Canned tuna is a widely consumed and accessible food product. Its convenience, affordability, and versatility make it a popular pantry staple. It is recognized for its protein content. Understanding the protein levels and other nutrients in different types of canned tuna helps consumers make informed dietary choices.
Protein Levels in Different Canned Tuna Varieties
The amount of protein in canned tuna varies depending on the type and how it is packed. For a standard 3-ounce (85-gram) drained serving, light tuna, which often includes skipjack or yellowfin species, typically provides around 19 to 23 grams of protein.
Albacore tuna, often labeled as “white tuna,” generally offers a comparable, or sometimes slightly higher, protein amount. A 3-ounce drained serving of albacore tuna packed in water can contain around 16 to 24 grams of protein. The packing medium, whether water or oil, influences the overall calorie and fat content but does not significantly alter the protein amount in a drained serving. Tuna packed in oil may be slightly higher in protein per 100 grams.
Beyond Protein Other Nutritional Contributions
Beyond its protein content, canned tuna offers other valuable nutrients that contribute to overall health. It is a source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are recognized for their role in supporting heart health, brain function, and eye health. Albacore tuna tends to have more omega-3 fats than light tuna varieties like skipjack.
Canned tuna also provides vitamin D, which is important for bone health and immune system function. A 3-ounce serving can contribute a notable percentage of the recommended daily intake for this vitamin. Additionally, tuna contains vitamin B12, which is essential for DNA production and red blood cell formation, and selenium, a mineral that acts as an antioxidant. Other minerals such as iron, potassium, and phosphorus are also present.
Making Canned Tuna Part of Your Diet
Incorporating canned tuna into a balanced diet is a straightforward way to increase protein and other nutrient intake. It is utilized in various dishes beyond traditional sandwiches, such as salads, pasta dishes, or tuna patties.
When considering consumption frequency, be mindful of mercury levels, which vary by tuna type. Albacore tuna generally contains higher mercury levels than light tuna, which primarily consists of skipjack. Regulatory bodies suggest adults can safely consume canned light tuna two to three times per week. For albacore tuna, a more limited intake of about one serving per week is often recommended for certain populations, such as pregnant or breastfeeding individuals, and children. Choosing tuna packed in water rather than oil can help reduce calorie and fat intake if that is a dietary goal.