Which Is Better for Omega-3s and Protein?
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Tuna is a lean source of protein that supports heart health and weight management. Fresh and canned tuna can be nutritious, although their omega-3 and protein content may differ.
Canned and fresh tuna provides omega-3 fatty acids. Bluefin tuna and albacore contain the highest levels of omega-3. Leaner varieties, like canned yellowfin and light tuna, provide smaller quantities.
Here is the amount of omega-3 (EPA + DHA) in a 3.5 ounce (100 grams) serving:
- Fresh bluefin tuna (cooked): 1,503 milligrams (mg)
- Canned albacore tuna (in water): 862 mg
- Fresh skipjack tuna (cooked): 328 mg
- Canned light tuna (in water): 222mg
- Fresh yellowfin tuna (cooked): 120mg
Omega-3 fatty acids are healthy fats that support heart health. Although individual needs vary, most guidelines recommend consuming 1.1 to 1.6 grams per day or eating two servings of oily fish (such as bluefin tuna) per week. Some research suggests that a higher intake, up to 3 grams per day, may help lower blood pressure.
All types of tuna are good sources of protein, which contributes to muscle health and fullness. Fresh tuna generally provides more protein per serving. Here’s how they compare:
- Fresh tuna: 28 to 30 grams per 3.5 ounce serving
- Canned tuna: 19 to 24 grams
Even with slightly less protein, canned tuna still offers high-quality protein and is a convenient, economical option for meeting daily protein needs.
Here is the basic nutrition breakdown for 3.5-ounce (100-gram) servings of canned versus fresh tuna:
| Nutrient | Fresh tuna (yellowfin, cooked) | Fresh tuna (skipjack tuna, cooked) | Fresh tuna (red tuna, cooked) | Albacore tuna (canned in water) | Light tuna (canned in water) |
|---|---|---|---|---|---|
| Calories | 130 | 132 | 184 | 128 | 85 |
| Protein | 29.2 grams (g) | 28.2g | 29.9g | 23.6g | 19g |
| Carbohydrates | 0g | 0g | 0g | 0g | 0g |
| Fat | 0.59g | 1.29g | 6.28g | 2.97g | 0.94g |
| Saturated fat | 0.20g | 0.42g | 1.61g | 0.79g | 0.22g |
| Phosphorus | 333 milligrams (mg), or 27% of the DV | 285 mg, or 23% of the DV | 326 mg, or 26% of the DV | 217 mg, or 17% of the DV | 137 mg, or 11% of the DV |
| Selenium | 108 micrograms (mcg), or 196% of the DV | 46.8 mcg, or 85% of the DV | 46.8 mcg, or 85% of the DV | 65.7 mcg, or 119% of the DV | 67.8 mcg, or 123% of the DV |
| Niacin (vitamin B3) | 22.1 mg, or 128% of the DV | 18.8 mg, or 118% of the DV | 10.5 mg, or 66% of the DV | 5.8 mg, or 36% of the DV | 9.92 mg or 62% of DV |
| Vitamin B6 | 1.04 mg, or 61% of the DV | 0.98 mg, or 58% of the DV | 0.52 mg, or 31% of the DV | 0.21 mg, or 12% of the DV | 0.32 mg 19% of DV |
| Vitamin B12 | 2.35 mcg, or 98% of the DV | 2.19 mcg, or 91% of the DV | 10.9 mcg, or 454% of the DV | 1.17 mcg, or 49% of the DV | 2.57 mcg, or 107% of the DV |
Fresh and canned tuna are good sources of selenium, which helps protect cells and support thyroid health. They also provide B vitamins, including niacin, vitamin B6, and vitamin B12, which help the body convert food into energy and promote brain and blood health.
Mercury is a natural substance that can build up in fish over time. Larger fish that eat other fish generally contain more mercury. For this reason, fresh tuna and canned albacore (white) tuna are higher in mercury. Canned light tuna, made from smaller fish, contains less.
Too much mercury can be harmful, especially to pregnant women and children. Pregnant people, those who may become pregnant, breastfeeding people and young children should:
- Eat up to 12 ounces per week of a variety of low-mercury fish, including canned light tuna
- Limit consumption of albacore (white) tuna, bluefin tuna, and other high-mercury fish to no more than 6 ounces per week
When choosing between canned and fresh tuna, here are a few things to keep in mind:
- Sodium: Fresh tuna is naturally low in sodium, while canned tuna may contain added salt. Choosing canned tuna that is low in sodium or without added salt can help maintain low sodium intake.
- Packed in water or oil: Tuna canned in water is lower in calories and lower in fat. If you choose tuna packaged in oil, opting for olive oil may be a healthier choice.
- Cooking method: Fresh baked, roasted, or air-fried tuna offers health benefits over deep-frying.
- Cost and convenience: Fresh tuna may offer some nutritional benefits, but it is often more expensive and less available. Canned tuna is stable, economical and practical.
- Variety is key: Including a variety of omega-3-rich seafood, such as tuna, salmon, sardines, and trout, can help you get the benefits of omega-3 while limiting mercury exposure.
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