Tuna is one of the most popular fish in the world, and for good reason.

It is incredibly nutritious and provides a wide range of health benefits.

In this blog, we will explore the nutrition facts of tuna and how it can help improve your health.

From its impressive protein content to its heart–healthy omega–3 fatty acids, you’ll discover why tuna should be part of your regular diet.

We’ll also look at the various forms of tuna and how to get the most out of this delicious fish.

So if you’re looking to boost your health, stay tuned to learn more about tuna nutrition facts!

Tuna nutrition facts:

Among the best sources of protein, fish has always been on top of that list!

Specifically, tuna is very rich in protein and contains the 9 amino acids that our bodies need.

The protein in this fish plays a huge role in the formation of hormones, cells, digestive enzymes as well as our skins and bones.

Tuna calories:

The following information counts for ½ cup of raw tuna (4 ounces, 114g): (1)

• Calories: 139
• Protein: 29 g
• Fat: 0.8 g
• Cholesterol: 39mg
• Sodium: 45 mg
• B3 vitamin: 150%
• B12 vitamin: 111%
• A vitamin: 3%
• D vitamin: 25%
• Iron: 11%
• Selenium: 220%
• Phosphorus: 44%
• Magnesium: 9%

Tuna can calories:

Tuna can come in two categories: white and light!

White tuna cans are made of longtail tuna (also called Albacore) and it has a firm texture with a pinkish white color.

White can tuna can be pieces of Albacore packed in vegetable oil or water and it’s delicious for tuna salads or sandwiches. (2)

Light tuna cans are made of yellowfin or skipjack tuna fish and have a milder flavor than white tuna with a light tan, sometimes a pinkish tan. (3)

Like white tuna cans, the light ones are usually pieces of the fish mixed with water or oil and it’s the type you need to make appetizers or any dish that needs tuna flavor.

Whether the tuna can is light or white, it usually weighs 6.5 ounces (167g) and contains: (4)

•  Calories: 150 Calories
• Total Fat: 1.57g
• Protein: 31.7g
• Cholesterol: 55.2mg
• Sodium: 366mg
• Potassium: 10% of the daily need

Generally speaking, tuna cans are considered a low-calorie food with less than 100 calories per 4 ounces and that’s half the calories of chicken breast for the same amount and 60% fewer calories than pork.

They also have iron, magnesium, and around 6g of fats that are mainly omega-3.

Tuna steak nutritional value:

There is a famous misconception about tuna steaks as most people claim: “tuna steaks make you fat”…

That is a wrong assumption!

In fact, tuna steaks have almost half the calories compared to other types of steaks such as beef and pork. (5)

According to some experts, Tuna steaks are high in protein and a large portion of their calories are burnt while digesting that same protein!

In other words, your body will have to burn more calories digesting tuna steaks than digesting bread. (6)

Almost the same as tuna cans, the steak usually contains a maximum of 140 Calories per 4 ounces and that is less than a banana, a handful of pistachios, or avocados.

4 ounces (114g) of tuna steak contains: (7)

• Calories: 114
• Fat:  0.39g
• Cholesterol: 39 mg
• Sodium: 52.2mg
• Protein: 28.1 g
• Potassium: 17% of the daily need

Tuna steaks are largely recommended by dietitians, especially for weight-lifters.

That’s because these steaks are full of protein, amino acids, and mostly facilitate the process of drying.

The omega-3 contained in tuna steaks provides a lot of energy without causing any water retention (the built-up of excessive fluids in the body that lead to joints swelling).

Nutritionists and health specialists recommend eating fish at least once or twice a week. (8)

By including tuna in your diet, you will feel fuller quickly and that feeling stays for a long time.

As mentioned above, with that low-calorie value tuna is considered one of the leanest of the fatty fishes.

Indeed, specialists recommend eating fish twice a week, so it is in your best interest to keep tuna steak as part of your daily diet.

