Is tuna good for weight loss?
Well, the answer is a definite yes.
Tuna is a high-quality protein that’s not too high in calories and also contains heart-healthy Omega 3 fats.
You can eat just one half of a can of tuna and enjoy all the benefits it brings-plus add on some fresh vegetables or fruit for a healthy lunch!.
So let’s see how you can incorporate tuna into your diet to increase your energy levels and slim down.
How Can Tuna Help You Slim Down
Tuna is packed with protein that helps in the process of burning fats.
It does not contain trans fat that throws our weight management system out of gear.
It does contain cholesterol but will not raise the blood cholesterol and make you prone to heart diseases.
It is very low in calories and cholesterol and totally free from saturated fat.
Apart from this, tuna is high in Omega-3 fatty acids, the main source of which is fish.
Our body converts these fats to EPA and DHA (essential fatty acids) that help us fight depression, arthritis, muscle cramps, etc.
So, is tuna good for weight loss? Is it good for your overall health?
Again, the answer is a definite yes.
Is Tuna Good For Weight Loss – Why A Little Tuna Helps You Lose Weight
There are a few reasons behind the weight loss benefits of tuna.
Tuna is high in protein.
It is low in fat and very rich in Omega-3 fatty acids that help you fight with stress, depression, arthritis etc.
It provides essential nutrients like Vitamin B12, phosphorous, calcium and zinc that help in maintaining good health.
Also its calcium content helps in bone formation.
Tuna For Weight Loss: How many calories does tuna contain?
The average white tuna contains about 210 calories per 3 ounces of whole fish.
The Pacific bluefin tuna contains 740 calories per pound, so this is one of the most caloric of all types of fish.
The very high caloric intake of this type of tuna can be attributed to the fact that it has a very high fat content.
It is sometimes referred to as the “king of fish.”
Some brands contain more than 2,000 calories per pound. So enjoy it but eat it in moderation.
About one-third of tuna is protein, which aids in muscle maintenance and growth.
These proteins help you feel full for a longer period of time and prevent overeating.
So, do not throw away tuna cans thinking they are so high in calories that you cannot shed weight eating them.
Instead, use them to your benefit!
What Are The Three Types Of Tuna?
There are three types of tuna, including white, yellowfin, and bluefin.
All these varieties of tuna are known for their high protein content which is recommended when going through a weight loss journey.
Tuna is a very healthy and versatile food.
You can eat it in all kinds of dishes, make it into sandwiches, or use it in salads.
If you like to use tuna for weight loss purposes, you should know that different varieties of tuna can be used for this purpose.
Tuna is one of the best sources of protein, essential vitamins and minerals. It also contains omega 3 fatty acids.
1. White tuna
White tuna is an excellent source of protein.
It is very beneficial for your heart as it lowers cholesterol levels in your blood.
It also contains omega 3 fatty acids. Omega 3 fats are required for general health and aid in body weight loss.
If you like to eat fish, make sure you consume tuna, because it is a healthy food that can aid you to lose weight.
2. Yellowfin Tuna
Yellowfin tuna is one of the most delicious types of fish.
The fish is a very high in protein, omega 3 fats and amino acids. It is known for its excellent taste and its fresh smell.
It is mainly eaten when it is fresh.
Yellowfin tuna has a rich taste. However, it does not contain enough fat content to help you lose weight.
3. Bluefin Tuna
Bluefin tuna is an extremely fatty fish because of which it gets its name.
The fish contains a very high amount of omega 3 fatty acids.
Omega 3 fats are required for general health and aid in body weight loss.
Bluefin tuna contains about 740 calories per pound.
It is a very healthy food for those who are trying to lose weight.
However, it does not contain enough protein and amino acids to help you build muscles.
Benefits of Eating Tuna During A Weight Loss?
Helps maintain hunger
One of the many benefits of tuna is that it helps maintain hunger.
The body uses proteins from tuna for energy.
The hunger-inducing properties of tuna are attributed to its amino acids, specifically the omega-3 fatty acids that make up 26% to 70% of it.
In addition, researchers have found significant differences in the contents of fat and protein between canned and fresh tuna.
Helps in maintaining bone strength
Tina can also help in maintaining strength in bones due to its rich content of calcium, which is important for proper bone mineralization.
There is a significant difference in the content of calcium in canned tuna when compared to fresh tuna.
