Is Eating Tuna Good for You?

Disclaimer: This article does not constitute medical advice, and has not been reviewed by a medical professional, licensed dietician, or nutritionist. All readers should consult with their physician when determining if any dietary change is right for them. Smoked tuna products may contain higher levels of mercury when compared to other fish species.

From seared ahi to canned albacore, tuna is one of the most popular seafood choices worldwide. It’s a staple in sushi, a go-to protein in salads, and a pantry and fridge essential in households across the United States. But beyond its versatility and flavor, what’s the story with tuna’s health benefits? Is it as nutritious as it seems? Should you be concerned about things you might have heard? Here’s what to know.

Why Tuna is a Nutritional Powerhouse

Tuna is more than just a high-quality, center-plate meal option—it’s packed with other vital nutrients. Whether you’re grilling a tuna steak or enjoying Acme’s Sesame Crusted Smoked Tuna straight from the package, tuna offers a lean source of protein, rich in essential amino acids necessary for muscle growth and repair. Just a single serving can provide up to 20 grams of protein or more, making it a great choice for staying full, satisfied, and nourished for hours.

Tuna is also a significant source of vitamins and minerals. It’s particularly high in selenium, a powerful antioxidant that supports cellular health and protects against damage from free radicals. And while canned varieties might have slightly lower levels of vitamin D than fresh or smoked versions, both still offer a boost of this important vitamin, which aids in bone health and immune function. But not to worry, Acme’s Sesame Crusted Smoked Tuna is right up there with fresh tuna in terms of vitamin D content!

Heart-Healthy Omega-3 Fatty Acids

One of the key reasons tuna is often touted as a health food is its omega-3 fatty acid content. Omega-3s are a type of polyunsaturated fat that have been linked to numerous health benefits, including reducing inflammation, lowering blood pressure, and improving heart health. While tuna might not have quite as high an omega-3 content as fattier fish like salmon, it’s still a reliable source, particularly if you’re eating varieties like yellowfin or bigeye, which are the species used in Acme’s Sesame Crusted Smoked Tuna.

Regular consumption of omega-3s has also been associated with brain health, helping to maintain cognitive function and potentially slowing age-related mental decline. That’s why we at Acme say fish is “brain food,” and tuna certainly fits the bill.

Mercury: Should you Worry?

When talking about tuna, the topic of mercury almost always comes up. Tuna, like other large, predatory fish, can contain varying levels of mercury, which accumulates in their tissues over time. The larger and longer-lived the species, the higher the potential mercury content. This means tuna species like bluefin can have more mercury compared to smaller varieties like skipjack.

So, what does this mean for the average consumer? According to FDA guidelines, it’s safe and healthy for adults to eat moderate amounts of tuna. The FDA suggests limiting weekly intake to 6-9 ounces of tuna. But that’s 2-3 packages of Acme’s Sesame Crusted Smoked Tuna per week, so there is no need to overly limit yourself when it comes to a delicious and convenient product such as that!

A Low-Fat, High-Protein Option

One of the benefits of tuna is that it’s naturally low in fat, yet still incredibly satisfying. For those watching their fat intake or seeking a leaner protein source, tuna can be an excellent choice. Despite its low fat content, it still provides a decent amount of those heart-healthy omega-3s, offering a balanced approach to meeting one’s nutritional needs.

Is Eating Tuna Sustainable?

If you grew up in the 1980s, you might remember campaigns to protect dolphins from tuna nets. Thanks to reforms and increased awareness, this is no longer the same widespread issue it once was. However, tuna fishing can still have environmental implications, particularly when it comes to bycatch and overfishing of certain species.

Choosing tuna labeled as pole-and-line-caught, troll-caught, or certified by reputable sustainability organizations can help mitigate your environmental impact when choosing tuna. Acme’s Sesame Crusted Smoked Tuna is Marine Stewardship Council certified, so one can rest assured that it represents a best choice in terms of sustainable tuna. Avoiding larger species like bluefin, which are at greater risk from overfishing, is another step toward responsible seafood consumption.

The Bottom Line

Is tuna healthy? For most people, the answer is a resounding yes. Tuna offers a nutrient-dense, high-protein, and low-fat option that can support heart health, brain function, and overall wellness. While it’s important to be aware of servings per week and choose sustainable sources when possible, enjoying tuna as part of a balanced diet is a smart and satisfying choice.

In the end, the key is in maintaining a balanced diet. Incorporate tuna into a diet that includes a variety of seafood, lean proteins, fruits, vegetables, and whole grains, and you’ll be well on your way to enjoying the health benefits that this Acme Smoked Fish favorite has to offer.