5 Ways to Make Your Canned Tuna Healthier, According to Registered Dietitians

Canned tuna is a pantry staple for many reasons: it’s flavorful, shelf-stable, affordable, and convenient.

It’s also a nutritional powerhouse.

“Tuna is an excellent source of lean protein and is full of omega-3 fatty acids, which are known to promote brain health, help reduce inflammation, and reduce the risk of heart disease,” said Blair Cooley, RD, Health. “[Plus,] When you prioritize a high-protein diet, it will help you stay full longer.

But the specific can of tuna you choose, as well as how you prepare it, can make all the difference nutritionally. Here are five tips for making your tuna as healthy as possible, according to registered dietitians.

A common – and understandable – concern about canned tuna is its mercury content. Exposure to mercury can contribute to a range of health problems, including damage to the kidneys and nervous system.

But that doesn’t mean you have to give up canned tuna. Fish also naturally contains selenium, Cooley noted, and research has long suggested that selenium can counteract some of mercury’s toxicity.

To be safe, though, you can reduce your exposure to mercury by making wise choices about the tuna you buy, Cooley said. Skipjack tuna (also known as “light” tuna) tends to contain less mercury than albacore or yellowfin tuna, making it a safer choice.

If you prefer albacore, the Food and Drug Administration suggests eating it no more than once a week. (In contrast, bonito can be safely eaten three times a week.)

Pregnant people and children should take particular care to minimize their mercury intake, as fetuses, infants, and children are more susceptible to its risks.

Not every can of tuna is exactly the same, so take an extra second at the grocery store to compare labels.

According to Cooley, Buying tuna packed in water (not oil) allows you to add your own fats, sauces and toppings to control the total amount of fat you consume. If oil-packed tuna is your usual choice, try choosing one packed in olive oil, she suggested.

Finally, look for a can that is low in sodium and has a Marine Stewardship Council label, meaning it was captured with sustainability in mind, added Sharon Collison, RD, LDN, registered dietitian and clinical nutrition instructor at the University of Delaware.

You know those days when you realize there’s nothing in the fridge, but you still need to eat something? That’s where canned tuna shines, Collison said Health.

Tuna is healthy as is, so »[it] can be consumed directly from the can or sachet,” she said. This makes it a great lunch option for busy people (and since it’s stable, you can even store a few cans in your desk at work in case of an emergency, Collison added).

Tuna is also one of the few foods that naturally contains vitamin D, an essential nutrient for bone, brain and immune system health.

On its own, canned tuna also contains:

Eating tuna straight from the can is a healthy option. But to enhance your meal, pair tuna with good sources of fiber, additional protein and carbohydrates, Cooley recommended.

A large can of tuna contains about 40 grams of protein, but it is notably lacking in carbohydrates and fiber. So adding other foods to your tuna “helps make a balanced meal, one that will make you feel full and stretch your can of tuna further,” Cooley said.

As for what to pair with it? “An easy, well-balanced lunch can be as simple as a can or bag of tuna with whole grain crackers,” plus hummus with sliced ​​vegetables and a piece of fruit, Collison recommended.

Or try Cooley’s favorite recipe: Combine a can of tuna with plain Greek yogurt, coconut aminos (or low-sodium soy sauce), Sriracha, green onions, and sesame seeds, then wrap the mixture in rice paper with fresh cucumbers, carrots, cilantro, and ginger.

Tuna salad is a classic and, according to experts, it can be a healthy method of preparation.

This dish is great for creating hearty, protein-rich sandwiches or as a nutritious topping for crackers, Collison said.

The recipe for tuna salad is simple: Combine tuna with mayonnaise, diced celery, onion, relish or capers, Collison said. However, to maximize your protein intake while minimizing fat, replace all or half of your mayonnaise with fat-free Greek yogurt. she recommended.