Seafood

Tuna

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

A lean fish; fresh is oily, canned is not.

~26 g protein per 100 g; canned in water is very lean.

Benefits

  • Protein
  • Selenium
  • B12
  • (Omega-3 in fresh)

Pros

  • Lean and high protein
  • Convenient (canned)

Cons

  • Larger tuna can be higher in mercury — limit in pregnancy
  • Canned loses omega-3

Sources & references

  1. WHO — Q&A on red/processed meat
  2. British Nutrition Foundation

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