By Rosie Schwartz, RD, FDC
Canned tuna has long been a favourite, nutrient-packed and convenient pantry staple yet, over the past while, many people are giving it a pass. Warnings abound about the risks of eating tuna due to the potential consequences of ingesting mercury. Even Health Canada offers advice on the types of fish that should be eaten less often and tuna, particularly the white albacore variety, is near the top of the list. However, it seems to be a well-kept secret that Canadian tuna from British Columbia, is not a culprit here as its mercury counts are extremely low.
Why is mercury a concern?
Mercury is a natural substance but due to widespread contamination of our ecosystems, it has become a global problem. One form, called methylmercury, is especially concerning for pregnant and breastfeeding women along with small children as it can have harmful effects on the neurological development of infants and young children.
Mercury is found in particularly high levels in certain fish and seafood – large fish that prey on much smaller fish, as over time, the mercury can accumulate. Fresh or frozen tuna, shark, swordfish, marlin, orange roughy and escolar (also known as butterfish) along with most canned white albacore tuna are among the offenders.
Most Canadians don’t need to limit how much canned (white) albacore tuna they eat each week. However, Health Canada recommends that women who are or may become pregnant and breastfeeding mothers may consume up to 300 g a week of albacore tuna. That’s about two 170-g cans of albacore tuna per week. For kids, it’s suggested that those between the ages of 5 and 11 limit their intake to a maximum of 150 g (about one 170-g can per week) and children 1 to 4 years of age can consume up to 75 g (about half of a 170-g can per week). Note that there are about 120 grams of actual tuna in a 170-g can of tuna after the liquid has been drained.

Canadian Tuna is a smart choice
Because the albacore tuna from the waters of British Columbia and the Pacific Northwest are much smaller when fished than those from other areas of the world, their mercury content is not of any concern. Just compare the size of BC tuna at 12 to 20 pounds versus the typical 125-pound albacore tuna caught elsewhere – definitely a whopping difference.
Due to fishing practices, Canadian albacore tuna has also received recognition as being sustainable by a number of groups, including the Oceanwise program. The industry abides by federal programs which ensure that there is no overfishing. The fish is also troll-caught using barbless hooks, which effectively eliminates bycatch (fish or other marine species caught unintentionally while fishing for specific species) and as a result, is identified as a Dolphin Friendly Fishery.
A nutritious catch
While salmon is often thought of as the best choice for omega-3 fatty acids, BC albacore tuna ranks right up there as well. These fish contain two omega-3 fatty acids –eicosapentaenoic and docosahexaenoic acids (EPA and DHA) – which have been shown to offer an assortment of health benefits.
Omega-3 fats are not only heart-healthy but they also supply anti-inflammatory action. Inflammation is thought to be one of the factors in the development and treatment of illnesses such as diabetes and several auto-immune diseases.
To reap the maximum amount of omega-3s from your canned fish, consider using tuna canned in water or broth. When you drain tuna canned in oil, as the omega-3s in the tuna have mixed with the canning oil, you end up pouring off some of those healthy fats.
In addition, for pregnant women, including DHA and EPA is key for the neurological development of the fetus while for young children, these omega-3s play a major role in brain development, learning and behaviour.
If that’s not enough, BC albacore tuna, besides being a super source of protein, also provides the mineral selenium which is known for its powerful antioxidant action.

Keep your pantry stocked
While tuna sandwiches are an easy way to include this fish on the menu, keeping canned tuna on hand as a pantry staple can make for tasty and speedy meals. In the time it takes to cook up some pasta, you can add tuna to a skillet containing sauteed onions, garlic, peppers and spinach or arugula for a dinner in a flash. Mix in the pasta and top it off with some grated parmesan. Or cook extra pasta and add diced raw veggies and tuna with a mayo, grainy mustard and yogurt dressing for a yummy lunchtime pasta salad. Tuna patties are also a delicious option and freeze well.
You don’t have to live in British Columbia to purchase BC tuna. To order online, simply search it and check out the offerings. But if you do live out west, you’re indeed lucky as you can enjoy fresh or frozen BC tuna too!