Neither tuna in a can nor a pouch is definitively "better," as it depends on your priorities: pouches offer fresher texture/flavor (less water, shorter processing) and portability (no can opener needed), while cans are usually cheaper per ounce, often recyclable, and better for larger quantities, though they can be mushier and require draining. Consider texture, convenience, cost, and environmental impact to choose.
Compared to canned fish, the vacuum-sealed pouches also have a fresher flavor and texture. However, there is one potential concern with eating it 3-4 times a week. Tuna, especially white albacore, is relatively high in mercury.
WebMD calls “tuna and salmon in cans or ready-to-eat pouches” examples of “healthy processed foods”. The Academy of Nutrition and Dietetics categorizes canned tuna with canned tomatoes and frozen vegetables—all “foods with less processing” that are “processed at their peak to lock in nutritional quality and freshness”.
A: Each pouch is 2.6 ounce. When I was purchasing the canned tuna I would by the 4 ounce cans. So in my case it would take almost 2 pouches to equal 1 can of tuna.
If you're cutting back on calories and fat, choose tuna packed in water rather than oil. A 3 oz serving of water-packed light tuna has 73 calories and less than 1 g of fat. The same serving size of oil-packed light tuna has 168 calories and 7 g of fat.
Mercury Tested
We hand select and test every, single, tuna, to a mercury limit (10x) lower than the FDA action limit. No other brand in the world does this. That is why Safe Catch Elite and Ahi, Wild Yellowfin are the official tuna of the American Pregnancy Association.
Because of our innovative testing method and strict mercury limits, Safe Catch Elite and Ahi are the only tuna brands to meet Consumer Reports' Low-Mercury Criteria for sensitive populations like pregnant moms and kids and has gained the respect and is the official tuna of the American Pregnancy Association.
First things first, canned tuna is packed with lean protein. Protein helps repair and build tissues, supports muscle growth, and keeps you feeling satisfied and full. So if you're aiming to build muscle, lose or maintain weight, or simply maintain a healthy body, canned or pouch tuna is a superb option.
The healthiest canned fish are small, oily varieties like sardines, mackerel, anchovies, and herring (SMASH), packed with omega-3s, protein, vitamin D, calcium (especially with bones), and lower mercury, with anchovies and sardines often topping the list for overall nutrition and lower cost; salmon is also excellent but choose smaller species like canned sockeye or chum.
If you are eating tuna regularly, sticking with light tuna packets is the safer route. “Smaller species, like light or skipjack tuna, tend to have lower mercury levels than albacore, which is larger and higher on the food chain,” says Benson.
Some tuna cans that say do not drain because they don't add oil, water, fillers, preservatives, and GMO soy broth. Cans that say do not drain contain only tuna or sometimes salmon. They only have natural occurring fish oils and juices and those are rich in omega threes.
Pre-cooked pasta in sauce is one of the unhealthiest canned foods. While they might be tasty meals, the reason they have that addictive flavour is due to high levels of sugar and salt. For example, a can of Heinz Alphaghetti contains 1,490 mg of sodium and 18 g of sugar.
The healthiest canned tuna is typically chunk light skipjack packed in water, due to lower mercury levels and fewer calories than albacore, but for maximum omega-3s, opt for pole-and-line caught albacore (in moderation due to mercury). Look for "no salt added" for sodium control, sustainable sourcing (pole-and-line/FAD-free), and brands that test for mercury (like Safe Catch or Wild Planet https://www.asweetpea).
Neither is universally “better”—it depends entirely on your personal health goals and taste preferences. Tuna in water is lower in calories and fat, making it a good choice for those watching their intake. Tuna in oil offers a richer, more decadent flavor and moister texture, but with a higher calorie and fat content.
No, canned tuna isn't always 100% tuna; it's primarily tuna, but also contains liquid (oil or water) and sometimes added salt or flavorings, with actual tuna content varying by brand and type (e.g., solid vs. chunk), so always check the ingredient list for exact percentages. While tuna is the main ingredient, you'll find other components like sunflower oil, olive oil, water, or salt mixed in, so look at the label to see the tuna percentage, which can range significantly.
The unhealthiest fish to eat are typically large, predatory species high in mercury like shark, swordfish, king mackerel, and imported tilefish, plus bluefin tuna, which are dangerous for brain/nerve health, especially for pregnant women and children; also, farmed salmon and some imported tilapia/catfish raise concerns for contaminants and antibiotics, while orange roughy and Atlantic cod are often cited for high mercury and overfishing/sustainability issues.
Yes, sardines are generally considered healthier than tuna because they are significantly lower in mercury, higher in omega-3s (EPA/DHA), and packed with calcium, vitamin D, and B12, though tuna offers more protein per serving, making sardines the more nutrient-dense choice overall with fewer contaminants.
5 tinned fish that are worth adding to your diet
Tuna has more selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin D; however, chicken meat is richer in vitamin B5 and zinc. Tuna covers your daily selenium needs 153% more than chicken meat. Chicken meat has 41 times less vitamin D than tuna. Tuna has 82 IU of vitamin D, while chicken meat has 2 IU.
One big takeaway is that albacore has much more mercury than light or skipjack tuna, regardless of the brand. That's not surprising, since albacore is larger and lives longer than the tunas that make up the light tuna or skipjack tunas.
No-salt-added canned tuna is one of our go-to picks; It's budget-friendly, versatile and packed with omega-3s, which can lower blood pressure. In fact, a review that included almost 5,000 participants found that just 2 grams of omega-3s daily significantly lowered blood pressure.
You would have to eat around 25 tins (at 95g a tin) of it a week before you hit the maximum tolerable intake of mercury. For pregnant people (or people trying to get pregnant), the limit would be around 12 tins (at 95g a tin) a week. It is unlikely many consumers will reach these limits.
Mackerel
It's an excellent substitute for tuna because it's also high in protein and loaded with omega-3 fatty acids. Compared to tuna, mackerel is often more sustainable and has lower mercury levels.
Fresh and canned tuna provide the same good omega-3 fats. However, canned tuna can be higher in sodium, fat and calories if it is packed in brine or oil. So be sure to choose canned tuna in water to minimise the sodium and fat content.