What is the best and healthiest canned tuna?

According to Consumer Reports, albacore tuna typically contains three times more mercury than chunk light tuna. Understanding these differences is crucial when asking what is the best and healthiest canned tuna for your dietary needs. This guide provides a detailed look at the options.

Quick Summary

This guide helps you choose the best and healthiest canned tuna by explaining the differences between species, the impact of packing liquids, and how to minimize mercury exposure while maximizing nutritional benefits.

Key Points

• Albacore vs. Skipjack: Choose skipjack (light tuna) for the lowest mercury levels, while albacore (white tuna) has a milder taste but higher mercury content.

• Water vs. Oil: Water-packed tuna is lower in calories and fat, while olive oil-packed tuna offers a richer flavor and texture but adds more calories.

• Check for Mercury Testing: Brands like Safe Catch and Wild Planet test for mercury, offering added peace of mind, especially for those with health concerns.

• Prioritize Sustainability: Opt for brands that use pole-and-line fishing methods, which are more environmentally friendly and often certified by the MSC.

• Consider Health Needs: Pregnant women and young children should limit their intake of canned tuna, especially higher-mercury albacore.

• Focus on Protein and Omega-3s: All types of canned tuna are a great source of lean protein and heart-healthy omega-3 fatty acids.

Understanding the Types of Canned Tuna

Choosing the best canned tuna starts with understanding the different species available. The two most common types you'll find on grocery store shelves are albacore and skipjack. Your choice significantly impacts flavor, texture, and most importantly, health considerations like mercury content.

Albacore Tuna

Often labeled as "solid white" or "chunk white," albacore is known for its mild flavor and firm, light-colored flesh. It is a larger fish and, as a result, contains higher levels of mercury due to a longer lifespan and position higher on the food chain. Because of its mild taste and satisfying texture, many prefer albacore for recipes where the tuna is the main focus, such as a tuna melt or a salad niçoise. However, frequent consumption should be limited, especially for sensitive groups like pregnant women.

Skipjack Tuna

This type is typically sold as "chunk light" tuna. Skipjack are smaller, younger fish with darker, pinker flesh and a stronger, more pronounced flavor. A major health benefit of skipjack is its lower mercury content compared to albacore. This makes it a safer option for more frequent consumption. It's an excellent, affordable choice for tuna salad, casseroles, or any recipe where the tuna is mixed with other ingredients. Other light tuna varieties can also include yellowfin and tongol.

Oil-Packed vs. Water-Packed: Which is Healthier?

The liquid in which tuna is packed also influences its nutritional profile.

Water-Packed Tuna

• Lower in calories and fat: Water-packed tuna is the leaner option, with fewer calories per serving.
• Retains more omega-3s: Some experts believe that water-packed tuna may help preserve more of the tuna's natural omega-3 fatty acids, which are essential for heart and brain health.
• More common: The majority of canned tuna sold in the U.S. is packed in water.

Oil-Packed Tuna

• Richer flavor and texture: Tuna packed in olive oil is prized for its more succulent flavor and softer texture.
• Adds calories and healthy fats: Packing in olive oil can increase the total fat and calorie count, but also adds the benefits of monounsaturated fats.
• Flavor preference: For gourmet applications or salads where a richer taste is desired, oil-packed tuna is often the preference.

The Mercury Dilemma and Sustainable Sourcing

One of the most significant health concerns surrounding canned tuna is mercury content. The larger the fish, the higher the mercury levels, which means albacore generally has more than skipjack. To mitigate this, many brands are now offering products with third-party testing.

• Lower Mercury Options: Brands like Safe Catch and Wild Planet explicitly mention their rigorous mercury testing to provide a safer product. For those concerned about mercury, choosing skipjack or other light tuna varieties is the safest bet.
• Sustainable Fishing: For the health of the oceans, consider sustainably sourced tuna. The "pole and line" method, where fish are caught individually, minimizes bycatch and is more environmentally friendly. Look for certifications from the Marine Stewardship Council (MSC) on the can. American Tuna and Wild Planet are known for their sustainable practices.

