Canned tuna is a wonder food for bodybuilders and fitness lovers. Not only does tuna provide nutrients the body needs to maintain health, but those nutrients (protein, carbs and fat) are balanced in such a way that makes tuna idea for fitness and weight loss programs.

Canned tuna is also quick to prepare and is commonly eaten right out of the can or whipped into a tuna spread using fat-free mayonnaise with diced dill pickles which can be added to whole wheat sandwich bread or crackers, or used as a topping for salads. The only problem with canned tuna is that it can become a bit monotonous eating it the same way time after time.

Health Benefits and Nutritional Value of Canned Tuna

What makes canned tuna such a great fitness food, besides it being incredibly fast and convenient, is that it is quite nutritious. In order to get the best benefits, you want to purchase tuna which is canned in water and light (without salt). You should also drain the tuna completely before using. One can of drained light tuna packed in water contains approximately 40 grams of protein, 200 calories and 300 milligrams of omega-3 fatty acids.

Canned tuna also provides other health benefits besides being extremely good for fitness diets and weight loss. Studies conducted by various institutes have found tuna to prevent or help with a number of health risks. Tuna helps prevent strokes, Alzheimer’s, kidney and breast cancers, and macular degeneration. It also relieves rheumatoid arthritis and lowers blood pressure.

Delicious Tuna Recipes

Canned tuna can be boring if constantly eaten straight from the can or made into a traditional tuna spread. Therefore, we are including 5 additional tuna recipes which will keep you eating nutritious tuna and enjoying each delicious bite.

Creamy Dijon Tuna

This recipe puts a twist on traditional tuna spread. It provides that desirable creamy texture while adding the nip of Dijon mustard.

• 1 can of water-packed, light tuna
• 1 T. of Dijon mustard (other spicy mustards can be substituted)
• ¼ cup of Greek yogurt
• Salt, pepper and any other spices to taste

Stir the Dijon mustard and Greek yogurt into the tuna and add salt, pepper and any other spices which you may like. Spread the creamy Dijon tuna on whole wheat bread, unsalted whole wheat crackers, or celery sticks.

Italian Tuna Pita

These tasty pitas are the perfect selection for lunch or snacks on the go. The calorie content is a bit higher due to the pita bread, which can work well for those wanting to up their calorie intake.

• 1 can of water-packed, light tuna
• ½ cup shredded lettuce
• 4 cucumber slices
• 4 tomato slices
• 3 T. fat-free Italian salad dressing
• 1 whole wheat pita bread

Stir 2 T. of fat-free Italian salad dressing into a drained can of tuna. Place tuna in the pita and top with lettuce, tomatoes and cucumbers. Add 1 T. of Fat-free Italian salad dressing to the top of the veggies.

Tuna Salad

This delicious tuna recipe is perfect for those wanting to watch their carbs and it is quick to make. It’s also full of extra vitamins and minerals supplied through the fresh veggies.

• 1 can of water-packed, light tuna
• Fresh spinach leaves
• Sliced cucumbers, carrots, tomatoes, red peppers and any other fresh veggies you may enjoy
• Salt, pepper and any other spices to taste
• Your favorite fat-free dressing or salsa

Add salt, pepper or other spices to the drained tuna. Spread out the spinach leaves in a bowl, add the tuna and sliced veggies and top with dressing.

Italian Tuna Melt

This recipe makes a wonderful and fast meal for cooler days. This tuna melt contains a moderate amount of carbs and a lot of protein.

• 1 can of water-packed, light tuna
• 2 T. of tomato sauce
• Dash of oregano
• ¼ cup low-fat mozzarella cheese
• 1 whole wheat English muffin

Spread tomato sauce on each slice of the English muffin. Add the tuna and mozzarella cheese to one slice of the English muffin and cheese only to the other. Sprinkle oregano over the cheese on both slices. Place the slices in a toaster oven and broil until the cheese is melted. Combine the slices and enjoy!

Tuna and Feta Pasta Salad

Adding high protein feta cheese to tuna makes this dish a protein powerhouse. The pasta adds the additional benefit of carbs which are slow burning making this recipe a perfect selection for workout programs.

• 1 can of water-packed, light tuna
• 1 cup of whole wheat pasta
• 1/3 cup feta cheese
• 4 halved cherry tomatoes
• ¼ cup sliced olives (black or green)
• Salt, pepper and any other spices to taste
• 1 T. olive oil

Prepare pasta. Add tuna, feta cheese, halved cherry tomatoes, olive slices, spices to taste and olive oil to hot pasta and stir until feta cheese is slightly melted. Eat as is, or add as a topping to lettuce.