When checking the nutrition labels, make sure that you're buying “light” tuna because it comes from skipjack tuna, which is lower in mercury. *Avoid getting yellowfin tuna which is a higher mercury level fish. Check the packaging: As a rule of thumb while shopping for anything canned, I go for BPA-free ones.
Oil-packed tuna may be more suitable for recipes that benefit from the richness of the oil, such as pasta dishes or salads, while water-packed tuna can be a healthier option for those looking to reduce their fat intake or enjoy a simple, more straightforward tuna flavor.
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.
1. Is canned tuna fish good for you? 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.
Cans, Jars, and Pouches
Generally, you'll find jarred tuna in all the same varieties as canned, although jarred tuna tends to be moister than many tins and comes in bigger pieces.
There are some differences between pouched and canned tuna
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.
Is this okay? Yes. 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.
Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6-12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat this kind of tuna up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
Canned tuna is perfectly safe to eat directly out of the can, with no further preparation necessary; however, rinsing the tuna before eating it can remove excess sodium, and in the case of tuna that is packed in oil, rinsing it can remove some of the excess calories.
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.
3. It saves the lives of bycatch. Pole and line fishing is selective, not indiscriminate. By targeting tuna specifically, and releasing bycatch immediately, no dolphins, sharks, turtles, etc.
Also, due to the higher levels of mercury in tuna, if you are eating canned tuna, it is best not to pick fresh tuna as your weekly portion of oily fish. Other fish high in omega-3 fatty acids you could try instead include salmon, mackerel and sardines.
6) Canned tuna generally has lower levels of mercury than fresh or frozen tuna fillets. The natural order of the food chain is such that mercury concentration increases as small fish get eaten by medium fish who in turn get consumed by large fish who ultimately, may be consumed by humans.
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 ...
Tunas in olive oil are tasty, practical and versatile, but another key advantage is that they are also highly nutritious (of course, we're talking about high quality tuna). Four tips that will help you pick out top quality tuna in olive oil.
Summary. Fish that contain high levels of mercury include shark, ray, swordfish, barramundi, gemfish, orange roughy, ling and southern bluefin tuna. Mercury is a naturally occurring element that is found in air, water and food.
"While canned tuna, especially light varieties, has relatively low average levels of mercury, individual cans can sometimes have much higher levels," Consumer Reports said.
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.
Pouch containers have the same kind of tuna as cans, but pouches were not tested. There was a wide range of mercury levels between types — light and albacore — and brands. Albacore had higher levels of mercury in all brands, not surprisingly because the fish are larger, according to CR.
Our light tuna is wild caught and hand-packed in a Flavor Fresh Pouch® to preserve its delicious flavor. With no draining required, this convenient pouch makes it easy to incorporate lean protein into your busy and active lifestyle.