Fresh white tuna contains about 12 mg of calcium per 100 gm, whereas the canned white tuna contains 33 mg per 100 gm.
Helps in building muscles
Tuna is well known for its protein content, which consists of amino acids that are essential for proper muscle maintenance.
The protein in tuna also ensures that enough energy is available to your body throughout the day, helping you in your weight loss efforts.
Helps in fighting Alzheimer’s disease
Fish rich in omega-3 fatty acids (EPA and DHA) are also good for fighting Alzheimer’s disease.
A study has shown that people who consume more fish rich in EPA and DHA had a better memory compared to those who consumed less fish.
Researchers believe that consuming brain-boosting omega-3 fatty acids may help people with the early stages of Alzheimer’s disease (AD).
Increases energy level
Eating tuna helps in boosting energy levels and helps you feel fuller for a longer period of time.
Also, it has a high protein content that aids in muscle maintenance and growth.
You can eat just one half of a can of tuna and enjoy all the benefits it brings-plus add on some fresh vegetables or fruit for a healthy lunch!.
Eating tuna help us in suppressing our appetite and we do not feel hungry for a longer period of time.
The protein and Omega 3 fatty acids contained in it helps in increasing the serotonin levels and also helps in burning the fats.
Helps as an anti-depressant
For those who suffer from depression, there is no better food than fish that can help fight depression!
The low-fat content of fish aids the body in maintaining good muscle tone and strength which plays an important role in reducing anxiety and stress.
Keep blood cholesterol down
Fish is known for its positive effect on cholesterol levels.
The high omega-3 fatty acids in tuna help in controlling the levels of cholesterol and blood fats.
Aids in weight loss
Tuna has high protein content and low-fat content that helps in weight loss due to the activation of muscle growth and burning of fats and carbohydrates for energy.
Helps increase immunity
Tuna contains selenium, which is not only beneficial for the heart but also increases the body’s immune system.
So, eating tuna causes an increase in our immunity and leads to loss of weight!
So, is tuna good for weight loss?
Yes it is! Just eat it moderately (not more than 100 gms per day) and enjoy all the benefits that this fish has to offer your body!.
Controls blood sugar levels and insulin resistance
Some benefits of tuna are that it helps control blood sugar levels and insulin resistance.
Eating tuna can help you in fighting diabetes!
So does tuna make you lose weight? Yes, it does!.
Protects the brain from degenerative diseases
Tuna contains omega 3 fatty acids which are essential for proper brain functioning, memory, eyesight etc.
Omega-3 fatty acids are good for preventing degenerative diseases like Alzheimer’s.
Helps in fighting cancer
Studies have shown that fish protects against a variety of cancers including breast cancer.
The American Cancer Society has a page dedicated to fish and cancer, which includes some great information on vitamin D, omega 3 fatty acids and more.
A research study revealed that the risk of type 2 diabetes was reduced 30% by intake of tuna.
In another study, it was found that people who consumed greater amounts of tuna every week had a 65 percent lower risk of developing diabetes!
Research studies have shown that omega 3 fatty acids like those found in fish like tuna help control high blood pressure, which prevents anemia.
Helps in weight management
Tuna helps to lose weight as it contains omega 3 fatty acids that increase the rate of metabolism and lower cholesterol levels.
Improves skin conditions
The minerals found in tuna may reduce the incidence of acne, eczema and psoriasis.
Fish contains zinc which can reduce acne, so eating tuna can help you improve your skin conditions!
Reduces the risk of heart disease
Eating canned tuna can help reduce the risk of heart diseases, according to a study published in the American Journal Of Clinical Nutrition.
Risk of Having Too Much Tuna
While tuna may be good for health and weight loss, going overboard can cause certain side effects.
Consuming tuna more than once a day can allow for too much mercury in the body. The mercury can damage the nervous system and kidneys.
Let’s see the potential side effects of tuna in the body.
It is recommended that pregnant women, nursing mothers and young children should not eat tuna.
Mercury found in tuna can damage the nervous system of your baby.
A lot of canned tuna contains more mercury than fresh or frozen varieties because mercury accumulates at higher levels in animals higher up on the food chain.
Research has shown that eating canned tuna may expose you to 50% more mercury than eating sushi
Too Much Sodium
Canned tuna is no different, but the extra calories and sodium can add up quickly.
