There’s a reason a can of tuna is your go-to protein food. (And if it’s not, then maybe it should be.) Not only does one 3.5-oz serving pack 30g of lean protein, but it’s also one the easiest and most accessible fishes. Plus, tuna gives you a decent dose of potassium, B12, and selenium—an antioxidant necessary for thyroid metabolism and boosting immunity, says Robyn Youkilis, a nutritionist and healthy cooking expert.
So tuna is good for you. That’s been established. But what do you need to think about at the grocery store? Standing in a sea of cans, jars, and steaks might make your head spin, which is why we broke it down for you, by variety:
- Packaged tuna. Holy decisions, right? Just know that picking water-packed over oil-packed tuna will save you about 2g of saturated fat, and light tuna—while less ideal flavor-wise—is lower in mercury than the darker varieties. So choose your can (or pouch or jar) accordingly.
- Fresh tuna. For a lean but meaty meal, do not fear the tuna steak. Just make sure you’re buying fresh. You’ll want to avoid any with dark brown spots or a rainbow sheen, and the steaks should smell ocean-fresh (read: fishy but not too fishy).
Youkilis says you can safely eat tuna once or twice a week, as long as you’re not eating too many other big fish. So broaden your horizons with these six easy recipes.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!