Canned tuna is a convenient and affordable source of protein and heart-healthy omega-3 fatty acids, but not all canned tuna is created equal. To determine which option is best for your health, it is essential to understand the differences in species, packing liquids, and fishing methods. Making an educated choice can help you minimize your exposure to mercury while maximizing the nutritional benefits.
Species: Albacore vs. Light (Skipjack)
The type of tuna is the most significant factor influencing its nutritional profile and mercury content. The primary types found in cans are albacore and light tuna, with light tuna typically being skipjack.
Albacore Tuna
Often labeled as "solid white" tuna, albacore has a lighter color, milder flavor, and firmer texture.
- Higher in Omega-3s: Albacore generally contains more omega-3 fatty acids compared to light tuna.
- Higher in Mercury: As a larger, longer-living species, albacore accumulates higher levels of mercury. For most adults, the FDA recommends limiting white (albacore) tuna to one serving per week.
Light (Skipjack) Tuna
Light tuna is typically made from smaller species like skipjack and has a softer texture and a more pronounced flavor.
- Lower in Mercury: Skipjack has significantly less mercury due to its smaller size and shorter lifespan. This makes it a safer option for frequent consumption, especially for sensitive groups.
- FDA Recommendation: For canned light (skipjack) tuna, the FDA suggests 2 to 3 servings per week for adults.
Packing Liquid: Water vs. Oil
The liquid in which the tuna is canned also impacts its nutritional content, particularly its calories and fat.
Water-Packed Tuna
- Lower Calories and Fat: This is the best choice if you are watching your calorie and fat intake. A 3-ounce serving of water-packed light tuna has significantly fewer calories and less fat than its oil-packed counterpart.
- Retained Omega-3s: When water-packed tuna is drained, its natural omega-3s are largely retained, unlike with oil-packed varieties.
Oil-Packed Tuna
- Higher Calories and Fat: Oil-packed tuna has more calories and fat, particularly if packed in a less-healthy vegetable oil. Some brands use higher-quality olive oil, which can add flavor and beneficial fatty acids.
- Lost Omega-3s: Draining oil-packed tuna removes much of the beneficial omega-3s, which are oil-soluble and leach into the packing liquid.
- Enhanced Flavor: For many, oil-packed tuna offers a richer flavor and moister texture.
Low-Sodium Options and BPA-Free Cans
Beyond the species and packing liquid, other factors can influence the healthfulness of your canned tuna choice.
- Sodium Content: Many canned tunas have high sodium levels. For individuals on sodium-restricted diets, choosing a "no salt added" or "low sodium" variety is a healthier option.
- BPA-Free Cans: Some can linings contain bisphenol A (BPA), a chemical that can leach into food. To minimize exposure, look for cans explicitly labeled as BPA-free.
Choosing Sustainable and Responsible Tuna
Beyond personal health, the health of our oceans is a vital consideration. Responsible fishing practices can help prevent overfishing and protect marine ecosystems.
- Pole-and-Line Caught: This method involves catching fish individually, which significantly reduces bycatch (unintended marine life) compared to large nets. Look for this label to support more sustainable fishing.
- Marine Stewardship Council (MSC) Certified: This third-party certification indicates that the tuna comes from a sustainably managed fishery.
- Traceability: Reputable brands offer traceability, providing information on where and how the tuna was caught.
Key Factors for Choosing the Healthiest Canned Tuna
- Mercury Content: Prioritize light (skipjack) tuna for lower mercury levels, especially for regular consumption or at-risk groups.
- Packing Medium: Choose water-packed for lower calories and fat, while oil-packed offers richer flavor but higher fat content.
- Sodium Levels: Opt for low-sodium or no-salt-added options to manage blood pressure and overall health.
- Sustainability: Look for pole-and-line caught or MSC-certified labels to support ocean health.
- Can Material: Select products in BPA-free cans to avoid potential chemical exposure.
Canned Tuna Comparison: Albacore vs. Light (Skipjack)
| Feature | Light Tuna (Skipjack) | Albacore Tuna (White) |
|---|---|---|
| Mercury Levels | Lower; safer for more frequent consumption. | Higher; consumption limits are recommended. |
| Omega-3 Fats | Good source, but generally less than albacore. | Higher amounts of omega-3 fats, beneficial for heart health. |
| Flavor Profile | Stronger, more "fishy" flavor. | Mild, delicate flavor. |
| Texture | Softer, flakier texture, often in smaller pieces. | Firmer, "steaky" texture, typically in larger chunks. |
| Recommended Use | Tuna casseroles, sandwiches where texture is less important. | Salads, gourmet dishes, or where a firmer fish is desired. |
Reputable Canned Tuna Brands
Several brands are recognized for their commitment to sustainability and safety, often through practices like individual mercury testing or sustainable fishing methods.
- Safe Catch: This brand tests every individual tuna for mercury to a limit ten times lower than the FDA's action limit.
- Wild Planet: Known for its sustainable, pole-and-line caught tuna and smaller fish, which are naturally lower in mercury.
- American Tuna: A brand recognized for sustainably caught, traceable products that support local fishing communities.
- Genova Seafood: Offers both water- and oil-packed options with a balanced flavor and clear packing water.
When exploring specific brands, review the labels carefully. An authoritative source like Greenpeace offers a guide for selecting the best options for both personal health and ocean sustainability.
Conclusion
Determining what is the healthiest canned tuna? ultimately depends on your individual dietary priorities. For a lower-mercury choice, light (skipjack) tuna is the definitive winner, especially when packed in water. This is particularly important for pregnant women, young children, and those who consume tuna frequently. However, if your goal is to maximize omega-3 intake and you consume tuna less often, water-packed albacore could be a suitable choice. Regardless of your preference, prioritizing sustainable fishing methods and checking for added sodium or BPA-free packaging ensures you make a responsible and healthy decision for yourself and the environment.
