Tuna – Heart Healthy of Not?
The nutritional quality of tuna depends on a variety of factors, such as the type of tuna you buy, the differences in the fishery where it was produced/captured, the diet of the fish, and even water temperatures.
Types of Tuna
There are dozens of different tuna fish species, but tuna companies group tuna into three categories:
1. White or albacore
Mild flavor, slightly more expensive that light tunas, and contains higher levels of omega 3 fatty acids compared to light tuna. On the negative side, white tuna is at risk for higher levels of mercury. This is why it’s recommend women who are pregnant or nursing and young children should limit their intake of white tuna. White tuna is the only form of tuna that is able to use “white meat” on its label.
2. Light
Mostly yellowfin tuna and contains a lower level of omega 3 fatty acids compared to white tuna and lower mercury levels.
3. Bluefin
White and light tuna are most often sold canned, while bluefin tuna is typically sold as a steak. Bluefin tuna is higher in fat that white and light tuna varieties. Bluefin tuna is also at risk for the highest concentrations of mercury.
Tuna Packaging
How the tuna is processed and canned impacts the nutritional value of the meat. If you select tuna canned in oil it will be higher in calories and fat versus tuna canned in water. Also, when you drain the oil from a can of oil-packed tuna you are also draining away some of the omega 3 fatty acids. This fatty acid loss does not occur with water-packed tuna.
Click here to read more about the health benefits of tuna.
All the best,
Lisa Nelson RD
https://lisanelsonrd.com
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