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.
However, since heat can penetrate the thin material on the pouch more easily than cans, pouched tuna requires a shorter cooking and processing time, which leads to a fresher and firmer tasting product, according to Just Food.
Oil vs Water
Tuna packed in water will contain fewer calories and less fat but also allows for the loss of omega 3 fatty acids to occur. Water-packed also dilutes the natural juices and flavors contained within the fish and can lead to a more rounded and less refined taste.
Safe Catch Elite Tuna, simply the lowest mercury tuna of any brand.
If you're concerned about limiting the amount of mercury you consume, and if you've eaten no other fish during the week, Consumer Reports says up to 12 ounces a week of Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, and StarKist Chunk Light tunas are the safer choices among the products ...
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.
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.
According to the administration, adults can typically consume two to three 4-ounce servings of light tuna each week. However, if you choose albacore tuna, you should limit your consumption to only one 4-ounce serving per week — and refrain from eating any other fish.
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.
Tuna in olive oil is rich in noble proteins. These proteins provides the amino acids we need for tissue replacement. Tuna is therefore very popular among athletes and among people keen on augmenting their muscle mass.
Why do we say "Do Not Drain"? Safe Catch's artisanal single-cook process retains 100% of the tuna's vital oils—like heart-healthy Omega 3s. When you open a can of Safe Catch you will find a solid tuna steak with naturally occurring fish oils and juices that are full of nutrients. Pour into a bowl, mix it up and enjoy!
Since many people worry about the mercury content of canned fish, first choose a trusted brand. Then go for varieties canned in spring water as these deliver the omega 3 fats that are beneficial to health without the added fat (cans in oil) or salt (cans in brine).
Instead of using mayo in tuna salad you can use greek yogurt or regular yogurt. Yogurt mimics the texture of mayo with less fat and more protein.
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.
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.
Most Aussie brands get a sustainability tick from Greenpeace. Look for pole- and-line-caught tuna, which are hooked one by one, avoiding by-catch. Think twice about yellowfin, which is generally less sustainable than skipjack. If the tin doesn't list the type of tuna, don't buy it.
"One big takeaway is that albacore has much more mercury than light or skipjack tuna, regardless of the brand," the organization said. "That's not surprising, since albacore is larger and lives longer than the tunas that make up the light tuna or skipjack tunas.
Canned light tuna is low in mercury and is considered one of the best choices for individuals that need to limit their exposure to mercury. People who are pregnant or breastfeeding can consume 2–3 servings of canned light tuna per week and children can consume 2 servings per week.
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.
SAFCOL TUNA
The South Australian Fishermans Co-Operative Limited (S.A.F.C.O.L.) 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.
The good news is that eating canned tuna will not directly raise your cholesterol levels. And, with many options available, such as tuna melts, tuna on crackers or tuna casseroles, eating this fish can be a tasty part of a heart-healthy diet.