What To Consider Before Eating Tuna On A Keto Diet

If you're reading this article right now, odds are you have, will have, or have had a can or pouch of tuna in your pantry. A whopping 266.2 million Americans consumed this favorite fish in 2020 alone, per Statista. Easy, affordable, shelf-stable, and versatile, tuna just may be the perfect protein.

When you think of the keto diet, no carbs, high fat, and lots of protein probably come to mind. While these are valid associations and the foundations of this dietary plan, it doesn't mean other important nutrients are shunned.

When embarking on any restrictive way of eating, such as with keto, it's helpful to evaluate if you are coming up short in any other areas of your nutrition needs, points out Biljana Novkovic, Ph.D. for SelfDecode. While opening a can of tuna seems like an easy option for a quick keto snack or lunch, there is something to consider before you grab that can opener.

Fiber falls under the carbohydrate umbrella. According to Harvard School of Public Health, it does an excellent job of keeping us moving and regular because our bodies cannot digest it. Because it remains intact as it moves through our system, a 2019 study published in the Journal of Nutrition and Metabolism shows it may also do an excellent job at keeping us feeling full and satiated by providing bulk and slowing the emptying of the stomach.

Per the USDA, tuna lands at 0 on the fiber spectrum, so needless to say, it is not a good source of the carb. However, with 24 grams of protein and 0 grams of carbohydrates or sugar in just 3 ounces, plus Omega-3 fatty acids (per StarKist), it's pretty perfect for the keto diet.

A simple solution to hit your fiber goals while enjoying tuna as part of your keto diet is to bulk up the can with some low-carb veggies. By just adding some celery to your tuna salad or wrapping it up in a butter lettuce leaf, you'll be adding on some grams of the friendly filler.