Just 4 ounces of tuna steaks will provide your body with half of the daily amount of protein it needs with just 140 calories.

Tuna nutrition facts: health benefits

Health benefits:

Tuna is a great source of animal digestible protein which unlike plant-based protein contains all the essential amino acids.

Because of that, people recovering from surgery, and athletes consume tuna as part of a healthy diet.

Excellent source of Omega-3:

Tuna is an excellent source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two omega-3 acids that promote the proper functioning of the immune system, hormonal and circulatory systems.

Several clinical studies have shown that consuming omega-3 (mostly from fatty fish) improves cardiovascular health.

These fatty acids are proven to act on different levels in the body, notably by lowering the blood pressure and the formation of blood clots, thereby reducing the risk of atherosclerosis (buildup of fats on the artery walls).

Regular consumption of omega-3 fatty acids may also reduce cardiac arrhythmia (irregular heartbeats).

Other studies have shown that omega-3 fatty acids have a role in the prevention of depression and regulation of mood.

Omega-3 found in tuna has anti-inflammation effects, which are useful in the treatment of psoriasis, asthma, and rheumatism. (9)

Excellent source of protein:

In general, fish is an excellent source of complete protein since it contains the nine essential amino acids (those that are not produced by our body and must come from our diet). (10)

Our bodies need protein to form several hormones and digestive enzymes, to repair and maintain tissues such as muscles, skin, and bones.

Several animal studies suggest that eating cod protein (a high protein that is low in calories), in this case, tuna protein, increases the absorption of glucose and even improves insulin sensitivity.

Those studies are now conducted to prove the results for human beings as well.

Contains vitamin B:

Bluefin tuna is particularly very rich in vitamin B12 to cover the needs of both women and men (as they differ). (11)

Found mostly in canned tuna, Vitamin B2 (riboflavin) and vitamin B1 play a key role in the energy metabolism of the cells.

These two also contribute to hormone production, tissue growth, and red blood cell formation.

Tuna is also very rich in B5 (also called pantothenic acid) which is a part of a coenzyme that helps convert the food we eat to energy.

In addition to that, B5 is involved in the synthesis of hemoglobin, steroid hormones, and neurotransmitters.

Tuna is also an excellent source of Vitamin B6 (also named pyridoxine).

This vitamin has the same functions as B2 and B1 but it also allows the blood cells to carry more oxygen.

It also is necessary to transform glycogen into glucose and contributes to the healthy function of the immunity system.

Okay, tuna has 5 out of the 8 known B vitamins?

Well, in fact, tuna has 6 B vitamins, not 5, it is also rich in vitamin B3 (also known as niacin) which is necessary for DNA formation and produces energy from fats, protein, and alcohol.

Contains vitamin A:

Vitamin A (also called retinol) found in tuna, is one of the most versatile vitamins as it contributes to many body functions.

Aside from its contribution to the growth of bones and teeth, skin health, and protection against infections, vitamin A promotes good vision, especially when it’s dark! (12)

Rich in vitamin D:

Mostly responsible for making phosphorus available in the bloodstream, vitamin D has many other functions in the body.

It is involved in the growth of bone structure and mostly in the maturation of cells especially those of the immunity system. (13)

A good source of phosphorus:

White and light tuna, whether consumed in their fish form or canned, are excellent sources of phosphorus.

As the second most existent mineral after calcium, phosphorus plays an essential role in the formation and maintenance of healthy teeth and bones. (14)

Phosphorus also participates in skin regeneration and blood PH stability. It is also one of the components of cell membranes.

Filled with magnesium:

Magnesium found in tuna contributes to many body functions including protein building, bone development, muscle contraction, teeth health, and the transmission of nerve impulses. (15)

Tuna contains Selenium:

Tuna is rich in Selenium, a mineral proven to help prevent free radicals in the body. (16)

It also contributes to the conversion of thyroid hormones (hormones that have a key role in metabolism growth and body development) into their active form.

