Neither cans nor pouches are inherently healthier; the key is choosing tuna packed in water, opting for light/skipjack for lower mercury (especially if eating often), and checking sodium levels, as pouches can be more convenient but sometimes require added dressing, impacting overall nutrition, while cans offer variety (water/oil, low sodium options). Pouch tuna often tastes fresher and is less mushy, while canned tuna (especially water-packed) can retain more omega-3s, though oil-packed tuna in extra virgin olive oil adds healthy fats.
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.
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" tuna brand depends on your priority (mercury, sustainability, or nutrition), but top contenders often include Safe Catch (lowest mercury), Wild Planet, American Tuna, and Ocean Naturals for sustainable pole-and-line/troll-caught options with low bycatch, while Blue Harbor and Tonnino are praised for taste/nutrition in taste tests. Look for "pole and line" or "troll caught" on the label for better sustainability and lower mercury, and check for FDA/FDA-compliant mercury testing.
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.
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”.
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.
Safe Catch Elite Tuna, simply the lowest mercury tuna of any brand.
The 13 Healthiest Tinned Fish, Packed With Protein and Omega-3s
Whether or not you choose to eat tuna daily as part of a balanced diet comes down to one thing – personal preference. Unless you are trying for a baby, pregnant, or breastfeeding, there's no reason why tinned tuna can't become a daily mealtime go-to in your home. As with all diets, though, variety is key.
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.
Simply pair a packet of our Wild Caught Light Tuna in Spring Water with nuts, cheese, fresh veggies, and a hard-boiled egg for a filling meal in minutes. It's got all the essential nutrients you need to help refuel after an intense workout or a full day of meetings.
Tuna is a lean protein low in cholesterol and saturated fats and a natural source of DHA and EPA omega-3 fatty acids. Research has shown that people who eat at least two servings of seafood a week have lower rates of heart disease than those who eat less.
If you're looking for a water-packed canned tuna, Blue Harbor (view at Amazon) is a delicious choice for albacore packed in water—and it's sustainably sourced, as well. Or, if you'd rather buy an oil-packed canned tuna, you won't go wrong with Tonnino's yellowfin option (view at Amazon).
Yes, canned tuna is primarily tuna, but it's not 100% pure tuna; it also contains water, oil, or brine, plus seasonings or other added ingredients, though tuna is always the main ingredient by weight. Different types of canned tuna (like "white" or "light") use different species (albacore, skipjack, yellowfin), and some brands add flavorings, making it important to check the label for exact contents.
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).
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.
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.
Tuna lightly seared and served medium-rare is an easy and healthy way to prepare a tuna steak - pair it with some avocado, a squeeze lime, and a bit of fresh ginger, and your taste buds will be jumping for joy.
No matter which type of canned tuna you use — oil-packed, water-packed, chunk, or solid — it's essential to drain it thoroughly before mixing it with any other ingredients. That simple step is the easiest way to avoid soggy, sad tuna salad.
As with nearly all canned foods, our canned products are cooked in the can as part of the canning process. This means that they are always fully cooked in the sealed can and may be eaten straight from the can without the need for additional cooking. However, you can warm them up if that is how you like to eat them.
In more severe cases, symptoms such as bronchospasm, respiratory failure, and low blood pressure may be present (vasodilatory shock). Patients with tuna poisoning have symptoms such as diarrhea and abdominal pain.
Certain types of tuna are high in mercury, which can have harmful effects on health in high amounts or in certain populations. For most healthy adults, it's recommended to consume at least 2 servings of fish per week, which can include tuna.