Are there any benefits of eating tuna?

December 11, 2025 •

4 min read

According to the Food and Drug Administration (FDA), adults should aim for 8 ounces of seafood per week. With its impressive nutritional profile and convenience, finding out if there are any benefits of eating tuna is a popular query for health-conscious consumers. Tuna is packed with essential nutrients, making it an excellent addition to a balanced diet.

Quick Summary

Tuna is a healthy source of lean protein, omega-3 fatty acids, and essential vitamins and minerals like selenium and vitamin B12. Regular consumption can support heart health, brain function, and weight management goals.

Key Points

Rich in Omega-3s: Tuna is an excellent source of omega-3 fatty acids, which promote heart health and brain function.
High-Quality Lean Protein: It is a powerful source of lean protein, which aids in muscle growth and repair while supporting weight management.
Nutrient-Dense: Tuna provides essential vitamins and minerals like Vitamin B12, Vitamin D, and Selenium, which support energy, immunity, and bone health.
Supports Mental Health: Omega-3s, vitamin D, and selenium in tuna may help regulate mood and reduce symptoms of anxiety and depression.
Variety and Moderation are Key: To minimize mercury risk, opt for smaller species like skipjack ('light tuna') for more frequent consumption and limit higher-mercury varieties like albacore.
Convenient and Affordable: Canned tuna offers a cost-effective, long-lasting, and convenient way to incorporate healthy fish into your diet.

A Nutritional Powerhouse

Beyond being a tasty and convenient food, tuna is a powerhouse of nutrition. It is one of the most popular seafood options globally and offers a robust nutritional profile that supports various bodily functions. Regular consumption, as part of a balanced diet, can contribute significantly to your overall well-being.

The Heart-Healthy Advantages

One of the most well-documented benefits of tuna is its positive impact on cardiovascular health.

Omega-3 Fatty Acids: Tuna is a rich source of omega-3 fatty acids, including EPA and DHA, which help lower bad (LDL) cholesterol and reduce inflammation.
Lower Blood Pressure: The combination of omega-3s and potassium in tuna helps regulate blood pressure, which in turn lowers the risk of strokes and heart attacks.
Lower Triglycerides: The natural oils in tuna can help increase good (HDL) cholesterol, which combats the harmful effects of triglycerides in the blood.

Brain and Cognitive Support

The nutrients found in tuna are also vital for maintaining healthy brain function and mood regulation.

Cognitive Function: Omega-3 fatty acids play a significant role in improving memory and focus while reducing the risk of cognitive decline.
Enhanced Mood: Tuna is a good source of selenium and vitamin D. Adequate intake of both nutrients has been linked to lower rates of anxiety and depression.
Nerve Function: B vitamins, particularly B6 and B12, are crucial for nerve function and the synthesis of neurotransmitters.

Aiding Weight Management

For those looking to manage their weight, tuna is an excellent dietary choice.

High in Protein, Low in Calories: Tuna is a lean meat that is high in protein but low in calories and fat. A 5-ounce can of skipjack tuna contains approximately 80 calories and 18 grams of protein.
Increased Satiety: The high protein content helps you feel full and satisfied for longer, which can help reduce overall calorie intake and curb unhealthy snacking.
Supports Muscle Growth: Protein is essential for repairing and building tissues, including muscle. Incorporating tuna into your diet can help build and maintain lean muscle mass.

Comparison of Tuna Varieties: Canned vs. Fresh

The form of tuna you choose can affect its nutritional content and suitability for different dietary needs. Here is a comparison of different tuna types based on key metrics:


Feature	Canned Light Tuna (in water)	Canned Albacore Tuna (in water)	Fresh/Frozen Tuna (Yellowfin/Ahi)
Mercury Content	Low. Safest for frequent consumption, especially for pregnant women and children.	Higher. FDA recommends limiting intake, especially for sensitive groups.	Higher. Similar to Albacore, consumption should be moderated.
Omega-3s	Good source. Provides a decent amount of EPA and DHA.	Excellent source. Contains more Omega-3s than canned light tuna.	Excellent source. Offers a high concentration of Omega-3s.
Protein	Very high. Provides a significant amount of lean protein.	Very high. Similar to other canned varieties.	Very high. Sometimes slightly higher protein per gram than canned versions.
Convenience	High. Long shelf life and requires no cooking.	High. Also offers great convenience and long shelf life.	Low. Requires preparation and has a shorter shelf life.
Cost	Affordable. One of the most cost-effective protein sources.	Moderate. More expensive than light tuna but still affordable.	High. More expensive than canned versions.

Other Notable Benefits

Skin Health: The protein called elastin in tuna helps maintain skin elasticity and a smooth skin tone.
Immune System Support: Tuna is a great source of selenium, zinc, and vitamin C, all of which are essential for supporting the immune system and fighting off infections.
Eye Health: Omega-3s contribute to overall retinal health. Studies have even shown a correlation between tuna consumption and a reduced risk of dry eye syndrome.
Bone Strength: Vitamin D is necessary for calcium absorption and strengthening bones. Tuna is one of the few natural food sources of vitamin D.

Addressing the Mercury Concern

While tuna offers many benefits, potential mercury content is a valid concern, especially with regular consumption. Mercury levels vary by tuna type due to bioaccumulation, with larger, older fish like Albacore and Bigeye having higher concentrations. Fortunately, smaller species like skipjack, commonly used for 'chunk light' canned tuna, contain lower mercury levels. By choosing light tuna for more frequent consumption and moderating intake of higher-mercury varieties, you can safely enjoy its benefits. The FDA provides guidelines for consumption, especially for sensitive groups like pregnant women and young children.

Conclusion

In conclusion, the benefits of eating tuna are extensive, from bolstering heart and brain health to aiding in weight management. As a lean protein source rich in omega-3 fatty acids, selenium, and vital B vitamins, it provides significant nutritional value. By understanding the differences between tuna varieties and consuming them in moderation according to guidelines, you can safely and effectively incorporate this versatile seafood into your diet. This makes tuna an excellent choice for anyone seeking a convenient, nutritious, and health-boosting food.

: https://www.webmd.com/diet/health-benefits-tuna

Frequently Asked Questions

While tuna is nutritious, it's best to consume it as part of a varied diet due to concerns about mercury levels. The FDA recommends limiting intake, especially for larger species like albacore. Opt for chunk light tuna, which comes from smaller skipjack fish with lower mercury content, for more frequent consumption.

Both canned and fresh tuna offer significant nutritional benefits, including high protein and omega-3s. While fresh tuna might have a slightly higher nutrient density, canned tuna is an affordable, convenient option that provides similar health advantages.

All varieties of tuna contain omega-3s, which support heart health. Albacore tuna generally has a higher omega-3 content than light tuna, but it also contains higher mercury levels. Consider a balanced approach, choosing a variety of fish to maximize benefits while managing mercury intake.

Yes, tuna can be very helpful for weight management. Its high protein and low calorie content promote a feeling of fullness, which can help reduce overall calorie intake.

The primary concern with eating tuna is its potential mercury content. Larger, predatory species accumulate more mercury over their lifetime. The FDA advises limiting consumption of certain types, especially for pregnant women and young children.

Tuna is versatile and can be enjoyed in many ways. You can add it to salads, sandwiches, pasta dishes, or make tuna burgers. Opting for canned varieties makes it a quick and convenient option for any meal.

Yes, tuna is a good source of several important vitamins and minerals. It's especially rich in vitamin B12, which supports nerve function and red blood cell production, and selenium, a powerful antioxidant.