Calorie Breakdown by Safe Catch Tuna Type
When it comes to answering the question of how many calories are in 1 can of Safe Catch tuna, the answer isn't a single number. Instead, it depends on the specific product line you choose. The brand offers several varieties, including Elite Wild Pure Tuna, Wild Albacore, and Wild Ahi Yellowfin, each with a distinct nutritional profile. All Safe Catch tuna is mercury-tested and slow-cooked in its own natural juices, eliminating the need for draining, which means all the healthy fats and calories are consumed.
Safe Catch Elite Wild Pure Tuna
This product is made from wild-caught skipjack tuna, known for its mild flavor and sustainable sourcing. A 5-ounce can of Elite Wild Pure Tuna has approximately 100 calories. The total protein content is notably high, coming in at around 40g per can, or 24g per 3oz serving, making it an excellent source of lean protein. It is important to remember that Safe Catch cans contain 1.5 servings, so the full can provides the higher calorie total.
Safe Catch Wild Albacore Tuna
As a larger tuna species, albacore has a milder flavor and lighter color compared to skipjack. A 5-ounce can of Safe Catch Wild Albacore tuna has approximately 100 calories, with one 3oz serving providing around 61 calories. This variety offers about 35g of protein per 5oz can and is also a great source of natural omega-3s, which are retained due to the special cooking process.
Safe Catch Wild Ahi Yellowfin Tuna
Yellowfin tuna offers a balanced flavor profile, falling between skipjack and albacore. A 5-ounce can contains approximately 110 calories per 3oz serving. However, the total protein can reach as high as 42.5g per can, which suggests a slightly higher calorie density due to the natural fish oils being sealed in during cooking.
Comparison of Safe Catch Tuna Varieties
For a clear overview of the nutritional differences, compare the common 5oz canned varieties:
| Tuna Variety | Calories (per 5oz can) | Protein (per 5oz can) | Omega-3s | Key Difference |
|---|---|---|---|---|
| Elite Wild Pure Tuna | ~100 kcal | 40g | Retained | Lowest mercury tested |
| Wild Albacore Tuna | ~100 kcal | 35g | Retained | Milder, white meat taste |
| Wild Ahi Yellowfin | ~110 kcal (approximate based on per-serving data) | 42.5g | Retained | Richer flavor profile |
The Health Benefits of Safe Catch Tuna
Choosing Safe Catch goes beyond simply counting calories. The brand prides itself on delivering a product that is not only minimally processed but also packed with health benefits. Their artisanal approach ensures that you are consuming pure, high-quality seafood with no additives or fillers.
- Maximum Nutrient Retention: By cooking the tuna only once inside the can, Safe Catch retains 100% of the natural oils, which are rich in Omega-3 fatty acids, crucial for heart and brain health.
- Reduced Mercury Exposure: Every single tuna is tested for mercury, with limits far stricter than FDA standards. This makes it a safer option for sensitive populations, such as pregnant women and children.
- High-Quality Protein Source: Each can provides a significant amount of lean protein, essential for muscle repair, satiety, and overall body function.
- Clean and Pure Ingredients: With no added water or oil, you are getting nothing but pure, wild-caught tuna and a touch of sea salt in most varieties. This makes it ideal for diets like Whole30, Paleo, and Keto.
Versatile and Delicious Recipes
Because Safe Catch tuna is not pre-cooked on racks and drained like conventional brands, it has a superior texture and flavor. The natural juices and oils create a rich, moist tuna steak that is perfect for a variety of recipes.
- Simple Tuna Salad: Create a classic tuna salad by flaking the tuna with a fork and mixing with a little mayonnaise, celery, and onion. Since the tuna is already moist, you may need less dressing.
- Quick Tuna Melt: Spread the tuna mixture on a slice of bread, top with cheese, and grill for a satisfying, warm meal.
- Tuna Pasta: Incorporate flaked tuna into a light pasta dish with lemon, capers, and a bit of olive oil.
- Protein-Packed Salads: Use the tuna to top a fresh green salad with mixed vegetables and a light vinaigrette.
- Tuna Croquettes: Mix with breadcrumbs and an egg, then form into patties and pan-fry until golden brown.
Conclusion
Understanding how many calories are in 1 can of Safe Catch tuna requires knowing the specific product line, as calories can range from 100 to over 110 per 5-ounce can depending on the tuna species. The Elite Wild Pure Tuna and Wild Albacore varieties both hover around 100 calories per 5-ounce can, while the Wild Ahi Yellowfin is slightly higher due to its nutritional composition. This artisanal approach, which prioritizes nutrient retention and strict mercury testing, ensures a clean, healthy, and delicious meal packed with protein and omega-3s.
