Fish said to be “fatty”, canned tuna is not that much, on condition that you choose it naturally (less than 1 g of lipids per 100 g) rather than oil (14 g of lipids for 100 g). Especially since the sunflower oil generally used is rich in omega-6 fatty acids. It therefore unbalances the right proportion of essential fatty acids present in tuna.
Rich in satiating proteins (25 g per 100 g), tuna is full of vitamin B3 (against excess cholesterol) and vitamin B12 (prevention of cardiovascular diseases). It also contains vitamins B6, D and minerals (selenium, phosphorus, iron, zinc, magnesium, potassium). The only downsides to the table: its high sodium content and traces of heavy metals. Consumed in large quantities, these metals are toxic to the nervous system and increase the risk of cancer. Therefore to consume in moderation.
Tuna: how to choose the right one?
The most commonly canned (non-threatened) species are albacore (albacore tuna from our coasts) and yellowfin tuna (yellowfin tuna), more rarely bigeye tuna and skipjack (pink tuna). Choosing a big brand is not necessarily a guarantee of quality, as highlighted in a survey carried out in 2016 by the magazine 60 Millions de consommateurs. Retailer brands (Lidl, Leader Price, Carrefour, Système U and Auchan) are doing well on the heavy metals side. The MSC label guarantees that the canned tuna comes from sustainable fishing.
In video: the recipe for the tuna sauce for the pasta
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