To avoid concerning tuna brands, focus on mercury levels (favor skipjack over albacore), sustainability (look for pole/line caught), and ethical sourcing, with major brands like Starkist, Bumble Bee, and Chicken of the Sea often cited for poor practices or high mercury/bycatch, while Greenseas and store brands like Aldi/Woolworths might not live up to sustainability claims, but brands like Wild Planet, Safe Catch, and Tonnino are often recommended alternatives.
Buy skipjack and yellowfin tunas labeled pole-caught, pole-and-line, troll-caught, or FAD-free from the Atlantic or Pacific. Avoid all bluefin tuna, except if you confirm it's Pacific bluefin tuna from a yellow-rated source (scroll down for more information). Avoid tuna caught in the Indian Ocean.
Apparently, the safest tuna to eat is Skipjack.
Chicken of the Sea's Albacore Tuna in Oil may be flavorful, but it's one of the unhealthiest choices among canned tuna products. It contains 350 mg of sodium per serving and packs in more total fat than water-packed varieties, including about 3 grams of saturated fat per can.
The recommended shelf life for canned tuna is 2–5 years, as long as the can is in good condition. Damaged or swollen cans of tuna could indicate that the contents are no longer safe to consume.
Check the recall notice – Identify whether your product is affected by reviewing the brand and lot numbers. Do not consume – If you suspect your product is contaminated, do not open or eat it. Dispose of it properly – Discard the can safely to prevent others from accidentally consuming it.
The Best Canned Tuna, Ranked
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.
There are two main kinds of canned tuna: chunk light and solid or chunk white (albacore). 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.
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.
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.
Histamine Toxicity (Scombroid Fish Poisoning)
Scombroid fish poisoning, also known as histamine toxicity, occurs when bacteria in improperly stored tuna produce large amounts of histamines. Even people without a tuna allergy can experience symptoms similar to an allergic reaction if they eat contaminated fish.
AKA: false albacore, albacore, little tuna, bonito, Fat Alberts. Description: Little tunny is a tuna-shaped fish that is steel blue on top and silver below with wavy stripes along the posterior portion of the back.
How do you reduce sodium in tuna? The most effective way to reduce sodium in canned tuna is to drain it and rinse it thoroughly with fresh water.
Top 10 Tunas
A tuna grading chart can vary slightly depending on the region or market; however, some common grades include: # 1 grade: This is typically the highest grade available for tuna. It represents superior quality with vibrant coloration, high fat content, exceptional flavor, and a buttery texture.
Which one should I choose?
The recall affects tuna sold under the Genova, Van Camp's, H-E-B, and Trader Joe's brands due to a manufacturing defect in the “easy open” pull tab lid, which could compromise the seal and allow dangerous bacteria to grow. Consumers are advised not to eat the affected tuna products even if they appear normal.
While tuna can be a nutritious addition to any diet, it's important to limit your intake when pregnant or breastfeeding due to its mercury content.
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).
Skipjack are the smallest and most abundant of the major commercial tuna species. They have a streamlined body that is mostly without scales.
Safe Catch's Original Elite Wild Tuna. Safe Catch Elite Tuna, simply the lowest mercury tuna of any brand.
What foods are concerned? Some species of fish are richer in histidine than others, which can lead to higher histamine production. These are mainly species of tuna, mackerel, kingfish and bonito. Other species such as sardines, herring, anchovies, jacks, swordfish and dolphinfish are also concerned.