How good are the benefits from eating tuna fish by itself, not in a sandwich? I know it has a lot of protein, but is eating just the servings size of canned tuna fish for lunch or a mid-morning snack good for you? I want to build muscles and I already weight train every other day and do cardio everyday, so I want to change my diet to add more protein and build more muscle.

Thanks for any input that you have.

For muscle building, I think just a plain can of tuna is great. It has about 32 grams of protein in a small 150 calorie serving. But, it has a lot of sodium. I rinse mine a few times before I eat it. I usually add mine to a large bowl of spinach to get even more protein. :)

What's bad about sodium?

Water retention and bloating, high blood pressure, hypertension. You're supposed to have less than 2300 mg daily, according to the American Heart Association, and a can of tuna has about 600-650. It adds up. One teaspoon of salt has 2300mg. It's just something to watch out for.

be careful not to eat a can of tuna everyday. tuna has alot of mercury. you really should not eat more than 3cans a week. i used to do that but then i got blood work done and it came back saying that i had mercury in my blood. so be SUPER careful.