The Healthiest Canned Tuna: What to Look For

Why Choose Canned Tuna?

Canned tuna is a convenient and nutritious pantry staple that many people enjoy. It's a quick source of protein and other essential nutrients, making it a popular choice for busy individuals and families. This affordable seafood option is especially favored in the United States, where it dominates the shelves of grocery stores.

When exploring canned tuna, shoppers will find various species, including skipjack and albacore, as well as different packaging styles, either solid or chunked. However, it's crucial to understand that not all canned tuna is nutritionally equal.

Nutritional Benefits of Canned Tuna

Tuna is one of the most globally consumed fish types and is rich in essential nutrients. Frances Largeman-Roth, a registered dietitian and author, points out that a typical three-ounce serving of canned tuna contains about 22 grams of protein. This lean protein supports muscle growth and helps manage weight, while also keeping you full.

The Dietary Guidelines for Americans recommend that adults aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily, making canned tuna an excellent choice to meet these goals. Additionally, most canned tuna varieties are low in calories and fat, while being entirely carbohydrate-free.

Among the different types, skipjack tuna, often labeled as “light” tuna, tends to be the leanest option, whereas albacore, or “white” tuna, has a slightly higher fat content. Notably, tuna is also an excellent source of heart-healthy omega-3 fatty acids, like DHA and EPA, which are vital for brain, eye, and skin health. Furthermore, canned tuna delivers crucial vitamins, including B12 and D, and minerals such as selenium.

Choosing the Healthiest Canned Tuna

While all canned tuna has nutritional advantages, some choices stand out as healthier options. According to Largeman-Roth, skipjack tuna is often recommended due to its smaller size, leading to lower mercury levels. The U.S. Food and Drug Administration (FDA) designates skipjack as a “best choice” for consumption two to three times a week. Other larger species, like albacore and yellowfin, may still be part of your diet but should be eaten less often.

What the tuna is packed in also influences its healthfulness. Opt for cans that contain tuna packed in water or extra virgin olive oil, as these options are typically healthier. Tuna that has no added salt is a preferable choice to manage sodium levels effectively.

“I prefer tuna packed in EVOO not only for its taste but also because it adds heart-healthy fats,” says Largeman-Roth. However, while oil-packed tuna may taste great, be mindful that it tends to have higher calories than water-packed varieties.

What to Avoid in Canned Tuna

Finding the right canned tuna means steering clear of options laden with unnecessary additives, high sodium, or refined oils. Largeman-Roth warns against tuna packed in vegetable oils, which generally contain less beneficial fats compared to those packed in olive oil. Canned tuna can also vary widely in sodium content—some varieties contain over 400 mg per serving.

The fewer ingredients listed on the label, the better. If a can of tuna has a long list of unrecognizable ingredients, it’s worth considering an alternative.

Understanding Mercury Content in Tuna

Mercury, a toxic substance found in fish, presents a health concern that can't be ignored. While almost all fish have some mercury, larger fish tend to accumulate more. Albacore tuna, being one of the largest types, is associated with higher mercury levels. Although still classified as a “good choice” by the FDA, it should be consumed less frequently than lighter varieties like skipjack.

For pregnant women and young children, it’s advisable to limit consumption of higher mercury fish like yellowfin and albacore to minimize health risks. Always consult with a healthcare professional if you have any concerns regarding tuna consumption.

Creative Ways to Enjoy Canned Tuna

Canned tuna is not only healthy but also versatile. You can savor it straight from the can with simple seasonings like lemon juice and herbs, or incorporate it into various recipes for a protein boost. Here are some delicious ideas to try:

• High-protein tuna salad with Greek yogurt
• Tuna macaroni pasta salad
• Niçoise-style tuna grain bowls
• Tuna kimbap for a fun twist
• Mediterranean-inspired tuna sandwiches

With these insights on canned tuna, you can make informed choices and incorporate this nutritious seafood option into your meals with confidence.