A good source of Iron:

Every cell in our bodies contains Iron that shows how important it is to have the daily value necessary for Iron. (17)

Tuna is rich in this nutrient as a can of tuna (or 4 ounces of tuna steaks) contains 10% of the daily value needed in Iron.

This mineral is very important for the formation of new cells, neurotransmitters, and hormones.

It should be mentioned that Iron found in animals (including tuna) is absorbed easily by the body compared to plant-based Iron.

Other health benefits:

Regular consumption of tuna will benefit your body in many ways: (18)

• Reduces bad cholesterol in the blood.
• Stabilizes blood sugar levels.
• Increases metabolic processes in the body.
• Reduces joint pain related to arthritis and osteoarthritis.
• Helps eliminate free radicals and toxins.
• Boosts brain activity and cognitive potentials.
• Slows tissue aging and the risk of tumor growth.
• Enhances the effectiveness of the immune system.
• Improves memory and reduces the risk of Alzheimer’s.
• Smoothens digestion and fight bacterial effects in the gastrointestinal tract.
• Positively affect the central nervous system.
• Offers a better tolerance facing stress or depression and improves sleep.
• Strengthens bones density.
• Stabilizes blood pressure in case of hypertension.
• Improves the quality of sperm for men.
• Rejuvenates the skin.
• Accelerates the healthy growth of nails & hair.
• Helps in case of infertility.
• Improves the sexual hormones production.

Tuna nutrition facts: the precautions you need to know

The very first and main precaution to pay attention to is allergy.

Those who have a seafood allergy are more likely allergic to tuna as well.

Excessive consumption of fried tuna fillets may cause weight gain.

Children under the age of 3, pregnant women, and the elderly should not consume tuna more than once per month.

In case of bad storage of tuna (refroze after thawing), histamine accumulates in the fish fillet and may cause major side effects to the consumer.

Because of that, it is best to buy your tuna fillets from trusted providers that have a good track record in the market.

Tuna is also not good for people who have been diagnosed with kidney failure.

In the end, people with cardiovascular diseases should not consume salted canned tuna to prevent a rise in their blood pressure. (19)

Tuna and contamination:

All the species living in the water are  more likely to catch mercury contamination!

Most of the time, this is because of the pollution we caused in their habitats.

Mercury is a type of mineral that our bodies cannot process either eliminate once consumed.

Therefore, it accumulates in our tissues, and at high doses, it can cause serious intoxication.

In fact, it can cause “Minamata disease” which is a poisoning named after a Japanese region after many people got neurological diseases. (20)

It was the result of eating too many fish that are contaminated with toxins caused by chemicals dumps in the sea.

Large Ocean predators like tuna are the most likely species of fish to have the highest contamination with mercury.

This is because tuna feed exclusively on smaller fish that contain small quantities of mercury that accumulate in the tuna muscle cells.

Thus, humans are the most species at risk of mercury poisoning in this food chain.

Health Canada, a federal health institution in Canada advises of consuming specifically Bluefin tuna once a week is totally healthy and shouldn’t cause any risks. (21)

As for canned tunas, there is a minimum risk as canned tuna types are smaller than the Bluefin and even a daily consumption is safe. (22)

To sum up, tuna does indeed contain traces of mercury and it varies from one type to the other.

However, consumption once a week would be totally safe as the doses of mercury are imperceptible.

In fact, consuming tuna once a week would give your body a boost in protein, minerals, and vitamins as well as omega 3 fatty acids.

Buying tuna:

You can eat fresh tuna all year round since commercial fishing is available from January to December.

If you are buying fresh tuna fillets, make sure it doesn’t have a strong unpleasant odor of ammonia but a slight odor of seaweed instead.

Tuna fillet must hold together well, feel moist and firm with bright red color, and have no signs of drying out.

The best quality cut is “ventresca”, it’s a streaky cut from a Bluefin tuna and is very famous throughout the world.

In case you are buying tuna in a can, try to look for the ones that are more natural with minimum salt content.