Comparison Table: Best & Healthiest Canned Tuna

Feature	Skipjack (Chunk Light)	Albacore (Solid White)	Premium Albacore (Oil-Packed)
Mercury Content	Lowest	Highest	High
Flavor	Stronger, more "fishy"	Mild, less fishy	Rich, buttery
Texture	Softer, flakier	Firmer, steak-like	Succulent, moist
Omega-3s	High	High	Very high, especially in olive oil
Best For	Salads, casseroles	Sandwiches, main dishes	Gourmet applications, salads
Sustainability	Good, especially pole-caught	Lower rating for sustainability	Varies by brand
Brands	StarKist (light), Bumble Bee (Yellowfin)	American Tuna, Wild Planet	Cento, Genova

Top Healthiest Canned Tuna Picks

Wild Planet Albacore Wild Tuna

• Praised for its sustainability, using the pole and line method.
• Tested for mercury, giving consumers peace of mind.
• Packed in extra virgin olive oil for a delicious, fresh flavor.

American Tuna Wild Albacore with Sea Salt

• Offers a sustainable, locally-sourced option that supports fishing communities.
• Features a clean taste, packed only with natural juices and sea salt.
• Highly regarded by chefs and testers for its quality.

365 Whole Foods Albacore Wild Tuna

• Another excellent sustainable option, certified seafood.
• Notable for its low sodium content, a good combo with its high protein.
• Uses 100% pole and line caught tuna.

Safe Catch Elite Wild Tuna

• Offers an option rigorously tested for mercury, ensuring a low-mercury product.
• Uses a unique testing process for each fish, going beyond standard industry checks.
• A good choice for those with significant mercury concerns.

Health Benefits of Canned Tuna

Beyond convenience, canned tuna offers impressive nutritional value.

• High-Quality Protein: Tuna is an excellent source of lean, high-quality protein, with about 20-25 grams per 3-ounce serving.
• Omega-3 Fatty Acids: It contains healthy omega-3 fatty acids, which are beneficial for heart health, reducing inflammation, and supporting brain function.
• Vitamins and Minerals: Canned tuna provides a variety of essential vitamins and minerals, including B vitamins, iron, and selenium.
• Weight Management: As a low-calorie, high-protein food, tuna can be a valuable part of a weight loss or weight management diet.

Conclusion: Making Your Choice

Determining what is the best and healthiest canned tuna ultimately depends on your individual health priorities, flavor preference, and budget. For those prioritizing lower mercury intake, skipjack or light tuna from brands with rigorous testing protocols is the best option. If you prefer a milder taste and firmer texture and don't consume tuna frequently, albacore is a good choice, but be mindful of mercury. For the most environmentally conscious decision, look for pole-and-line caught options. Regardless of your choice, canned tuna remains a convenient, affordable, and nutritious pantry staple. For more information on mercury levels in seafood, you can visit the Consumer Reports' Mercury Findings report.

Best for low mercury: Safe Catch Elite Wild Tuna Best for sustainability: American Tuna or Wild Planet Best for budget: Walmart's Great Value Chunk Light Tuna Best for rich flavor: Oil-packed, premium brands like Cento

By weighing these factors, you can make an informed decision that aligns with your health goals and personal preferences.

Frequently Asked Questions

Is tuna in water or oil healthier?

Tuna packed in water is generally the healthier option for those watching their calories and fat intake. Tuna packed in olive oil, while higher in calories, adds healthy monounsaturated fats and a richer flavor.

Which type of canned tuna has the lowest mercury?

Chunk light tuna, which is most often skipjack, has the lowest mercury levels. Albacore (white) tuna is a larger fish and contains significantly higher amounts of mercury.

How often can I safely eat canned tuna?

For most healthy adults, consuming canned tuna in moderation is fine. However, due to mercury, it's not recommended to eat any single food every day. Pregnant women and young children should strictly follow health guidelines regarding intake.

What is the most sustainable canned tuna?

The most sustainable canned tuna is typically caught using the pole-and-line method, which minimizes bycatch. Look for brands with a Marine Stewardship Council (MSC) certification, such as American Tuna and Wild Planet.

Are there canned tuna brands that test for mercury?

Yes, some brands, like Safe Catch and Wild Planet, explicitly test their fish for mercury and advertise lower-mercury options, providing reassurance for concerned consumers.

What are the health benefits of canned tuna?

Canned tuna is a great source of lean protein, heart-healthy omega-3 fatty acids, and essential nutrients like B vitamins, selenium, and vitamin D.

Is it better to choose solid or chunk tuna?

The choice between solid and chunk tuna is primarily a matter of texture preference. Solid tuna has firmer, larger pieces ideal for sandwiches, while chunk tuna's smaller pieces are better for mixing into salads or casseroles.