If you could peek into the lunchboxes of many school children and some grown-ups as well, there’s a good chance you’d find a freshly made tuna fish sandwich. Canned tuna fish provides a quick and inexpensive way to create a filling lunch that’s rich in flavor, but light on the budget. What about nutrition? Is tuna fish healthy?

The Good

Tuna fish has some positives from a nutritional standpoint. It’s a good source of omega-3 fatty acids for better heart health. Tuna is also an excellent source of protein with a three ounce serving boasting twenty-two protein grams and only one-hundred calories. From a vitamin and mineral standpoint, it’s an excellent source of the B vitamins and selenium. With almost no saturated fat, it’s clean eating at its best. No wonder body builders buy it by the case!

The Bad

Unfortunately, all isn’t rosy in the world of tuna. Because tuna is a large fish that’s high in the food chain, it’s often a source of mercury – a particular problem for children who are more sensitive to mercury toxicity. There have been documented cases of mercury poisoning in children who eat tuna fish sandwiches on a regular basis. Mercury levels are usually higher in albacore tuna than in canned light tuna – so albacore should be avoided. The FDA suggests that it’s safe for an adult to eat up to twelve ounces of canned light tuna per week, but only six ounces of albacore.

Canned tuna fish can also be high in salt with a three ounce serving having as much as 300 grams of sodium. Salt free canned tuna is available in some stores; and the sodium content can be lowered by rinsing canned tuna in water before serving. Canned tuna fish also comes packed in oil which is higher in calories and fat, so stick to water packed versions.

Other Warnings

Canned tuna fish does have health benefits when you exclude the mercury issue, but it loses some of its healthy glow when it’s prepared with a big glob of mayonnaise. Mayonnaise is high in calories and fat and it doesn’t take much to throw a tuna fish sandwich into calorie overload. Don’t be fooled when you order a tuna fish sandwich at a restaurant. The harsh reality is the tuna fish sandwich at Panera Bread has 720 calories and is probably just as diet unfriendly at other restaurants and sandwich shops. Make your own at home with low fat mayonnaise instead.

The Bottom Line

If you make tuna fish salad yourself use low fat mayonnaise and eat it only twice a week. Don’t children tuna more than once a week and steer clear of albacore.