One 3.5 oz. can of canned tuna contains 470 mg of sodium, which is almost 30% of the recommended daily intake for adults.
Women who are trying to conceive or are expecting should limit their intake of canned tuna to six times per week, because it may increase your risk of getting preterm labor.
Increase risk of coronary heart disease
According to a recent study, people who eat more than 6 ounces of tuna per week are at a higher risk of developing coronary heart disease.
If you are already having problems with your heart, you shouldn’t eat too much tuna because it can make it worse!
Increase risk of stroke
Consuming tuna can increase the risk of developing ischemic stroke (also known as ischemic stroke), which is caused by a blood clot blocking blood flow to the brain.
How Much Tuna Should You Eat for Weight Loss?
Tuna is the perfect fish choice when dieting for weight loss.
Tuna is low in fat and calories. More than two servings a week is not recommended because of the risk discussed above.
However, it will help you lose out excess weight and keep it off if you eat other foods in moderation.
The recommended weekly serving of tuna for a healthy diet is approximately 250 grams or about two servings per week.
This recommendation, however, changes on a case-by-case basis and is closely monitored by your doctor.
The Nutrition Facts label on the back of tuna cans will help you track how much you are eating each week.
You can also make use of the Calorie Counter from the health department to know how many calories you eat each day and whether your calories fall within a healthy range.
When it comes to weight loss, start with a goal of losing one to 2 pounds a week.
For instance, if you eat about 2,000 calories a day and cut your calorie count to 1,400 each day for a week, it’s possible to lose about 1.7 pounds.
When looking for tuna to purchase from the supermarket or grocery store, check the Nutrition Facts label on the can.
There are several different varieties of canned tuna on the market today that can help your weight-loss plan succeed.
Whether it’s light tuna vs albacore tuna or skipjack tuna vs yellowfin tuna, each kind of canned fish carries a different nutritional profile and caloric value.
Read through the Nutrition Facts label on the back of each can until you find one with a reasonable amount of calories and fat content.
Final Thoughts On “Is Tuna Good For Weight Loss”
Most of the people who want to lose weight prefer tuna due to its effectiveness in weight loss.
Tuna is full of vitamins and minerals and is low in calories, saturated fats and carbohydrates making it an appropriate food for people who want to lose weight.
Most individuals think that eating tuna will make them put on weight but this is not the case.
The most effective way is to eat your lunch with two pieces of bread and a small can of tuna.
The bread will help you feel full without increasing your calorie intake.
This diet is very effective when you want to shed a few pounds fast.
Tuna has a high protein content which will help you maintain muscle mass while losing some pounds off your body.
It has a lot of zinc, which helps clear up acne and prevent other skin conditions.
Tuna also has magnesium, iron and other essential nutrients that are good for your health.
As mentioned earlier, tuna is low in fat and very low in calories which makes it a great choice for those who want to lose weight easily.
Even though tuna contains a certain level of cholesterol don’t let this get into your way of including tuna in your healthy diet.
Eating tuna regularly can help you shed stored fats from your body and reduce the size of your waistline.
Will you include tuna in your diet? Let me know in the comment section below.
Frequently Asked Questions
Can you eat tuna everyday?
Not recommended. It is good to eat tuna once or twice in a week.
More than this will increase your sodium intake and also the FDA recommends that you should not eat more than one can of tuna per week.
What are the best ways to prepare tuna?
The best way to cook tuna is to mix it with low-calorie vegetables and make it into patties or mix it with low-carb bread crumbs and spices and make its version of tuna cakes.
These are healthy ways you can enjoy your favorite fish without having to regret about extra calories.
Which tuna is best?
The light tuna is the best one, especially the chunk light tuna.
It is known to be full of vitamin D and omega-3 fatty acids and has many health benefits and also it has a lot of zinc, which helps in the control of acne and other skin conditions.
You can prepare this by cooking it with low-calorie vegetables.
If you want to be more healthy then you can buy the canned tuna in water (the water solids do not add additional calories).
How much tuna should I eat to lose weight?
Eat about 2 servings of tuna in a week.
The serving size of Tuna is about 50 grams. This means that in a week, you can eat about 50 grams twice or 100 grams in one go (eaten with some rice).
Does canned tuna make you gain weight?
Canned tuna does not make you gain weight.
Is canned tuna healthy?
It depends on the variety of tuna you are eating.
