Canned tuna is a convenient and affordable pantry staple. However, health-conscious consumers should consider several factors to determine its nutritional quality and safety. Choosing the right canned tuna means considering the species, packing medium, sodium content, and sourcing methods.
Species Selection: Light Tuna (Skipjack) vs. Albacore (White Tuna)
The tuna species significantly impacts the mercury content. Generally, larger, older fish accumulate more mercury.
Why light tuna (skipjack) is the healthiest default
Most light canned tuna comes from skipjack, a smaller species with a lower mercury content than albacore. This makes it a safer choice, particularly for pregnant and nursing individuals, and young children. While albacore can contain up to three times more mercury, light tuna is considered safe for regular consumption, with experts recommending two to three 4-ounce servings per week for adults. Light tuna also has a richer flavor and softer texture compared to albacore.
When to consider albacore (white tuna)
Albacore tuna has a milder flavor and a firmer texture, making it preferable for specific dishes. It is also higher in omega-3 fatty acids, beneficial for heart health. If choosing albacore, moderate the intake to minimize mercury exposure. Consider it for occasional meals, especially if consuming other high-mercury fish.
Choosing the Right Packing Liquid: Water vs. Oil
The liquid used to pack canned tuna influences its caloric and fat content. The healthiest option depends on your dietary goals.
Tuna packed in water
Water-packed tuna is the best choice if you are watching your calorie or fat intake. A 3-ounce serving of water-packed light tuna contains about 73 calories and less than 1 gram of fat. However, some omega-3 fats, which are fat-soluble, may be lost during draining. Nutritionists recommend leaving some water to retain the maximum omega-3s.
Tuna packed in oil
Oil-packed tuna offers a richer flavor and higher omega-3 content. It typically contains more calories and fat as the oil infuses the fish. Brands that use extra virgin olive oil often provide a superior taste and may offer higher omega-3 benefits, especially if the oil is used in the recipe. The type of oil matters; less-healthy vegetable oils will not offer the same advantages as olive oil.
Comparison Table: Water-Packed vs. Oil-Packed Tuna
| Feature | Water-Packed Tuna | Oil-Packed Tuna |
|---|---|---|
| Calories | Lower (approx. 73 calories/3oz) | Higher (approx. 168 calories/3oz) |
| Fat Content | Lower (less than 1g/3oz) | Higher (approx. 7g/3oz) |
| Omega-3s | Primarily drained away, but retained in the fish | Infused into the oil; better retention if not drained |
| Flavor | Less refined; natural juices diluted | Richer, more intense flavor |
| Texture | Firmer and drier | Softer and more succulent |
| Best for | Calorie-controlled meals, tuna salad with mayo | Dishes where a richer, moist fish is desired |
Sodium and Additives: What to Look For
Canned tuna often contains more sodium than fresh fish. Choose low-sodium or no-salt-added options for better heart health, particularly if you are on a restricted-salt diet. Check the nutrition label for ingredients. Some flavored varieties may contain hidden sugars or preservatives, so opt for simple ingredients: tuna, water or oil, and salt (if desired).
Sustainable and Safe Sourcing: Prioritizing Ethics
Ethical and sustainable sourcing is crucial for ocean and consumer health. Some canning methods and materials pose risks.
Sustainable fishing practices
Look for labels indicating sustainable fishing methods, such as 'pole-and-line caught' or 'troll-caught'. These methods are generally considered more environmentally friendly, reducing bycatch of other marine life. The blue Marine Stewardship Council (MSC) label is a globally recognized certification ensuring the tuna comes from a fishery assessed against sustainability standards.
BPA-free packaging
Some cans are lined with bisphenol A (BPA), a chemical with potential health concerns. To avoid exposure, seek cans labeled 'BPA-free'.
The Healthiest Choice Depends on Your Needs
Ultimately, the healthiest way to buy canned tuna is not the same for everyone. For most, canned light tuna (skipjack) packed in water and labeled as sustainable and BPA-free is the best and safest choice. For a richer flavor and higher omega-3 content, an occasional serving of albacore packed in high-quality olive oil can be a nutritious option, provided you limit your intake due to higher mercury levels. Consider specific health goals, such as calorie intake, omega-3 needs, and mercury sensitivity, before making your selection.
It is also important to remember that tuna is just one part of a balanced diet. Including other types of fish with varying mercury levels, like salmon, can help diversify your nutrient intake. For more comprehensive guidance on sustainable choices, the Marine Stewardship Council website is an excellent resource, detailing certified fisheries and what their labels mean.
Conclusion: Making the Best Choice for You
Choosing the healthiest canned tuna involves balancing several factors. Prioritize lower-mercury light tuna (skipjack) for frequent meals and choose water-packed for fewer calories. For enhanced flavor and omega-3s, oil-packed albacore is fine in moderation. Always read labels for low-sodium options, sustainable sourcing certifications like the MSC blue label, and BPA-free packaging to ensure both personal health and environmental responsibility. By being an informed consumer, you can confidently enjoy this convenient and nutritious pantry staple.
