Tuna: Lean Protein & Omega-3 Powerhouse

Tuna are large, fast-swimming ocean fish (genus *Thunnus*) prized worldwide for their **firm texture** and **mild flavor**. Common types include **yellowfin, albacore, skipjack, and bluefin**.

- **Calories:** ~130 kcal - **Protein:** ~28 g (high-quality, complete) - **Fat:** ~1 g (lean) but contains beneficial **EPA & DHA omega-3s** - **Vitamins:** B12, D - **Minerals:** selenium, phosphorus, potassium

- **Muscle support:** complete protein for repair and growth - **Brain & heart health:** omega-3 fatty acids (EPA/DHA) - **Rich in B12 & D:** supports energy, bones, immunity - **Low calorie:** great for lean, high-protein meals

- **Mercury levels:** choose light/skipjack for frequent consumption; limit albacore & bigeye - **Overfishing concerns:** look for **MSC-certified** or sustainably caught tuna - **Canned varieties:** check sodium content (choose low-sodium when possible)

- **Fresh steaks:** grill, sear, or bake (best served medium-rare) - **Canned tuna:** for salads, sandwiches, pasta - **Sashimi or poke:** sushi-grade raw tuna - Combine with olive oil, herbs, lemon for a healthy protein boost

Tuna is a lean, nutrient-dense source of protein and omega-3s—best enjoyed in moderation with attention to sustainability and mercury levels.