If you are looking for tuna without additives, try to find the “light” varieties.
What are the benefits of tuna?
Apart from being an excellent source of protein, tuna is also rich in vitamins and minerals that can help improve your health.
It also contains omega-3 fatty acids that can help maintain a healthy heart and prevent high blood pressure.
Does tuna help you lose weight?
Yes, tuna can help you lose weight.
It contains low calories and fats which will aid in the process of losing weight.
Tuna is also packed with proteins which can help keep your muscles strong.
Does tuna contain mercury?
Yes. Tuna contains mercury and one should always avoid eating tuna that contains mercury more than 1 part per million (ppm).
Does tuna help lose belly fat?
Tuna does help to reduce belly fat. It contains a high amount of fatty acids, which is a good fats for losing weight. Just make it a point to eat with bread.
While the tuna diet offers rapid weight loss, it's not a sustainable, long-term solution. In fact, it poses several risks, including slowed metabolism, loss of muscle mass, and mercury poisoning. For lasting results, the best option is to follow a balanced meal plan with sufficient calories to meet your needs.Is tuna good or bad for weight loss? ›
If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein. Diets that are high in protein have been associated with benefits for weight loss, including increased feelings of fullness and reduced cravings ( 7 , 8 ).What are the pros and cons of tuna? ›
Tuna is not a significant source of sugar or carbohydrates. Health benefits of eating tuna include preventing anemia, reducing the risk of dementia, and supporting healthy blood sugar levels. Like other canned foods, tuna can be high in sodium, so check the label for low sodium or salt-free options.
Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.What are the side effects of tuna diet? ›
While the tuna diet offers rapid weight loss, it's not a sustainable, long-term solution. In fact, it poses several risks, including slowed metabolism, loss of muscle mass, and mercury poisoning. For lasting results, the best option is to follow a balanced meal plan with sufficient calories to meet your needs.Does tuna burn belly fat? ›
Tuna not only improves the metabolic rate in individuals but also increases bodily functions to keep you energetic, active, and healthy. For example, eating tuna after a workout will help you to maintain your energy while reducing belly fat due to the high-thermic effect.What is the downside of eating too much tuna? ›
According to LiveStrong, eating more than the advised amount of tuna each week can result in increased exposure to mercury, a neurotoxin. Mercury poisoning can cause several concerning neurological symptoms, including coordination loss, memory problems, seizures, and tremors.Is Starkist tuna healthy? ›
One serving (3 oz) of tuna has more than 100 percent of the Daily Value for selenium. Protein — Protein is essential for building and repairing tissues. It helps us build muscles, stay energized and feel full. Most seafood is low in fat, so it's a great protein choice.Which canned tuna is healthiest? ›
Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway.Can I eat StarKist tuna every day? ›
For albacore tuna, the FDA recommends eating up to 4 oz. a week. All other consumers should aim for 8–12 oz of a variety of seafoods a week as recommended by the American Heart Association and Dietary Guidelines.
Oil vs Water
Tuna packed in water will contain fewer calories and less fat but also allows for the loss of omega 3 fatty acids to occur. Water-packed also dilutes the natural juices and flavors contained within the fish and can lead to a more rounded and less refined taste.
Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price.Is tuna with mayo healthy for weight loss? ›
Tuna is a healthy food. But when folks make tuna salad, they tend to go overboard on the mayo adding tons of extra calories and fat. One cup of mayo has a whopping 1440 calories, 160 grams fat, and 24 grams saturated fat. It'll also tack on almost 50 percent of your daily recommended amount of sodium.Is tuna with mayo good for weight loss? ›
A lot people who are on a weight loss diet will turn to tuna because of its high level of protein – 3 oz of albacore tuna has 20g of protein but only about 100 calories. However, if you're eating tuna as a traditional tuna salad with mayonnaise, you may be consuming unnecessary calories and fat.Is tuna or chicken better for weight loss? ›
As you can see, chicken is higher in calories, protein and fat (which includes saturated fat) than a can of tuna calories, but they're still pretty comparable.What is the healthiest fish for weight loss? ›
Best: Lean Fish
For example, low-fat fish like tilapia, cod, flounder, and sole have fewer than 120 calories in a 3-ounce serving and give you plenty of protein. If you don't like fish but want to get more seafood into your diet, tilapia and cod can be a good starting point.