the same, the fat content jumps up to almost 7g per g and the calories increase to calories per g. Looking at the micronutrients, tuna is a good source of B vitamins — especially niacin which is good for the nervous system and skin. As well as this, tuna contains calcium, which supports healthy bones and muscle contractions , magnesium , which is required for energy, and vitamin D, which supports the immune system, bone strength and brain function.
Fresh tuna has double the amount of vitamin D compared to canned tuna, per g. The other main difference is that canned tuna is a lot higher in sodium than fresh tuna, with over per cent more salt per g.
Fresh tuna has around 70mg per g, canned tuna in brine contains mg and canned tuna in sunflower oil has over mg per g.
The recommended daily allowance of sodium for adults is 2. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same. Listen to the latest songs , only on JioSaavn.
Thus, tuna tends to be higher in mercury than other types of fish like salmon or tilapia 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 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 , 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 , People should limit their intake of canned tuna made from albacore to one 4-ounce gram serving per week.
This is because it is higher in mercury For this reason, caregivers should limit the canned tuna they feed infants and young children 20 , 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 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 , 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. Intake of albacore canned tuna should be no more than 4 ounces grams per week 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 It recommends two to three 4-ounce gram servings per week Western Pacific blue-eye tuna and Indian Ocean yellowfin tuna may be particularly vulnerable to overfishing Overfishing is a concern because it affects the ecosystems of oceans and can reduce the food supply for populations that depend on these fish as their primary source of protein 25 , The Marine Stewardship Council MSC is an international nonprofit organization that provides independent certification to seafood products harvested with sustainable fishing practices.
For a more sustainable option, look for canned tuna products with the MSC certification on the label. Canned tuna is often higher in salt than fresh tuna. If your healthcare provider has recommended reducing your salt intake, you may want to choose brands that are lower in salt.
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Tuna is a lean protein packed with essential minerals and is safe in recommended portions. But is it healthy? And how does it compare to fresh tuna? Canned tuna nutrition. Benefits of canned tuna.
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