However, both agencies continue to advise that no more than six ounces of those 12 per week be white albacore tuna, a large fish that contains higher amounts of mercury. Canned light tuna is made mostly from skipjack tuna, a smaller species that's lower in mercury. If you don't mind paying a little bit more for peace of mind, consider the Safe Catch brand of canned fish. Using a proprietary technology that the company founders invented, Safe Catch tests every tuna and salmon for mercury levels before buying it.
Its wild albacore is 2. Safe Catch is also cooked just once while in the can, which retains more healthy oils, says chief operating officer Kevin McCay.
Other brands cook twice, first on racks where the oils drip away, then again in the cans. If you experience facial flushing, sweating, dizziness, and a peppery taste in your mouth and throat shortly after eating canned tuna, you could be having an allergic reaction to a bacterium in marine fish that has begun to spoil.
Canned fish isn't the only culprit. Anglers who leave their catch too long on a dock or boat out of the cooler can trigger bacterial growth in the fish that elevates levels of the histamine that causes symptoms. Whether canned tuna is packed in oil or water can affect its nutritional content. Canned tuna packed in oil tends to be higher in calories and fat than canned tuna packed in water 1 , 2. The following table compares key nutritional information between 1 ounce about 28 grams of three different types of tuna: fresh, canned in oil, and canned in water 1 , 2 , 3.
Overall, canned tuna tends to be higher in sodium than fresh. However, the number of calories and amounts of total fat and saturated fat depend on whether the tuna is packed in oil or water. Nutrient content can vary between brands based on how tuna is packed, so it is best to check the label. Canned tuna packed in water may be higher in docosahexaenoic acid DHA 4.
DHA is a type of omega-3 fatty acid that is particularly important for brain and eye health 5 , 6. Additionally, both fresh and canned tuna are good sources of several essential vitamins and minerals, including vitamin D , selenium, and iodine 1 , 2 , 3.
Both water-packed and oil-packed tuna are good sources of protein and low in saturated fat. However, canned tuna packed in oil tends to be higher in calories and total fat. If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein.
Diets that are high in protein have been associated with benefits for weight loss , including increased feelings of fullness and reduced cravings 7 , 8.
Despite being low in fat, tuna is still considered a good source of omega-3 fatty acids 1 , 2 , 9. Omega-3s are essential dietary fats that are beneficial for heart, eye, and brain health.
Fish is considered an important source of these healthy fats in the diet, though you can also get omega-3s from plant foods 10 , As a result, the Dietary Guidelines for Americans currently recommends that adults consume 8 ounces grams of seafood per week The types and amounts of fats can vary depending on the type of canned tuna you choose, so read the labels if you want to compare brands 1 , 2 , In addition to healthy fats, canned tuna is also a good source of several vitamins and minerals, especially vitamin D and selenium 1 , 2.
Finally, despite being canned, many brands of canned tuna are minimally processed, containing only tuna, water or oil, and salt.
Some brands may also add seasonings or broth for extra flavor. Canned tuna is an inexpensive, low calorie source of protein and other important nutrients, including omega-3 fatty acids. The fishermen then drop in their individual hooked lines to catch the interested tuna. The process that turns a fresh-caught fish into the canned stuff varies a bit from company to company.
Bumble Bee , for example, says their tuna is delivered to their cannery from the fishing boats—or from reefer ships, which deliver the tuna from foreign fishing companies. Then, it's inspected, thawed, cleaned, loaded onto metal racks, and baked. The meat is added to cans, which are automatically filled with the fish, salt, vegetable broth, water, or oil depending on the variety.
The lids are then attached and sealed, and the cans are cleaned and sterilized. When you hit up the canned goods aisle at the supermarket, you've got lots of tuna options—including different types of tuna prepared in different ways.
The most commonly eaten type of tuna in the U. White tuna, a. Generally, these different types of tuna offer similar nutrition. The most notable nutritional differences amongst cans of tuna stem from whether they're packed in oil or water—and how much sodium they contain. The only real difference between oil- and water-packed tuna is the calories and fat, says Gans. Vitamin D also plays an important role in bone health, immune system function, and cell growth, while omega-3s help support cell structures.
Concerns about how much tuna is safe to eat come back to the mercury situation. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Subscriber club Reader offers More Good Food. Sign in. Back to Recipes Pumpkin recipes Butternut squash See more.
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