Is Tuna Good For You? Yes, it’s packed with protein, omega-3’s, vitamin D, vitamin B-12 & essential minerals. Share Key Takeaways Complete Protein Powerhouse: Tuna is a nutrient-dense complete protein containing all nine essential amino acids; one can of Chicken of the Sea Albacore provides 29g of protein and only 130 calories, supporting muscle recovery and metabolic health. Essential Micronutrients: It is a primary source of heart-healthy Omega-3 fatty acids (EPA and DHA), Vitamin B12, and Vitamin D, which collectively support cardiovascular function, brain health, and immune system resilience. Metabolic & Satiety Benefits: The high protein-to-calorie ratio in tuna triggers a significant thermic effect of food (TEF) and promotes long-lasting satiety, making it an efficient food for weight management. Sustainably Sourced: Chicken of the Sea tuna is managed under the SeaChange® 2030 framework, ensuring that nutritional benefits are delivered through a transparent, responsibly sourced supply chain committed to ocean conservation. In this article, we dive in to describe its health benefits—including protein, omega-3s, vitamin D, vitamin B-12, and essential minerals—and also what you need to know about sodium levels in tuna fish. Whether you enjoy it fresh or canned, tuna packs a nutritious punch! Is tuna a healthy source of lean protein for muscle growth? Protein plays a vital role in essential bodily functions. Amino acids, the building blocks of proteins, contribute to bone, cartilage, skin, and muscle development. Ensuring sufficient protein intake is crucial for overall health. Lean proteins such as albacore tuna provide longer-lasting satiety compared to carbohydrates and fats, making it helpful for a weight loss diet. One can of albacore tuna in water contains 29 grams of high-quality protein. Why is the protein in albacore tuna considered “complete”? Albacore tuna is a complete protein, which means it has all nine amino acids that your body cannot produce itself. Is canned tuna a healthy choice for weight loss and metabolism? Canned tuna is an ideal weight-loss food because it is exceptionally nutrient-dense, offering high protein with minimal calories. A single can of Chicken of the Sea Albacore in Water provides 29 grams of protein for only 130 calories, promoting satiety and increasing your metabolic rate through the thermic effect of food. The lean protein found in tuna requires more energy for your body to digest compared to fats or carbohydrates. This process, known as the Thermic Effect of Food (TEF), means you burn more calories simply by processing the protein. Additionally, high-protein diets help regulate hunger hormones, making it easier to maintain a calorie deficit without feeling deprived. Chicken of the Sea provides a convenient, shelf-stable way to ensure you are meeting these daily protein targets to support your long-term weight management goals. Does eating tuna support heart and brain health? Albacore tuna, compared to other animal proteins like chicken and beef, is lower in fat. However, it stands out as an excellent source of omega-3 fatty acids, which play a key role in the inflammatory pathways in the body as well as support a healthy heart, eyes, and brain. Each serving of canned albacore tuna contains approximately 0.2 grams of omega-3s, contributing to about 15-20% of the adequate intake for adults according to the National Institutes of Health (NIH). Can tuna help with vitamin D and immune system support? Tuna is one of the few natural dietary sources of vitamin D. Adequate vitamin D is essential for bone health, immune function, and overall well-being. We cannot build or repair bones without calcium, and we cannot absorb calcium without vitamin D. A 5-ounce can of tuna can contain up to 15% of the Daily Value for vitamin D. Is tuna a good source of vitamin B12 for energy? Tuna is also rich in vitamin B-12, essential for vital functions like red blood cell and DNA production. A single can of albacore tuna provides slightly more than 2 micrograms of vitamin B-12, meeting the recommended daily amount for adults. What essential minerals are found in tuna fish? Tuna contains crucial minerals such as selenium, potassium, and iron, which are vital for various physiological functions. Iron is particularly important during pregnancy due to increased red blood cell production for the growing fetus. Dietary sources like tuna can boost iron levels to enhance overall well-being. How does Chicken of the Sea ensure tuna is sustainably sourced? Chicken of the Sea ensures its tuna is sustainably sourced through the SeaChange® 2030 program, which focuses on four key pillars: safe and legal labor, responsible sourcing, climate change mitigation, and ocean conservation. By