Tuna is a lean protein that is high in omega-3 fatty acids, making it a healthy addition to any diet. While it contains mercury, it is considered safe in moderation. Tuna is versatile and can be used in a variety of dishes.
Protein is an essential nutrient that is derived from foods like meat, fish, poultry, and dairy. We all need protein in our diet, but consuming excessive amounts of protein beyond what the body can use can result in fat. Lean protein, such as the protein found in fish and turkey, is generally considered better for you than the fattier proteins found in beef and pork. For example, the amounts of protein in tuna and beef may be equal in a comparative serving, but the saturated fat content is lower in tuna than in beef.
As a comparison of protein quantity and quality in tuna versus beef, consider the following nutritional information. A three-ounce serving of light tuna canned in water provides just over 21 grams (g) of protein and less than one gram of total fat. Comparatively, a three-ounce serving of a ground beef tenderloin burger contains about 22 grams of protein and almost ten grams of total fat. Of course, the amount of protein in tuna and beef can vary slightly depending on the type of tuna and cut of beef, but essentially, they are much the same in the amounts of protein per serving they provide.
The high amount of protein in tuna and the low fat content make tuna an excellent part of a healthy diet. However, there are other health benefits to be had from eating tuna. Tuna is rich in omega-3 fatty acids, a nutrient that researchers believe is essential for the development and maintenance of a healthy brain and heart. With the exception of people with a shellfish allergy, tuna can be eaten by all ages. The recommended intake guideline for normal healthy people is eight to twelve ounces per week.
While there is plenty of protein in tuna, many people question the amount of mercury. It is true that larger ocean fish contain mercury, especially swordfish, king mackerel and shark, the US Food and Drug Administration and the Environmental Protection Agency have considered tuna to have a lower mercury level to the dangerous Due to the mercury content of shellfish, pregnant women should not eat large oceanic fish and should not eat more than the recommended amount of tuna.
The amount of protein in tuna and its relatively low cost per serving make it an ideal choice for meat. Canned and bagged tuna work well with a variety of high-protein, low-fat meals. Tuna makes great sandwiches and is also an ideal complement to many pasta dishes. Tuna canned in water, rather than oil, will have less fat, but may lack the infused flavoring that is desirable for some salads. It is important to choose tuna based on nutritional goals and food preparation needs.
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