Canned tuna isn’t a terrible ingredient for you or your children. It’s a solid superfood that’s great if you want to stay fit and fuel your muscles. As the U.S. Department of Agriculture notes, 3 ounces of tuna will cost you less than 100 calories, delivers an impressive 21.7 grams of protein, and offers up calcium, vitamin A, and other nutrients. Oh, and it doesn’t contain any sugar, which is a nice perk. Tuna is also well-respected for its omega-3 fatty acid content. Healthline reports that an ounce of fresh canned tuna gives you 25 mg of DHA and 3 mg of EPA omega-3 fatty acids. Both types of fatty acids are thought to provide supportive benefits for your cognitive abilities, as well as your eye and heart health.
The key to canned tuna is to keep its methylmercury connection in mind when planning out your weekly meals. The FDA recommends indulging in a serving of canned tuna up to three times a week, as long as it’s the light type. If you’re pregnant, trying to become pregnant, or breastfeeding, consider talking with your healthcare provider about whether or not you should give up canned tuna temporarily. Just don’t toss your canned tuna unnecessarily because it can still be a fine pick for your pantry. If you really want to eat fish every day, take advice from MedicineNet, which gives a thumbs-up to salmon, shellfish, and sardines as low-mercury options.