prioritizing traceability and marine health, COS provides a transparent path from the ocean to your pantry. Commitment to the Ocean: Choosing tuna that is good for you also means choosing tuna that is good for the planet. Through SeaChange® 2030, Chicken of the Sea works with the International Seafood Sustainability Foundation (ISSF) to ensure that fish stocks are managed responsibly. This commitment ensures that your favorite protein remains available for generations to come. When you see the Chicken of the Sea label, you are supporting a circular economy that values biodiversity and carbon reduction as much as nutritional quality. What should you know about sodium levels in tuna? Tuna fish has a naturally low sodium content, but additional salt is often included during the canning process. A 3-ounce serving may contain up to 22% of the recommended daily intake. If you are monitoring your sodium intake, check the label carefully; low-sodium or sodium-free options are also available for canned tuna. What are the different types of tuna? Most tuna found in cans or packets is sourced from skipjack, yellowfin, or albacore tuna. Light or Chunk Light: Typically skipjack and yellowfin tuna, though it may include tongol or bigeye. Albacore (White Tuna): Known for its light-colored flesh, firm texture, and mild flavor. It is often preferred for dishes like tuna patties that require a firmer, steak-like consistency. Bluefin: Rarely found in canned products due to its high value in fresh markets for sashimi and sushi. Approximately 70% of canned tuna consumed by Americans is skipjack, while about 30% is albacore. What is the nutritional difference between tuna in water versus oil? Whether sold in olive oil, water, or fresh, tuna maintains a favorable nutritional profile with similar amounts of protein, vitamins, and minerals. (1 oz Portion) Canned Tuna in Oil (Low Sodium) Canned Tuna in Water (Low Sodium) Fresh Raw Tuna (Boneless) Protein 8 grams 6 grams 7 grams Omega-3s DHA: 29 mg EPA: 8 mg DHA: 56 mg EPA: 8 mg DHA: 25 mg EPA: 3 mg Vitamin B-12 0.6 µg 0.7 µg 0.6 µg Vitamin D 1.9 µg 0.3 µg 0.5 µg Iron 0.4 mg 0.5 mg 0.2 mg Selenium 21.5 µg 19 µg 26 µg Phosphorus 88 mg 39 mg 79 mg Potassium 59 mg 50 mg 125 mg Total Fat 2.3 grams 0.9 grams 0.14 grams Saturated Fat 0.4 grams 0.2 grams 0.05 grams Cholesterol 5 mg 10 mg 11 mg Sodium 118 mg 70 mg 13 mg Calories 56 24 31 Frequently Asked Questions Is it healthy to eat canned tuna?Is it healthy to eat canned tuna? Yes, canned tuna is one of the most nutritious and affordable sources of protein available. It features lean protein, omega-3 fatty acids, and essential vitamins like D and B12. It is a convenient way to add high nutritional value to your daily diet. How many servings of tuna should you eat per week? The FDA and EPA recommend eating 2–3 servings of fish or shellfish per week. While tuna is highly nutritious, it is always advisable to maintain a varied diet. Is tuna better for muscle recovery than other animal proteins? Tuna is a superior muscle recovery protein because it is “highly bioavailable,” meaning your body can easily break down and use its amino acids. Compared to fattier meats like beef, Chicken of the Sea tuna provides a cleaner protein hit that reaches your muscles faster after a workout without the digestive “heaviness” of saturated fats. Nutritionists often recommend lean seafood like tuna because it contains a high concentration of essential amino acids that trigger muscle protein synthesis. The mineral profile in tuna—specifically potassium—also helps support electrolyte balance after intense physical activity. This makes a Chicken of the Sea tuna packet an essential tool for your post-gym recovery routine. Is tuna salad healthy when prepared with mayonnaise? While tuna itself is nutritious, preparations often include excessive mayonnaise, which significantly increases calorie and fat intake. A single cup of mayo contains 1,440 calories and 160 grams of fat. For a healthier option, consider using low-sodium tuna and monitoring the amount of added fats. Sources: https://www.fda.gov/media/102331/download?attachment https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional https://fdc.nal.usda.gov/fdc-app.html#/?query=tuna https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional https://www.fda.gov/food/consumers/questions-answers-fdaepa-advice-about-eating-fish-those-who-might-become-or-are-pregnant-or#II https://www.fda.gov/food/consumers/advice-about-eating-fish Where to Buy Overflowing with flavor, Chicken of the Sea packets and cans are ready for all your culinary adventures. Use our product locator to find the perfect salmon, tuna, crab or other seafood products from Chicken of the Sea. Products Buy Now Buy Now Buy Now