Health Benefits of Tuna, Nutrition, Risks & Recipes

Tuna is a pantry staple that’s easy to concoct into well, just about anything, but is it actually healthy? Short answer: yes. “Tuna is on my list of nutritional powerhouses,” says Jen Scheinman, M.S., RDN, CDN. Why? It’s full of high-quality protein, omega-3 fatty acids, vitamins and minerals. “Plus, the canned version is super versatile, convenient and quick to prepare, making it an easy and tasty way to get a nutrient-dense meal,” says Scheinman. 

But, is it possible to have too much of a good thing? Unfortunately, yes. Certain types of tuna are high in mercury. This doesn’t mean you should avoid it entirely, but it’s worth being mindful of the type and amount of tuna you consume. Here’s what the science says eating tuna regularly does to your body.

Health Benefits of Eating Tuna 

You May Improve Your Heart Health

The American Heart Association recommends eating two servings of fish per week, especially fatty fish like albacore tuna. Fatty fish contain omega-3 fatty acids, which are linked with lower inflammation, blood pressure and triglycerides. In turn, they can lower your risk of heart disease and stroke. Plus, tuna is low in saturated fat, a type of fat that can raise your LDL (“bad”) cholesterol levels

Research shows that a higher intake of fish is linked with lower rates of coronary heart disease. A meta-analysis found that eating more fish lowered the risk of heart disease. The sweet spot? Eating 60 grams of fish per day (about 2 ounces) is the ideal amount for preventing the development of, or death from, coronary heart disease.

You May Have Healthier Eyes

Carrots aren’t the only good food for your eyes. The omega-3 fatty acids in tuna can help protect your eyes from deteriorating over time. Research has linked diets low in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), with breakdown of the retina. This can lead to issues like age-related macular degeneration, a common cause of vision loss for aging adults. While there’s no specific daily recommended intake for DHA, the Dietary Guidelines for Americans recommend eating at least 8 ounces of fish per week.

You May Have Less Inflammation

To keep inflammation at bay, it’s important to have a healthy balance of both omega-6 and omega-3 fatty acids. Studies show that most Americans eat too many omega-6 fatty acids and not enough omega-3s. Eating more omega-3-rich foods like tuna can help you strike a healthy balance between these two types of fat to prevent or manage chronic inflammation.

Plus, tuna is a good source of vitamin D, another important nutrient for regulating inflammation. Vitamin D helps your immune system produce more anti-inflammatory and fewer pro-inflammatory substances.

You May Feel More Satisfied

The protein in tuna can keep you feeling full longer. It helps your blood sugars rise slowly and steadily, which promotes steady energy and satiety levels. Rather than getting hungry an hour after you eat, you’re likely to feel satisfied for longer when you eat protein-rich foods like tuna. 

That said, tuna is pretty low in calories. To make sure your meal or snack is sufficient, add carbs, fiber and healthy fats. One example is mixing tuna with avocado. “The avocado adds fiber and more healthy fats, not to mention it tastes great,” says Scheinman. Eat it with whole-grain crackers for a well-rounded, filling snack.

You May Prevent a Vitamin D Deficiency

“Over 40% of the U.S population has insufficient vitamin D levels, and tuna is one of the few food sources that provides this key fat-soluble vitamin,” says Kelsy Kunik, RDN. You’ll get 68 IUs, or 11% of the Daily Value, of vitamin D in a 3-ounce serving of canned white tuna. There aren’t many foods rich in vitamin D, so this is a big benefit.

Vitamin D is important for bone health, inflammation management, blood sugar metabolism and more. So it goes without saying that maintaining healthy levels of vitamin D is essential for overall health.

Your Mood May Improve

“Tuna is a powerful food for supporting mental health, thanks to its high levels of omega-3s (EPA and DHA), as well as vitamin D, which help reduce brain inflammation, regulate emotion and improve the transmission of mood-related hormones like serotonin,” says Kunik. 

Studies show that incorporating omega-3 and vitamin D supplements into treatment for depression improves outcomes. Studies also show that low vitamin D levels are linked with higher rates of anxiety and depression. So, maintaining an adequate intake of vitamin D and omega-3s in your diet is worthwhile for supporting mental well-being.

Tuna Nutrition Information

Tuna is best known as a source of protein, but its nutritional value doesn’t end there. Tuna is rich in omega-3 fatty acids, vitamin D and other important nutrients that can impact inflammation, energy production and mood.

A 3-ounce serving of white tuna canned in water contains the following nutrients:

• Calories: 109
• Carbohydrates: 0 
• Dietary fiber: 0 
• Total sugar: 0 
• Added sugar: 0
• Protein: 20 g  
• Total fat: 3 g 
• Saturated fat: 1 g  
• Cholesterol: 36 mg 
• Sodium: 320 mg
• Selenium: 56 mg
• Vitamin D: 68 IU
• Vitamin B12: 1 mcg
• Iron: 0.8 mg

Is Tuna Safe for Everyone to Eat?

Tuna is generally a healthy and safe food, but it does contain mercury. “People who are pregnant, breastfeeding or trying to conceive should be careful with tuna due to its mercury content,” says Scheinman. Too much mercury can harm brain and nervous system development in infants and children. Note that canned light tuna (including skipjack) is lower in mercury than albacore/white or yellowfin tuna. It’s best to avoid bigeye tuna entirely if you’re pregnant or breastfeeding.

“The general recommendation is two to three servings [of fish] a week (about 3 to 5 ounces per serving),” says Anna Smith, M.S., RDN, LDN. If you’re having albacore/white tuna or yellowfin tuna and you’re pregnant or breastfeeding, don’t exceed one serving per week, since these kinds are higher in mercury than canned light tuna.

Canned tuna can also be high in sodium, which can contribute to high blood pressure. “There are plenty of low- or no-sodium options out there, but if you’re not checking labels, you could accidentally end up with more salt than you want,” says Smith.

3 Ways to Enjoy Tuna

• Flake it into green salads. Tuna is an easy way to convert a simple salad into a high-protein meal. “Adding a high-quality, meaty canned tuna to a leafy green salad not only tastes incredible, but the healthy fats in tuna can help your body better absorb the fat-soluble vitamins and antioxidants like beta carotene in the veggies,” says Kunik. 
• Make tuna salad. Tuna salad is a classic lunchtime staple for a reason. This tasty, refreshing dish is easy to whip up and super satisfying. To level up your tuna salad game, check out The Best Tuna Salad Recipe for Sandwiches. You can also dip crackers, pretzels or veggies in tuna salad for a snack.
• Make tuna nachos. Salads aren’t the only way to eat tuna. Kunik says sheet-pan tuna nachos are one of her favorite ways to enjoy tuna. “Just pile flaked canned tuna onto a pan of tortilla chips [and top] with diced peppers, onions and cheese before quickly broiling,” says Kunik.

Our Expert Take 

Tuna is a healthy fish worth incorporating into your diet. It’s a good source of nutrients that many Americans often fall short on, like vitamin D and omega-3 fatty acids. It can support heart health, mood, inflammation management and eye health. Plus, the high-quality protein in tuna can help keep you fuller longer. Just be careful about eating more than a couple of servings per week, particularly if you’re pregnant or breastfeeding, since it contains mercury.