There are two main kinds of canned tuna: chunk light and solid or chunk white (albacore). Mercury levels in canned white tuna, which is exclusively albacore, are almost three times higher than those found in smaller skipjack tuna commonly used in canned light tuna products.
Albacore is firm and meaty, with a light, mild flavor. Yellowfin and skipjack are a bit softer and have a richer, more intense taste. The choice comes down to personal preference: If you like a less “fishy” tuna experience, go for white tuna; if you want stronger flavor, light tuna is a better choice.
Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway.
“Tuna” is an umbrella term that encompasses 61 species scientists often categorize as “tuna and tuna-like fish.” Of these 61, only 14 are considered true tuna. And of the 15 sold commercially or caught for sport, usually just three varieties — albacore, skipjack and yellowfin — are sent to the cannery.
Although most brands have switched to the more sustainable skipjack, yellowfin tuna can still be found canned in Aussie supermarkets.
It is safe for everyone (including pregnant women) to consume canned tuna as part of their fish intake. Canned tuna generally has lower levels of mercury than tuna fillets because smaller tuna species are used and the tuna are generally younger when caught.
John West The Best
Obviously, it all starts with a commitment to source our seafood from some of the best suppliers and the most pristine fisheries – both in Australia and the rest of the world.
The FDA recommends consuming fish lower in mercury. For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury.
Mercury levels in canned white tuna, which is exclusively albacore, are almost three times higher than those found in smaller skipjack tuna commonly used in canned light tuna products.
Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus.
Fish aggregating devices (FADs) can have negative effects on vulnerable species. Look for canned tuna labels that say pole-caught, pole-and-line-caught, troll-caught, FAD-free, free school, or school-caught to be sure you're getting a more ocean-healthy product.
Check the packaging for the "best by" date, and choose tuna that is fresh. Avoid dented or swollen cans, which may indicate food safety concerns. Look for BPA-free canning. Nutrition facts: Consider the nutrition label, and notice nutrition factors like protein content, omega-3 fatty acids, and sodium.
Since tuna is relatively high in mercury, one can per day would bring you to the FDA suggested maximum amount of mercury. Having more than that on occasion may not be a problem, but you are at risk of getting low dose sustained mercury poisoning.
Types of Canned Tuna. There are a few species of tuna you'll find canned; the most common are albacore and skipjack. Each has a slightly different flavor and texture. Albacore: With an overall light and mild flavor and a natural salinity, albacore is popular for its versatility.
Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price. 3.
Skipjack are the smallest of the major tuna species, while yellowfin are larger. So, the fact the canned tuna in Australian cupboards is likely to contain smaller species is already a bonus when it comes to reducing mercury risk.
Safe Catch Elite Tuna, simply the lowest mercury tuna of any brand.
Fish that are very high in mercury include bigeye tuna (a kind sometimes used in sushi), king mackerel, orange roughy, shark, and swordfish. These should be consumed only very occasionally, if at all, and not ever by children or people who are or could become pregnant.
If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.
As for one tuna that is sold in a glass jar, this is a likely indicator of moist, tender tuna, since glass can't withstand the high-heat treatment that be used for cans, so the contents are given a lower-temperature pasteurization which results in fish that is more moist.
If your iron levels are solid but you could use some more zinc, potassium, or phosphorus, then chicken is a better choice. In the end, the choice between tuna and chicken boils down to what you need. Whichever you choose, you're guaranteed lots of lean, low-calorie protein, with vitamins and minerals galore.
Skipjack Tuna (65%), Spring Water. Skipjack Tuna - Katsuwonus pelamis, wild caught in the Western and Central Pacific Ocean, using FAD-Free purse seine methods that reduce bycatch.
The majority of our yellowfin tuna is also sourced from the Western and Central Pacific Ocean (WCPO), which has some of the healthiest populations of tuna in the world.
Cole's (Coles) Premium Skipjack Tuna originates in the pristine waters of Cape Verde where the fish are harvested, processed and packaged using traditional methods and recipes. The Cape Verde fishery is in harmony with Cole's long term, sustainable approach to responsible fishing.