Tuna has become a popular source of lean protein that is low in calories and fat. But one nutrient that tuna is high in is sodium. The amount of sodium in tuna can vary depending on the type of tuna and how it is prepared. In this article, we’ll look at the different types of tuna, how much sodium they contain and how to reduce the sodium content of tuna.
Types of Tuna and Their Sodium Content
There are several types of tuna that are available to buy, including canned, fresh, frozen and smoked. Each type of tuna has a different sodium content.
Canned Tuna
Canned tuna is one of the most popular types of tuna and is usually made from skipjack or yellowfin tuna. It is usually sold in brine or oil, and the sodium content can vary depending on which type you buy. A 3-ounce serving of canned tuna in water contains an average of 94 milligrams of sodium. A 3-ounce serving of canned tuna in oil contains an average of 230 milligrams of sodium.
Fresh Tuna
Fresh tuna is a type of tuna that is usually sold as steaks or fillets. It is usually made from yellowfin or albacore tuna and is usually sold raw. A 3-ounce serving of fresh tuna contains an average of 74 milligrams of sodium.
Frozen Tuna
Frozen tuna is usually made from skipjack or yellowfin tuna and is usually sold as steaks or fillets. A 3-ounce serving of frozen tuna contains an average of 59 milligrams of sodium.
Smoked Tuna
Smoked tuna is usually made from skipjack or albacore tuna and is usually sold as steaks or fillets. It is usually smoked with a combination of salt, sugar and spices. A 3-ounce serving of smoked tuna contains an average of 790 milligrams of sodium.
How to Reduce the Sodium Content of Tuna
If you are trying to reduce the sodium content of tuna, there are several steps you can take.
Choose Low-Sodium Canned Tuna
If you are buying canned tuna, choose a brand that is labeled as “low-sodium” or “no-salt-added”. These types of tuna contain less sodium than regular canned tuna.
Drain and Rinse Canned Tuna
If you are buying canned tuna, make sure to drain and rinse the tuna before you eat it. This will help to reduce the sodium content by up to 40%.
Choose Fresh or Frozen Tuna
If you are looking for a low-sodium option, choose fresh or frozen tuna. Both types of tuna are lower in sodium than canned tuna.
Season Tuna with Low-Sodium Substitutes
When seasoning tuna, choose low-sodium substitutes such as garlic powder, herbs and spices, lemon juice, and vinegar. These ingredients will add flavor without adding sodium.
Frequently Asked Questions
What Type of Tuna is Lowest in Sodium?
Fresh tuna is the lowest in sodium, with an average of 74 milligrams per 3-ounce serving. Frozen tuna is also relatively low in sodium, with an average of 59 milligrams per 3-ounce serving.
How Can I Reduce the Sodium Content of Canned Tuna?
To reduce the sodium content of canned tuna, choose a low-sodium or no-salt-added brand. Drain and rinse the tuna before eating it, as this will help to reduce the sodium content by up to 40%.
Can I Buy Low-Sodium Tuna?
Yes, you can buy low-sodium canned tuna. Look for brands that are labeled as “low-sodium” or “no-salt-added”.
What is the Difference Between Fresh and Canned Tuna?
The main difference between fresh and canned tuna is the sodium content. Canned tuna is usually higher in sodium than fresh tuna, with an average of 94 milligrams per 3-ounce serving for canned tuna in water and 230 milligrams per 3-ounce serving for canned tuna in oil. Fresh tuna is lower in sodium, with an average of 74 milligrams per 3-ounce serving.
What is Smoked Tuna?
Smoked tuna is usually made from skipjack or albacore tuna and is usually sold as steaks or fillets. It is usually smoked with a combination of salt, sugar and spices. A 3-ounce serving of smoked tuna contains an average of 790 milligrams of sodium.
What is the Nutritional Value of Tuna?
Tuna is a good source of protein and is low in calories and fat. It is also a good source of omega-3 fatty acids, vitamin B12, selenium and phosphorus. The amount of sodium in tuna can vary depending on the type of tuna and how it is prepared.
What are Some Ways to Prepare Tuna?
Tuna can be prepared in a variety of ways. It can be grilled, baked, seared, poached or canned. It can also be used in salads, sandwiches, casseroles, soups, stews and more.
Is Tuna Safe to Eat?
Yes, tuna is safe to eat in moderation. However, it is important to be aware of the potentially high levels of mercury in some types of tuna, such as albacore. It is also important to be aware of the potential for high levels of sodium in some types of tuna, such as canned tuna.