Superfood or hidden risk: What happens if you eat canned tuna daily?
Can you eat canned tuna every day? (photo: magnific)
Mixed with mayonnaise in a sandwich, added to pasta or baked potatoes — canned tuna is a basic and highly convenient продукт found in many kitchens.
NHS explains whether it is safe to eat it every day
What makes tuna healthy?
Thanks to its affordability and high nutritional value, tuna has become a favorite protein source for people watching their weight. It allows people to quickly satisfy hunger without preparing complicated meals or buying expensive fresh fish. However, the product remains controversial because of its mercury content and the canning process.
Even if the strong canned smell puts you off, tuna is still considered a true vitamin powerhouse.
This fish is extremely rich in vitamin D, which is essential for healthy bones and muscles, as well as selenium — a natural antioxidant that strengthens the immune system. Tuna also provides iron for healthy blood production and potassium needed for proper heart function.
The product’s biggest advantage is its ideal macronutrient balance. One hundred grams of tuna in its own juice contains up to 30 grams of pure protein, less than one gram of fat, and only around 110 calories.
That is why nutrition experts call it one of the best low-calorie protein sources. At the same time, it contains omega-3 fatty acids, which help regulate inflammation in the body and support active brain function.
Fresh or canned tuna: which is better?
Although canned tuna remains the clear leader thanks to its long shelf life and affordable price, fresh fish also has important advantages. Dietitians explain that during the canning process — when the fish is heated twice for sterilization and separation from the bones — it loses part of its natural oils (DHA and EPA) as well as some heat-sensitive B vitamins.
Fresh tuna, such as yellowfin or bluefin, retains the highest concentration of healthy fats. However, experts reassure that vitamin D levels and important minerals remain almost unchanged in canned products, making them a great and more affordable alternative to ultra-processed food.
How often can you eat tuna?
The question of how often tuna can be eaten causes the biggest debate among medical experts. The main concern is mercury. Since tuna is a large predatory fish high on the food chain, it accumulates heavy metals from the smaller fish it consumes. Excessive consumption may lead to methylmercury poisoning, which affects the nervous system and can cause tremors or memory problems.
For healthy adults, experts have established a safe limit: up to four standard cans (140 grams each) per week can generally be consumed safely.
Pregnant women and those planning pregnancy should be more cautious and avoid exceeding this amount in order not to affect the neurological development of the child. The best approach is to alternate tuna with other fish such as salmon, sardines, or anchovies.
