Mercury Concerns
Questions & Answers from the FDA/EPA Advice on What Pregnant Women and Parents Should Know about Eating Fish, FDA
Albacore has more omega-3 fat per ounce, but since it comes from a larger tuna species, it also has more mercury. On the other hand, chunk light comes from a smaller fish species and has less mercury and omega-3 fat.
The Food and Drug Administration and EPA recommend that women who may become pregnant, pregnant women, nursing moms and young children eat up to 12 ounces (2 average meals) of lower-mercury fish and shellfish each week. Since albacore ("white") tuna has more mercury than light tuna, when choosing your 2 fish, you can safely eat up to 6 ounces of albacore tuna each week (which is a healthy serving of tuna for one average meal).
Use the chart to help you choose which fish to eat each week. Eating a variety of fish is better for you and your child than eating the same type every time.
Canned Tuna
Tuna is one of the easiest protein sources to keep on stock for a quick meal.
Choosing the Right Can
Water and Oil-packed tuna can be used to create a healthy recipe. The most common water-packed varieties in the market are albacore and chunk light. Albacore has a milder flavor, while chunk light tends to have a stronger flavor. Three ounces of tuna canned in water has the following nutrition information:
Recipe
Tomato, Tuna & Tarragon Salad
Serves 6
Ingredients.
1/2 cup diced Red Onion
1/3 cup low-fat mayonnaise
Freshly Ground Pepper To Taste
6-ounce, 2 cans chunk light tuna in olive oil, water-packed
2 Celery stalks, thinly sliced
1/4 cup Packed coarsely chopped fresh tarragon leaves
8 cups torn lettuce, or mixed greens
1/2 cup diced Red Onion
1/3 cup low-fat mayonnaise
Freshly Ground Pepper To Taste
6-ounce, 2 cans chunk light tuna in olive oil, water-packed
2 Celery stalks, thinly sliced
1/4 cup Packed coarsely chopped fresh tarragon leaves
8 cups torn lettuce, or mixed greens
Directions.
