What brand of tuna is Whole30?

Over 75% of grocery shoppers have a difficult time finding compliant foods while on a specialty diet, and the Whole30 program is no exception. So, what brand of tuna is Whole30 compliant, and what should you look for on the label to ensure you stay on track with your reset? This guide helps you navigate the canned tuna aisle with confidence.

Quick Summary

Identify Whole30 compliant tuna brands like Safe Catch and Wild Planet by understanding which ingredients are forbidden and learning how to effectively check labels for a successful diet reset.

Key Points

• Check Labels Thoroughly: The most important step for any brand is to scrutinize the ingredient list for non-compliant additives like sugar, preservatives, or soy.

• Officially Approved Brands: Safe Catch is an officially Whole30 Approved brand, making it a guaranteed safe choice.

• Trusted Alternatives: Wild Planet is a highly reliable alternative, known for its clean, minimal ingredient options.

• Watch Out for Broth: Be cautious of tuna that lists unspecified "vegetable broth" in its ingredients, as this often contains soy.

• Opt for Simple Packing: The safest options are tuna packed in water or extra virgin olive oil.

• Use Compliant Alternatives: For tuna salad, swap out traditional mayonnaise for mashed avocado or compliant mayo from brands like Primal Kitchen.

Understanding Whole30 Rules for Canned Tuna

On a Whole30 program, the goal is to eat only whole, unprocessed foods for 30 days. This means you must be diligent about reading every single food label, even for products that seem simple, like canned tuna. While plain canned fish is generally permitted, many brands include non-compliant ingredients. You need to avoid additives like sugar, preservatives, and specific types of vegetable broth that can contain soybeans. The key is to find tuna that has only fish and water or extra virgin olive oil as ingredients, with a little salt being acceptable.

Top Whole30-Compliant Tuna Brands

When searching for a tuna brand that is explicitly Whole30, a few names rise to the top. These brands are either officially approved or widely recognized in the Whole30 community for their minimal, clean ingredients.

Safe Catch

Safe Catch is one of the most trusted brands among Whole30 followers and is officially Whole30 Approved. They are known for individually testing every fish for mercury, ensuring a low mercury content, and using minimal ingredients.

• Safe Catch Elite Pure Wild Tuna: This product is famously Whole30 compliant and contains only skipjack tuna with no additives, making it a perfect protein source.
• Safe Catch Wild Albacore Tuna: Their albacore variety is also compliant, often featuring just tuna and water.

Wild Planet

Wild Planet is another excellent choice and is often cited by Whole30 participants as a high-quality, compliant option. Their commitment to sustainable, pole-and-line fishing methods makes them a popular pick for those who value ethical sourcing.

• Wild Planet Wild Albacore Tuna, No Salt Added: This variety contains only sustainably caught albacore tuna, making it perfectly compliant for your 30-day reset.
• Wild Planet Skipjack Wild Tuna: This product is another minimal-ingredient option, often packed just in water for a clean, lean protein source.

How to Vet Other Brands for Compliance

Beyond the well-known brands, you can find other compliant options at your local grocery store, but you must be a vigilant label reader. Follow these steps to determine if a store brand or a different mainstream product is Whole30-approved:

1. Check the ingredients list: The most critical step. Look for just tuna, water, and salt. Oil-packed versions must specify extra virgin olive oil or avocado oil.
2. Scrutinize the broth: Some canned tunas contain a 'vegetable broth' to add flavor and moisture. This broth can contain soy, a major no-go on Whole30. Avoid any tuna with unspecified broth or with soy listed in the ingredients.
3. Look for certifications: While not mandatory, certifications like 'Non-GMO', 'Kosher', and 'Paleo' can sometimes be a good indicator that the product aligns with Whole30 principles.
4. Confirm the packing liquid: Tuna packed in water or compliant oils like extra virgin olive oil are safe. Tuna packed in anything else, such as soybean oil or other non-compliant vegetable oils, is not allowed.

Comparison of Whole30 Compliant Tuna Options

Feature	Safe Catch Elite Tuna	Wild Planet Albacore Tuna	Other Compliant Brands (e.g., store brands)
Whole30 Status	Officially Whole30 Approved	Widely recognized as compliant	Requires careful label checking
Key Ingredients	Skipjack tuna (often just tuna)	Albacore tuna (often just tuna, water, salt)	Tuna, water, salt (must check for additives)
Potential Issues	None (approved status)	No issues for compliant versions	Hidden vegetable broth (soy), non-compliant oils
Preparation	Often no draining needed	May need draining	Depends on packing liquid
Mercury Levels	Independently tested to be low	Tested for mercury	Varies by brand
Sourcing	Wild-caught, sustainable	Sustainably wild-caught (pole & line)	Varies

Incorporating Compliant Tuna into Your Whole30 Meals

Now that you know which brands to look for, here are some creative ways to use canned tuna during your Whole30 program:

• Tuna Salad (No Mayo): Replace traditional mayonnaise with compliant alternatives. Mash a ripe avocado for a creamy base, or use compliant mayonnaise brands like Primal Kitchen. Add chopped celery, red onion, and fresh herbs for flavor.
• Tuna Stuffed Avocados: For a quick and easy lunch, mix compliant tuna with a little compliant mayo or mashed avocado and stuff it into a halved avocado.
• Tuna Lettuce Wraps: Serve your tuna salad mixture in large lettuce leaves, such as romaine or butter lettuce, for a crisp, low-carb meal.
• Tuna Cakes: Combine drained tuna with an egg, some almond flour (or coconut flour), and compliant seasonings. Pan-fry them in avocado oil until golden brown.
• Simple Tuna Melts (Whole30-Style): While you can't use bread or cheese, you can create a creative "tuna melt" by topping a baked sweet potato or a thick slice of roasted bell pepper with your tuna salad and a slice of compliant prosciutto before heating it up.

