There are numerous benefits of incorporating tuna in your diet and lifestyle, some of which include:
- Heart health: tuna is made up of omega-3 fatty acids which help pump blood to your arteries and manage cholesterol.
- Blood pressure: with large quantities of potassium paired with omega-3s tuna can have an anti-inflammatory effect on the cardiovascular system, lowering blood pressure.
- Bone strength: tuna contains large amounts of Vitamin B which helps strengthen and build strong bones, protecting them from fractures.
- Skin health: vitamin B contains a protein called elastin which helps give a smooth tone to your skin.
How much tuna is too much?
Tuna is the perfect pocket-sized snack, it will keep you fuller for longer and doesn’t have any nasty sugars or additives. But it contains a large quantity of mercury so doctors recommend no more than four tins a week and for pregnant women, it’s a no-go for now.
How many calories per variety?
The number of calories in a tin of tuna can depend on the size, brine or liquid and brand. Here is a list of some of the most popular tunas in Australia and the number of calories each tin contains.
John West Tuna in Springwater 95g = 69 calories
John West Tuna in Olive Oil 95g = 143 calories
John West Tuna with Chilli 95g = 150 calories
John West Tuna in Olive Oil 425g = 628 calories
Here are a couple of our favourite tuna recipes, dishes and meal ideas.
This is one of those recipes where you can make a quick and delicious meal with what you left in the kitchen cupboard. Get the full recipe.
Tangy Tuna Burgers
Great burger taste – and low in fat. Get the full recipe.
Lemony tuna & asparagus salad box
A new take on the classic salad Niçoise. This lean salad is bulked out by canned cannellini beans and flavoured with dill and lemon. Get the full recipe.