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.
Best in breed
If the tin doesn't list the type of tuna, don't buy it. Brands with decent credentials include Fish 4 Eva, John West, Safcol and Sirena. Aldi and Coles own-brand cans are OK, too, but check each for breed and catch method.
Canned tuna originates from the same source as fresh tuna—with real tuna. Much of the canned tuna that you'll find in your grocery store shelves comes from the Pacific Ocean.
When buying tuna, opt for skipjack or canned light varieties, which do not harbor as much mercury as albacore or bigeye. You can consume skipjack and canned light tuna alongside other low-mercury species, such as cod, crab, salmon and scallops, as part of the recommended 2–3 servings of fish per week ( 10 ).
From a nutrition standpoint, water-packed tuna provides you with pure protein and a more subtle tuna flavor. Oil-packed tuna, on the other hand, has a softer texture and stronger tuna flavor. Both water-packed and oil-packed are excellent sources of protein and can be found from sustainable, non-GMO brands.
Our commitment to sustainability is paramount to our business: 100% of our tuna is pole and line caught. Pole and line is the most sustainable catching method presently available and means catching fish by hand, one at a time.
No nets. One fish at a time.
Pole and line is a traditional fishing method that relies on individual fishermen using hand held poles. Pole and line fishing is highly selective, meaning that other marine animals are rarely caught, and if they do become caught can be returned to the ocean unharmed.
Sirena made a public commitment in 2010 to source 100% of our tuna across all product ranges by using only a sustainable method for commercial tuna harvesting — Pole and Line Fishing.
Not only is it lower in sodium and other additives, it's a good source of omega-3 fats and a great way to add protein to your lunch! Compared to canned fish, the vacuum-sealed pouches also have a fresher flavor and texture.
Dieters, piscatarians, low carbers, and fish lovers should head straight to Aldi for their high quality tuna. Tuna makes for a healthy plate, as it is recommended by nutritionists for its high levels of omega-3 fatty acids, which may help to reduce omega-6 fatty acids and LDL cholesterol.
Why it's important to choose FAD-free. 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.
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. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.
Over the past 60 years, Sirena's iconic yellow cans and mermaid logo have become synonymous with quality and amazing taste. The secret lies in Sirena's choice of the finest oil blends and flavoursome tuna loins from freshly caught yellowfin and skipjack tuna. Today, quality and sustainability go hand in hand at Sirena.
Interesting to know: all the pole and line products (except Woolworths') are skipjack tuna, which is significantly lower in mercury than yellowfin (which Sirena is full of).
was founded in 1945 by a group of South Australian Fishermen to sell their catch; the first of its kind in Australia. This connection with the craft and the catch has been constant throughout our history.
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.
Sirena Tuna Quality
Established in 1956 Sirena is still 100% Australian owned.
Sirena is an Australian brand of canned premium chunk style tuna which began as a passion for good food and a desire to share great tasting food with the community. After immigrating to Australia in 1949, Carlo Valmorbida and his family embarked on a project to bring Italy's best loved foods to Australia.
Draining the liquid removes excess sodium, which is beneficial for salt-conscious eaters. And, perhaps even more important for tuna salad sandwich fans, removing that briny water will lower the chances of a soggy sandwich saga on your plate.
While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D. Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.
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.