Tuna is a large and oily fish, providing high amounts of vitamin D and omega-3 fatty acids, as well as selenium, niacin, and vitamins B1 and B6. It is an excellent source of protein and is relatively low in calories.
Because tuna is a large fish, some types are high in mercury. Canned “light” tuna is regarded as a low-mercury fish. Albacore or “white” tuna is regarded as somewhat higher in mercury content, such that pregnant women and young children should eat it no more than once a week. Both types of tuna are frequently cited as offering health Benefits that far outweigh the risks of the small amounts of mercury they contain.Nutritional Facts
One-fourth cup of solid white tuna, drained, provides 80 calories, 0 g carbohydrate, 16 g protein, 1 g fat, 0 g dietary fiber, and 310 mg sodium.