If you want to cut back on canned tuna, try salmon, a low-mercury fish on the FDA's "best choices" list. And here's a delicious recipe for a salmon fish taco bowl. For more healthy eating news, make sure to sign up for our newsletter!
Know your fish so you don't get chicken-of-the-sea sick. By Eat This, Not That! Read more. Read This Next. More in Healthy Eating. Certain populations are especially susceptible to mercury and should limit or completely abstain from tuna.
These include infants, young children and women who are pregnant , breastfeeding or planning to become pregnant. However, the study noted that low-mercury fish was associated with better brain scores Health authorities currently advise that children, pregnant women and breastfeeding mothers should limit intake of tuna and other high-mercury fish, instead aiming for 2—3 servings of low-mercury fish per week 4 , Infants, children and women who are pregnant, breastfeeding or trying to conceive should limit or avoid tuna.
However, they may benefit from eating low-mercury fish. Mercury exposure is linked to health issues including poor brain function, anxiety, depression, heart disease and impaired infant development. Therefore, it should be eaten in moderation — not every day. You can eat skipjack and light canned tuna alongside other low-mercury fish a few times each week, but should limit or avoid albacore, yellowfin and bigeye tuna.
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If you are concerned about mercury poisoning contact your local poison control center or talk to your physician. The amount of tuna that is healthy to eat varies with many factors including your age, weight, and type of tuna you are eating. Due to bioaccumulation, larger tuna contain higher concentrations of mercury. Bluefin, yellowfin, and bigeye tuna are all large, long-lived fish. This means they contain higher levels of mercury.
Large bigeye tuna contain up to 60 micrograms of mercury per 3-ounce serving. This exceeds the EPA's recommended weekly exposure to mercury for a typical adult. Alternatively, smaller skipjack tuna generally contain closer to 12 micrograms of mercury in the same 3-ounce serving. Yellowfin and albacore tuna land somewhere in between, containing around 30 micrograms of mercury per 3 ounces. Given these mercury concentrations, people may safely consume three to four servings of low-mercury tuna per week.
Higher mercury tuna should be restricted to one serving per week. Infants, children, and fetuses are far more sensitive to the effects of mercury. As a result, pregnant women and children should further limit their exposure.
Mercury can cause developmental problems in children and developing fetuses. These groups can likely eat up to 4 ounces of albacore tuna a week. However, these sensitive groups should avoid tuna and other large fish altogether to be safe. Even though the canned tuna packed in oil does have some benefits like having more protein and flavor than when packed in water, oil-packed tuna has more calories, fat, and could lead to weight gain.
Let's look at the numbers : oil-packed tuna contains 56 calories per ounce and 2 grams of fat, while water-packed tuna contains less than half the calories at 24 per ounce and less than 1 gram of fat. Though it's not a make or break, everything else being equal, you should go for the water-packed tuna if you're looking to take in fewer calories and fat.
One ingredient found in all canned tuna is sodium, which, in large quantities can lead to bloat. According to the Linus Pauling Institute , a can of tuna—no matter if it's oil-packed or water-packed—contains about a quarter of your daily sodium intake on average. Even though sodium is essential for regulating body fluids, going overboard could lead to bloating.
So, it's important to be conscious of the amount of canned tuna you're eating each day in order to stay within your sodium limits. Let's preface this by saying that canned tuna has significantly less mercury than fresh tuna , which means you can eat it more regularly. As a neurotoxin, mercury is something that should be avoided when possible.
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