white bean tuna salad

Tasty doesn’t have to be fussy. Healthy doesn’t have to be boring. And a tuna salad sandwich doesn’t have to be just the old-fashioned tuna, mayo and pickle when you mix it up with healthy white beans and lots of little ingredients that add up to lots of flavor.

But before I get into how to make this dish the start of a very healthy day eating the Mediterranean way, here are some tuna fundamentals worth knowing if you’re learning to follow the Mediterranean diet. And I hope that this summary of science-backed details from Medical News Today publication helps you decide if it’s a good fit for you.

“Recommendations for how often a person should eat canned tuna can vary depending on several factors, including the specific type of tuna, their age, and whether or not they belong to a group that may be more sensitive to the effects of mercury.

According to the Dietary Guidelines for Americans, most adults should aim to eat at least 8 ounces, or 2 servings, of fish per week, which can include canned tuna.

However, the Food and Drug Administration (FDA) recommends selecting varieties of fish that are low in mercury for children ages 1 to 11 and individuals who are pregnant, trying to become pregnant, or breastfeeding.

For adults, 4 oz is considered 1 serving. For children, 1 serving is:

• 1 oz for children 1 to 3 years

• 2 oz for children 4 to 7 years

• 3 oz for children 8 to 10 years

• 4 oz for children 11 years and older

Canned light tuna is low in mercury and is considered one of the best choices for individuals who need to limit their exposure to mercury. People who are pregnant or breastfeeding can consume 2 to 3 servings of canned light tuna per week and children can consume 2 servings per week.”

Medically reviewed by Sade Meeks, MS, RD, Nutrition — Written by Megan Ware, RDN, L.D. and Rachael Ajmera, MS, RD — Updated on January 29, 2025

Medical News Today, January 29, 2025

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