Omega-3-rich tuna recipes (2024)

FAQs

What foods are high in omega-3 tuna? ›

Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, contain high amounts of LC omega-3s, whereas fish with a lower fat content—such as bass, tilapia, and cod—as well as shellfish contain lower levels [3].

But when the fish is canned in oil, between 15% and 25% of the substance is lost when the oil is removed. The higher depletion rate is attributed to the fact that omega-3s are oil-soluble, the research indicated. Tuna packed in oil was also called to task, in the Wellness Letter, for its calorie content.

According to the NIH, the FDA have suggested that people should take no more than 3 g per day of DHA and EPA combined. Over long periods, scientists say that omega-3 can reduce immune system function because it lowers the body's inflammatory responses. High doses of omega-3 may also increase bleeding time.

Skipjack, or light tuna, has a lower level of Omega-3 than albacore, but is still a rich source of the most efficiently used Omega-3s (EPA and DHA). Fish with even higher levels of Omega-3 than tuna are wild salmon, rainbow trout, and sardines.

In fact, one study found that frying tuna decreased the amount of beneficial omega-3 fatty acids by 70–85% ( 45 ). However, it seems that these effects can vary depending on which species of fish you cook.

Avocados are not a rich source of omega-3 fatty acids. Like other non-animal sources of omega-3 fatty acids, avocados contain the omega-3 fatty acid ALA, which your body does not use as effectively as EPA and DHA. These more beneficial types only come from animal-based sources, such as fatty fish.

For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury. Before consuming canned tuna, it is best to consult with your doctor if you have any questions or concerns.

While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D. Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.

Canned tuna typically contains either albacore or skipjack tuna, and cans are usually marked as either “albacore” or “chunk light.” Albacore tuna typically has higher concentrations of mercury than chunk light tuna and should be eaten only once or twice a week. Chunk light tuna is safe to eat two or three times a week.

Is there a downside to taking omega-3? ›

Side effects of omega-3 supplements are usually mild. They include unpleasant taste, bad breath, bad-smelling sweat, headache, and gastrointestinal symptoms such as heartburn, nausea, and diarrhea. Several large studies have linked higher blood levels of long-chain omega-3s with higher risks of prostate cancer.

Fish oil supplements may interact with certain medications or supplements. Do not take them without your doctor's approval if you are on any medications (especially blood thinning drugs) or have chronic health conditions such as diabetes, heart disease, kidney disease, liver disease, or any disorder of the pancreas.

*Tuna is an excellent source of Omega 3 fatty acids. The amount of Omega 3's in the different types of tuna varies and may contain 80mg – 240mg mg per serving EPA and DHA combined.

Canned tuna is one of the most nutritious and affordable sources of protein available. Plus it features essential vitamins such as D, and B-12, and minerals such as vitamin D, potassium, and iron. Canned tuna also includes omega-3 fatty acids which support a healthy heart.

Despite being low in fat, tuna is still considered a good source of omega-3 fatty acids ( 1 , 2 , 9 ). Omega-3s are essential dietary fats that are beneficial for heart, eye, and brain health.