A 3-ounce serving of light tuna in water provides 17g protein, ~250mg combined EPA + DHA omega-3 fatty acids (lower than salmon but meaningful), 100% DV selenium, 75% DV vitamin B12, vitamin D, niacin, and B6. Critically, light tuna (skipjack) has approximately 1/3 the mercury content of canned albacore tuna — making it the safer choice for regular consumption.
Available at every grocery store, dollar store, and convenience store. Often $0.79-$1.29 per can. StarKist, Bumble Bee, and store brands are reliable for chunk light. Wild Planet brand at health stores is premium quality.
For Black Americans facing cardiovascular mortality 30% above the national average and limited fresh-fish access in many neighborhoods, canned light tuna is one of the most cost-efficient cardiovascular interventions available. Daily intake of 250mg+ EPA + DHA shows cardiovascular benefit; two cans of light tuna per week meets this threshold for under $4. The selenium content is also relevant — selenium status affects thyroid function and antioxidant defense, and selenium deficiency is more common in some inland regions. CHOOSE LIGHT (SKIPJACK) over albacore — albacore has substantially higher mercury content, which is a real concern at frequent consumption rates and particularly in pregnancy.
Drain. Use in tuna salad (with celery, onion, light mayo or Greek yogurt, lemon, herbs). Stir into pasta dishes. Add to salads and grain bowls. Make tuna patties (with egg, breadcrumbs, onion, herbs, pan-fried in olive oil). Stir into beans and rice for protein boost.
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