Is Tuna High in Oxalates? An In-Depth Look

Tuna is one of the most popular and commonly consumed fish worldwide. Its convenience, affordability and nutritional value make it a staple food for many. But if you’re following a low-oxalate diet, you may be wondering – is tuna high in oxalates?

Oxalates are compounds found in many plant foods that bind to minerals like calcium and prevent absorption For those prone to kidney stones, reducing oxalate intake can help prevent recurrence In this article, we’ll take an in-depth look at the oxalate content of tuna and provide tips for enjoying it on a low-oxalate diet.

What are Oxalates?

Oxalates are naturally occurring compounds found in plant foods like leafy greens, nuts, grains, fruits and vegetables. When consumed, oxalates bind to minerals like calcium and iron in the digestive tract, preventing absorption. Excess oxalates can lead to a buildup of calcium oxalate, which can crystalize and cause kidney stones.

Those with a history of kidney stones are often advised to follow a low-oxalate diet. The goal is to consume less than 50mg of oxalates per day. For reference, 1 cup of raw spinach contains over 600mg.

It’s important to note that not all plant foods high in oxalates need to be eliminated. The key is moderation and balance. Completely restricting high-oxalate foods can lead to nutrient deficiencies over time.

Oxalate Content of Tuna

The good news for tuna lovers is that tuna is very low in oxalates. In fact, most animal foods like meat, poultry, fish and eggs contain negligible amounts. Tuna is safe to enjoy as part of a low-oxalate diet.

Most dietary oxalates come from plant sources like:

• Leafy greens – spinach, kale, collard greens
• Nuts and seeds – almonds, peanuts, sesame seeds
• Grains – wheat bran, oatmeal, quinoa
• Soy products – tofu, soy milk, edamame
• Beans – black beans, navy beans, lentils
• Fruits – blackberries, blueberries, concord grapes
• Vegetables – beets, okra, sweet potatoes

In contrast, tuna and other fish contain only trace amounts of oxalates. Other low-oxalate meats include chicken, turkey, beef and pork. Eggs are another great low-oxalate option.

Nutritional Profile of Tuna

Here’s an overview of the impressive nutrition you get in a 3-ounce serving of tuna:

• High-quality protein: 25g
• Omega-3 fatty acids: 200mg
• B vitamins – B3, B6, B12
• Selenium: over 50% DV
• Potassium: 10% DV
• Iron: 5% DV
• Magnesium: 5% DV

Along with being very low in oxalates, tuna provides high-quality nutrition. It’s one of the richest food sources of heart-healthy omega-3s EPA and DHA. These essential fatty acids are linked to benefits like improved cardiovascular health, brain function and mental health.

Tuna is also loaded with protein, vitamins and minerals. The selenium in tuna supports thyroid function and antioxidant activity. Overall, tuna offers an array of nutrients in a low-calorie package.

Mercury Content of Tuna

When it comes to tuna consumption, most concerns surround mercury content rather than oxalates. Larger, predatory fish like tuna bioaccumulate mercury within their tissues. Excess mercury intake can cause neurological damage.

Guidelines for mercury exposure from tuna include:

• Children under 110 lbs: max 2 servings light tuna/week
• Children over 110 lbs: max 2 servings albacore tuna/week
• Women who are pregnant/nursing: max 2 servings light tuna/week
• Women who aren’t pregnant/nursing: max 2 servings albacore tuna/week
• Men: max 3 servings albacore tuna/week

To limit mercury exposure, choose skipjack and light tuna over albacore (white). Young children and pregnant women have the lowest recommended intake.

Incorporating Tuna in a Low-Oxalate Diet

Here are some simple, delicious ways to enjoy tuna on a low-oxalate diet:

• Tuna wraps – combine with avocado, lettuce, tomato and Greek yogurt ranch dressing.
• Tuna salad stuffed tomatoes – mix tuna with celery, onion and mayo. Stuff in tomato halves.
• Tuna pasta – toss cooked pasta with canned tuna, olive oil, garlic and Parmesan.
• Tuna poke bowl – serve raw tuna cubes over rice with edamame, cucumber, carrot and sesame seeds.
• Grilled tuna steaks – brush tuna steaks with olive oil, garlic and herbs. Grill to perfection.
• Baked tuna patties – mix canned tuna with egg, breadcrumbs and onion. Shape into patties and bake.

When preparing tuna, opt for quick-cooking methods like grilling, baking or pan-searing to prevent overcooking. Overcooked tuna becomes tough and dry.

Other Low-Oxalate Fish Choices

Along with tuna, these fish are low in oxalates and make smart choices:

• Salmon
• Rainbow trout
• Halibut
• Cod
• Haddock
• Sole
• Snapper
• Mahi mahi
• Herring
• Anchovies
• Sardines

Aim for at least two servings of low-mercury fish per week. Salmon, herring and sardines are high in anti-inflammatory omega-3s. Even canned fish like salmon and sardines can help meet recommendations.

Are Plant-Based Foods Off Limits?

It’s a common misconception that all high-oxalate plant foods must be avoided on a low-oxalate diet. Completely eliminating healthy produce could lead to deficiencies in fiber, antioxidants, vitamins and minerals.

The key is focusing on moderation and variety. Some high-oxalate veggies like spinach and beet greens are quite nutritious. Portioning them instead of avoiding altogether is recommended.

Some lower-oxalate produce choices include:

• Carrots
• Broccoli
• Asparagus
• Cucumber
• Bell peppers
• Onions
• Tomatoes
• Green beans
• Zucchini
• Cauliflower

Enjoying a rainbow of vegetables provides protective plant compounds without excessive oxalates.

Takeaways on Tuna and Oxalates

To wrap up, here are the key takeaways on tuna’s oxalate content:

• Tuna is very low in oxalates, making it a safe choice for low-oxalate diets.
• Other low-oxalate animal foods include eggs, chicken, turkey, beef and pork.
• Tuna provides high-quality nutrition including protein, omega-3s, B vitamins, selenium and potassium.
• Limit intake of albacore tuna to minimize mercury exposure. Choose skipjack and light tuna more often.
• Enjoy tuna in moderation along with a variety of low-oxalate fruits, veggies, grains and legumes.
• Focus on balance and variety for ideal nutrition on a low-oxalate diet.