Consuming tuna:

Some dishes like Sushi and Sashimi are served with raw tuna and need no cooking.

However, the tuna must be very fresh to consume it raw otherwise it could cause poisoning.

As for a cooking tip, don’t overcook your tuna since it dries out fast, and just serve it as soon as it becomes opaque.

Here is a list of tuna cooking ideas you can try or be inspired by:

Tuna fillets:

• Raw tuna in sushi and sashimi with grated white radish and soy sauce or in ceviche with lime juice.
• Marinate the tuna fillet in grapefruit juice then cook them like beef.
• Season the tuna fillet with herbs and then grill them lightly to avoid them drying out.
• Bake tuna with tomatoes and green olives.
• Cut your tuna fillet into cubes then grill them alongside chopped onion, cherry tomatoes, and mushrooms.
• Cook them in pasta or rice sauce or stew just like beef or chicken.
• Pan-fry tuna steaks with sorrel and cooking cream.
• Smoked tuna are also very delicious.

Canned tuna:

• Quiches or terrines.
• Sandwiches with fried eggs, chili sauce, and cheese.
• Fish soup or topping pasta or rice dishes.
• Italian salad with cannellini beans, onion, parsley, and lemon
• Boiled rice, mixed with canned tuna, chopped onion & tomatoes, olives, and boiled eggs.
• In a ratatouille with peppers, tomatoes, eggplant, and seasoned with basil.

Storing tuna:

Storing fresh raw tuna:

You can keep fresh raw tuna fillets in a sealed container in the refrigerator for up to 3 days.

If you want to extend the tuna lifespan, you can freeze it for up to 6 months in an air-tight container.

Tip: before storing, you should make sure to dry the fish fillet in a piece of cloth before placing it in a sealed bag/container.

Storing cooked tuna:

In case you want to store cooked tuna fillet, you can only keep it for a maximum of 48 hours in the fridge as they spoil fast after 2 days.

Also, cooked tuna does not like to be reheated which is why most specialists don’t recommend storing cooked tuna.

Storing canned tuna:

As for canned tuna, they can be kept for several months in the refrigerator as long as they are closed.

Once you open a tuna can, you should consume it in less than 2 days just like cooked tuna.

 

 

References:

(1): FoodData Central (usda.gov)
(2): Q&A: What’s the difference between the various types of canned tuna? – Bumble Bee Seafood
(3): What is the difference between “light” tuna and “white” tuna? | StarKist
(4): FoodData Central (usda.gov)
(5): FoodData Central (usda.gov)
(6): Is Tuna Good for You to Lose Weight? | Livestrong.com
(7): FoodData Central (usda.gov)
(8): Here’s how often you should be eating fish every week – National | Globalnews.ca
(9): Omega-3 Fatty Acids: Foods & Benefits (clevelandclinic.org)
(10): What Does Tuna Do for Your Body? (sfgate.com)
(11): Top 10 Foods Highest in Vitamin B12 (Cobalamin) (myfooddata.com)
(12): 6 Health Benefits of Vitamin A, Backed by Science (healthline.com)
(13): Tuna Health Benefits, Nutrients per Serving, Preparation Information, and More (webmd.com)
(14): Phosphorus in diet: MedlinePlus Medical Encyclopedia
(15): Magnesium-Heavy Foods You Should Be Eating Right Now – ActiveBeat
(16): Discovery of the strong antioxidant selenoneine in tuna and selenium redox metabolism (nih.gov)
(17): Review on iron and its importance for human health (nih.gov)
(18): 8 Incredible Benefits Of Tuna: Heart Health, Weight Loss And More – NDTV Food
(19): How often should i eat tuna
(20): Minamata disease: methylmercury poisoning in Japan caused by environmental pollution – PubMed (nih.gov)
(21): Mercury in Fish – Questions and Answers – Canada.ca
(22): All the Types of Canned Tuna and Their Labels, Explained (spoonuniversity.com)