Tuna is GOOD for cholesterol. It provides 40-65 mg of cholesterol per 100g (low) but its omega-3 content (EPA+DHA) reduces triglycerides and improves lipid profile. The belly, although higher in calories, is the part with the most omega-3. SENC recommendation: 2-3 servings/week of oily fish, including tuna.
Direct answer: is tuna good or bad for cholesterol?
Tuna is good for cholesterol, not bad. It is one of the most recommended oily fish in heart-healthy diets due to its lipid profile:
- Low-moderate total cholesterol: 40-65 mg/100 g (chicken breast has 70, egg 372 mg/100 g).
- Minimal saturated fat: 0.3-1.5 g/100 g (the fats that actually raise LDL).
- High Omega-3 EPA+DHA: 0.3-1.4 g/100 g, proven to lower triglycerides and raise HDL.
- No sugars, no refined carbohydrates, high satiety power due to protein.
The European Society of Cardiology and the American Heart Association recommend 2 servings of oily fish per week as part of a cardioprotective diet. Tuna fits perfectly.
How much cholesterol does tuna provide (real data)
The cholesterol provided by tuna is moderate and similar to other oily fish. Verifiable data from BEDCA and USDA:
| Product | Cholesterol (mg/100 g) | Omega-3 (g/100 g) |
|---|---|---|
| Fresh tuna | 40-50 mg | 0.3-1.4 g |
| Canned tuna in water | 50-60 mg | 0.3-0.8 g |
| Canned tuna in oil | 55-65 mg | 0.4-0.9 g |
| Tuna/bonito belly | 60-75 mg | 1.5-2.8 g |
| Fresh albacore tuna | 50-60 mg | 0.8-1.5 g |
| Sardine (comparative) | 60-75 mg | 1.4-2.2 g |
| Chicken breast (ref.) | 70-75 mg | 0.03 g |
| Whole egg (ref.) | 372 mg | 0.07 g |
| Butter (ref.) | 215 mg |