Conclusion

Navigating the world of canned goods on a Whole30 can be tricky, but knowing what brand of tuna is Whole30 compliant makes it significantly easier. Brands like Safe Catch and Wild Planet are reliable choices, offering clean, minimally processed options. For all other brands, the golden rule is to read the ingredient label carefully, avoiding any non-compliant oils, sweeteners, or additives like soy-containing vegetable broth. By doing so, you can enjoy this convenient and protein-rich food source throughout your program without compromising your goals.

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Key Takeaways

• Compliant Brands: Safe Catch is officially Whole30 Approved, while Wild Planet is a trusted and compliant alternative.
• Ingredient Scrutiny: Always check ingredient labels to ensure no non-compliant additives like sugar, preservatives, or soy-containing vegetable broth are present.
• Proper Packing: Look for tuna packed in water or Whole30 compliant oils like extra virgin olive oil or avocado oil.
• Alternative Preparation: Use mashed avocado or compliant mayonnaise to make tuna salad, instead of traditional versions that contain non-compliant ingredients.
• Versatile Meals: Canned tuna can be used in numerous creative Whole30 recipes, from lettuce wraps to tuna cakes, making it a valuable pantry staple.

FAQs

Question: Can any brand of canned tuna be Whole30 compliant? Answer: No, you must read the ingredients list carefully. Many brands include vegetable broth, soybean oil, or other additives that are not compliant.

Question: Is StarKist tuna Whole30 compliant? Answer: Some specific StarKist products, like their Chunk Light Tuna in Water, may be compliant, but you must check the ingredient label every time. Watch for added vegetable broth that might contain soy.

Question: How can I make a Whole30-compliant tuna salad without mayo? Answer: You can mash a ripe avocado with your drained tuna for a creamy and delicious alternative to traditional mayonnaise.

Question: Is tuna packed in olive oil compliant? Answer: Tuna packed in extra virgin olive oil is compliant, but you must confirm the oil is not a non-compliant type like soybean or canola oil. Some brands like Genova use compliant oils.

Question: What is the benefit of choosing a Whole30 Approved brand like Safe Catch? Answer: Choosing an officially approved brand like Safe Catch eliminates the guesswork, as their products are guaranteed to meet all Whole30 standards. They also test for mercury, providing an additional benefit.

Question: What if the tuna label lists "vegetable broth"? Answer: If "vegetable broth" is listed without further detail, it is not compliant because it may contain soy. You should avoid any products with this ambiguous ingredient.

Question: Are tuna pouches or individual tuna packs compliant? Answer: Just like with canned tuna, you must check the ingredient label on individual packs and pouches. Many brands offer compliant versions, but some contain hidden additives.

Citations

• Whole30.com. "Safe Catch Tuna - The Whole30 Program." whole30.com/whole30-approved/safe-catch/
• Amazon.ca. "Wild Planet Wild Albacore Tuna, No Salt Added, 5 Ounce Can (Pack ..." www.amazon.ca/Wild-Planet-Albacore-Added-Ounce/dp/B004AHDV82
• The Spruce Eats. "Whole30 Food List: What You Can and Cannot Eat." thespruceeats.com/whole30-food-list-what-you-can-and-cannot-eat-4775509
• Whole30.com. "Whole30 101: Label-Reading." whole30.com/article/whole30-label-reading/
• Tastes Lovely. "Whole30 + Keto Tuna Avocado Boats - Tastes Lovely." tasteslovely.com/paleo-tuna-avocado-boats/
• The Spruce Eats. "Whole30 Food List: What You Can and Cannot Eat." thespruceeats.com/whole30-food-list-what-you-can-and-cannot-eat-4775509

Frequently Asked Questions

Can any brand of canned tuna be Whole30 compliant?

No, you must read the ingredients list carefully. Many brands include vegetable broth (which can contain soy), soybean oil, or other additives that are not compliant.

Is StarKist tuna Whole30 compliant?

Some specific StarKist products, like their Chunk Light Tuna in Water, may be compliant, but you must check the ingredient label every time. Watch specifically for added vegetable broth that might contain soy.

How can I make a Whole30-compliant tuna salad without mayo?

You can mash a ripe avocado with your drained tuna for a creamy and delicious alternative to traditional mayonnaise. Add chopped celery, red onion, and compliant herbs for extra flavor.

Is tuna packed in olive oil compliant?

Tuna packed in extra virgin olive oil is compliant, but you must confirm the oil is not a non-compliant type like soybean or canola oil. Some brands like Genova use compliant oils.

What is the benefit of choosing a Whole30 Approved brand like Safe Catch?

Choosing an officially approved brand like Safe Catch eliminates the guesswork, as their products are guaranteed to meet all Whole30 standards. They also test for mercury, providing an additional benefit.

What if the tuna label lists "vegetable broth"?

If "vegetable broth" is listed without further detail, it is not compliant because it may contain soy. You should avoid any products with this ambiguous ingredient to ensure compliance.

Are tuna pouches or individual tuna packs compliant?

Just like with canned tuna, you must check the ingredient label on individual packs and pouches. Many brands offer compliant versions, but some contain hidden additives, so vigilance is key.

Can I use any canned seafood on Whole30?

No, while most seafood is permitted, you must still check the label of any canned seafood for added sugars, oils, or preservatives. Stick to simple ingredients.