is there iodine in canned tuna

Is There Iodine in Canned Tuna? A Closer Look at This Nutrient-Packed Fish

Tuna is one of the most popular fish in the world, thanks to its mild flavor, versatility, and nutrition profile While fresh tuna is delicious, most people eat tuna from a can Canned tuna is affordable, has a long shelf life, and can be added to sandwiches, salads, pasta dishes, and more.

But is there iodine in canned tuna? And how much does a typical serving provide? Keep reading to learn everything you need to know about iodine in canned tuna.

What is Iodine and Why Do We Need It?

Iodine is an essential trace mineral that’s crucial for maintaining thyroid hormone levels and supporting metabolic function. The body needs iodine to make thyroid hormones like triiodothyronine (T3) and thyroxine (T4).

These hormones control your metabolism and play key roles in growth, development, and many cellular processes. Iodine deficiency can lead to hypothyroidism, goiter, mental retardation, growth stunting, and other health issues.

The recommended daily intake (RDI) of iodine for most adults is 150 micrograms. This increases to 220 micrograms per day for pregnant women and 290 micrograms for breastfeeding women.

Good Dietary Sources of Iodine

Iodine occurs naturally in some foods and is added to items like table salt. Here are some of the top dietary sources:

• Seafood: Fish and shellfish like cod, tuna, shrimp, and oysters contain good amounts of iodine.

• Dairy products: Milk, yogurt, and cheese are major contributors of iodine.

• Eggs: One large egg provides about 20% of the daily iodine needs.

• Sea vegetables: Seaweed is one of the richest natural sources, but content varies.

• Iodized salt: Half of U.S. salt is iodized and provides 71 mcg per 1/4 teaspoon.

• Grains: Breads and cereals are sometimes fortified with iodine.

• Fruits and veggies: Potatoes, prunes, strawberries, and navy beans provide small amounts.

As you can see, seafood like tuna is a stellar source of iodine. But how much is actually in canned tuna?

Iodine Content of Canned Tuna

The iodine content of canned tuna can vary based on the specific type, serving size, canning process, and whether it’s packed in oil or water. Here’s an overview of the iodine levels in different canned tuna products:

• Albacore (white) tuna: 20 mcg in 2.5 oz, 14 mcg in 3 oz

• Skipjack tuna: 10 mcg in 3 oz

• Light tuna: 17 mcg in 3 oz

• Canned tuna in oil: Tend to be slightly higher in iodine than tuna canned in water

As you can see, a 3 ounce serving of canned light tuna provides around 17 micrograms of iodine. This supplies about 11% of the recommended daily iodine needs for adults. Albacore or white tuna is higher, with a 2.5 ounce serving offering 20 mcg or 13% DV.

A 3 ounce serving is about the size of a deck of cards or one small can of tuna. Consuming canned tuna a few times per week can help you easily meet your iodine needs.

Benefits of Consuming Canned Tuna

In addition to supplying iodine, canned tuna offers several other important nutrients:

• High in protein: A 3 ounce serving contains about 20 grams of protein.

• Rich in omega-3s: Provides beneficial EPA and DHA fatty acids.

• Good selenium source: Contains over 50% of the selenium you need in a day.

• Vitamin D: Canned tuna packed in oil provides around 50 IU vitamin D per serving.

• B vitamins: Contains small amounts of niacin, B6, and B12.

• Minerals: Provides phosphorus, magnesium, iron, potassium, zinc, and calcium.

Consuming tuna and other seafood at least twice a week offers fantastic health benefits. It promotes heart health, brain function, healthy aging, and better body composition.

Potential Downsides of Canned Tuna

While tuna is very healthy, there are a few things to keep in mind:

• Mercury content: Larger fish like albacore tuna have more mercury than smaller skipjack tuna.

• Sodium content: Canned tuna contains around 200-350 mg sodium per serving.

• BPA risk: Some cans may leach this industrial chemical into tuna, but many brands now use BPA-free cans.

• Acrylamide formation: High-heat processing of canned tuna can form small amounts of this potentially carcinogenic compound.

To limit exposure to mercury, the FDA recommends eating no more than 12 ounces (two average cans) of light tuna per week or 6 ounces of albacore. Pregnant women should consume no more than 6 ounces of canned tuna per week.

Rinsing canned tuna and choosing low sodium options can help reduce sodium intake. Opting for brands that use BPA-free cans and acrylamide-minimizing manufacturing practices can further reduce potential risks.

Incorporating Canned Tuna into a Balanced Diet

Canned tuna is affordable, shelf-stable, and provides iodine and many other nutrients. Enjoying it in moderation as part of a varied, whole food diet is a safe and healthy way to meet your iodine needs.

Here are some simple ways to eat more canned tuna:

• Make tuna salad with Greek yogurt, celery, onion, lemon juice, and spices. Enjoy in a lettuce wrap or on whole grain toast.

• Mix with avocado, tomatoes, beans, and spices to make tuna tacos or wraps.

• Add to pasta dishes, green salads, or grain bowls for an extra protein punch.

• Make a classic tuna melt with melted cheese on whole grain bread.

• Enjoy a tuna sandwich with veggies like lettuce, tomato, onion, spinach, and avocado.

• Whip up tuna cakes by combining with shredded potato, egg, parsley, spices and breadcrumbs. Then pan-fry until browned and crispy.

• Sprinkle canned tuna over a frozen pizza before baking for extra protein.

• Make tuna poke bowls with avocado, edamame, carrots, cucumber, and brown rice.

The iodine, omega-3s, protein, and other nutrients in canned tuna offer many benefits. Enjoying it regularly is a safe, budget-friendly way to meet your daily iodine needs and enhance your overall diet quality.

Frequently Asked Questions about Iodine in Canned Tuna

1. Is canned tuna high in iodine?

Yes, canned tuna contains moderate amounts of iodine. A 3 ounce serving offers around 11-20% of the iodine you need per day. Consuming canned tuna a few times a week helps ensure you get enough of this essential mineral.

1. Is canned tuna healthier than fresh tuna?

Canned tuna is not necessarily healthier than fresh tuna. However, the canning process helps reduce parasites, extend shelf life, and makes tuna more affordable and convenient to eat. Overall, both provide excellent nutrition.

1. Is canned albacore or skipjack better?

Albacore (white) tuna has a bit more omega-3s than skipjack but also contains more mercury. For most people, canned light tuna made from smaller skipjack tuna is the better choice to limit mercury exposure.

1. Is it okay to eat canned tuna everyday?

Due to its mercury content, it’s best to limit canned albacore tuna to around 6 ounces per week and light tuna to 12 ounces. Enjoying a few servings of canned tuna every week is fine for most people as part of a balanced diet.

1. Does the canning process destroy the nutrients in tuna?

While some vitamin C and B vitamins are reduced, the omega-3s, protein, selenium and iodine are well retained in canned tuna. Rinsing the tuna before eating helps reduce any sodium added during canning. Overall, canned tuna is still highly nutritious.

The Bottom Line

Canned tuna is an excellent source of iodine, providing about 11-20% of your daily needs in a typical serving. Along with its stellar nutrition profile, affordable price, and convenience, enjoying canned tuna regularly is a great way to ensure you meet your iodine intake goals. Just be sure to choose low mercury options like skipjack tuna and avoid eating more than 12 ounces per week.

Incorporating a couple servings of canned tuna into your weekly meal rotation, along with other iodine-rich foods like dairy, eggs, and seaweed, can help prevent a deficiency in this