Tuna

By Katrin Koelle
Updated on 26. Jul. 2020

Tuna is packed with protein and heart-healthy fatty acids, making it one of the healthiest ingredients around.

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Tuna fish...

  • ...is heart-healthy. The omega-3 fatty acids abundant in tuna have been proven to protect against vasoconstriction and high cholesterol levels. Tuna contains the same amount of fatty acids whether it is canned or fresh.
  • ...is a good source of iron. Tuna contains 1 milligram of iron per 100 gram serving, much more than other meats like poultry.
  • ...is rich in protein. Tuna is packed with valuable protein, containing around 20 grams per 100 gram serving.
  • ...is jam-packed with vitamins. Fresh tuna contains an incredible 450 micrograms of vitamin A per 100 gram serving, more than almost any other meat or fish. Canned tuna contains a bit less vitamin A, but still provides a substantial portion at 370 micrograms per 100 gram serving. Vitamin A supports eye and skin health, among other things.
  • ...powers the brain. The polyunsaturated fatty acids in tuna help lubricate neurotransmitters and nerve cells that connect to the brain, helping improve concentration and recall.
  • ...can contain harmful substances. The healthy fats in tuna often have a disadvantage: they can be depositories of harmful substances such as environmental toxins. Experts therefore recommend not eating tuna daily and only buying organic variety, which are raised with less toxins.
  • ...is threatened with extinction. Due to overfishing, tuna is at threat of extinction. Therefore make sure not to eat it too often, and to procure it from environmentally-conscious brands and sources when you can.

Our Favorite Recipes With Tuna

Find all our tuna recipes here.

TUNA NUTRITIONAL INFO (100 g)  
Calories 224
Protein 21.5 g
Fat 15.5 g
Carbohydrates 0 g
Fiber 0 g
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