Claudann Jones

No doubt about it, tuna is super food. Not only is it a great source of lean protein and packed to the gills with B vitamins, it also tastes great and can be made into dozens of dishes. Tuna is also an easy, convenient and budget friendly way to add lean protein to your diet.

What has nutritionists and scientists really excited about tuna is the omega-3 fatty acids they contain. Omega-3s have lately been associated with all kinds of health benefits from warding off depression and cognitive decline to reducing inflammation and the risk of heart disease. The evidence is so good that the American Heart Association recommends we eat fish rich in omega-3 fatty acids — like tuna and salmon — twice a week.

Did you know there are many different varieties of tuna? Some of the species of tuna that are more commonly consumed:


• Light flesh and mild flavor

• Canned as “white meat tuna”


• Dark red flesh and fattiest of any tuna

• Best option for fresh tuna and is used almost exclusively in sashimi and sushi dishes


• Strong flavor

• Canned as chunk light tuna

Yellowfin (Ahi)

• Light pink with mild flavor

• Comparable to bluefin tuna and is often marketed as frozen tuna steaks of fresh loins or steaks.

The USDA 2015 Dietary Guidelines recommends incorporating fish as a healthy part of your weekly diet. Check out our seafood recipes at to find easy and healthy recipes to start making at home tonight!

For more information on nutrition and food safety, contact Claudann Jones, Smith County Extension Agent for Family and Community Health at 903-590-2980 or email at Like our Facebook page: Texas A&M AgriLife Extension Service Smith County.

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