what is the most healthy tuna

by Kieran Donnelly Published 3 years ago Updated 2 years ago

Skipjack and canned light tuna, which are relatively low in mercury, can be eaten as part of a healthy diet. However, albacore, yellowfin and bigeye tuna are high in mercury and should be limited or avoided.Nov 7, 2018

What is the safest type of tuna?

Safe Catch Elite Tuna, simply the lowest mercury tuna of any brand. What type of tuna has the least mercury? Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat.

How much tuna is safe to eat?

Men can safely consume 14.5 ounces of light tuna per week, and women can consume 12.5 ounces per week -- unless they are pregnant in which case it is best to avoid eating tuna. The American...

Which canned tuna is safest?

Supervalu's Wild Harvest Tuna. VERDICT: This Tuna Guide newcomer is on the cusp of big improvements. ...
Kirkland Tuna. VERDICT: Kirkland customers beware, you may need to seek better canned tuna elsewhere. ...
Simply Balanced. ...
Kroger. ...
Ahold Delhaize's Nature's Promise. ...
Aldi's Northern Catch. ...
Albertson's Open Nature. ...
Nature's Basket Canned Tuna. ...

What is the safest canned tuna to buy?

What is the safest canned tuna to buy? Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway. Click to see full answer.

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Which tuna is the healthiest?

Canned light tuna is the better, lower-mercury choice, according to the FDA and EPA. Canned white and yellowfin tuna are higher in mercury, but still okay to eat. Bigeye tuna should be avoided completely, but that species isn't used for canned tuna anyway.

Which is healthier albacore or chunk light tuna?

But through it all, keep in mind that only albacore will do. Nutritionally, all types of canned tuna offer lean protein, omega-3 fats, selenium, and other important nutrients. While albacore tuna is slightly higher in fat and calories, the difference is minimal enough that it shouldn't deter you.

Which canned tuna for good health?

It's recommended that people limit yellowfin, albacore, and ahi tuna due to their high mercury content. Instead of white, which is albacore, choose “chunk light” when buying canned tuna. Light tuna is almost always the lower-mercury species called skipjack.

What is the healthiest tuna for weight loss?

The healthiest canned tuna you can buyWild Planet Albacore Wild Tuna. ... American Tuna. ... Safe Catch Elite Pure Wild Tuna. ... Ocean Naturals Skipjack Chunk Light Tuna in Water. ... 365 Everyday Value Albacore Wild Tuna In Water. ... Tonnino Tuna Fillets in Spring Water.

What tuna is lowest in mercury?

When buying tuna, opt for skipjack or canned light varieties, which do not harbor as much mercury as albacore or bigeye. You can consume skipjack and canned light tuna alongside other low-mercury species, such as cod, crab, salmon and scallops, as part of the recommended 2–3 servings of fish per week ( 10 ).

Which tuna has the most mercury?

There are two main types of canned tuna: White albacore and chunk light. Chunk light is made mostly from skipjack tuna, a smaller species of tuna. Albacore tuna is a larger species and contains higher levels of mercury.

Which is better tuna in oil or water?

If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.

Is albacore tuna better than regular tuna?

Albacore is a better source of heart-healthy omega-3 fatty acids than other tunas, a healthier choice that is good for one's heart and even fights certain types of cancer.

Is eating canned tuna everyday good for you?

The health benefits of tuna outweigh the risks. Because your risk of mercury poisoning is relatively low, you shouldn't avoid this food if you like eating it. Tuna is packed with health benefits and is a great option to add to your diet.

Is chicken or tuna better for you?

If your iron levels are solid but you could use some more zinc, potassium, or phosphorus, then chicken is a better choice. In the end, the choice between tuna and chicken boils down to what you need. Whichever you choose, you're guaranteed lots of lean, low-calorie protein, with vitamins and minerals galore.

Is canned tuna in water healthy?

Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.

Does tuna help lose belly fat?

Tuna is a great weight-loss food thanks to its high protein content. In addition to providing amino acids that your body can use to build muscle tissue — a process that boosts your metabolism — protein helps with weight loss because of its high thermic effect.

Which is better for you tuna or albacore?

Albacore is a better source of heart-healthy omega-3 fatty acids than other tunas, a healthier choice that is good for one's heart and even fights certain types of cancer.

Is canned albacore tuna healthy?

Absolutely! Tuna is a low-fat protein choice with about 2 grams of fat per 2.5-ounce portion of solid white albacore tuna. More importantly, the majority of fat in tuna is healthy unsaturated fats, like omega 3 fatty acids. Some fat is important to help absorb vitamins and minerals from the meal you're eating.

Is StarKist chunk light tuna healthy?

Inside the pouch, our pros found large chunks of flaky fish. StarKist albacore was juicy and bright with just the right level of salt. Packed in water, this brand is super healthy—it has 17 grams of protein, 60% of your vitamin 12 for the day and is just 80 calories per package.

What is the difference between chunk light tuna and solid white albacore?

While Solid White Albacore is packed with larger pieces, Chunk White Albacore Tuna is packed with smaller chunks that are still mild in flavor, firm in texture, and white in color. Finally, Chunk Light Tuna is sourced from a variety of smaller tuna fish.

Best Sustainable: Wild Planet Albacore Wild Tuna

It’s easy to make the best choice for your health and the environment with Wild Planet Albacore Wild Tuna. With their commitment to green fishing policies, this pole and line caught tuna also contains no added oils or hard-to-pronounce fillers. Just a pinch of salt brings out all the fresh flavors of albacore.

Best Low-Mercury Albacore: Safe Catch Wild Albacore Tuna

With a firm mercury limit that’s 2.5 times stricter than the FDA requirements, Safe Catch Wild Albacore Tuna helps you stay healthy and enjoy your favorite source of protein. If safety and well-being are your top priorities, this canned tuna delivers peace of mind by testing the mercury levels in each of their cans.

Highest Omega 3s: AMERICAN TUNA Line Caught Salted Tuna

By packing tuna in its own natural fish oil, AMERICAN TUNA Line Caught Salted Tuna doubles up on your dose of Omega 3 Fatty Acids to support heart and brain health. Their tuna is traceable from harvest vessel to retail shelf, so you always know where your food comes from.

Best in Olive Oil: Genova Yellowfin Tuna in Olive Oil

If you love the rich flavor and full-bodied texture of olive oil, Genova Yellowfin Tuna in Olive Oil is a top-rated choice that won’t disappoint. Its hand-selected fillets are wild caught, naturally delicious, and don’t contain any preservatives.

Best Chunky: Ortiz Bonito Del Norte White Tuna in Olive Oil

For the largest pieces of tuna that retain their moisture and absorb the delicate flavors of pure olive oil, you can’t go wrong with the Ortiz Bonito Del Norte White Tuna in Olive Oil. Imported from Spain, this premium tuna comes in meaty chunks that satisfy your appetite. No minced fragments here.

Best in Pouch: Wild Planet Wild Albacore Tuna Pouch

Camping and backpacking meals are more delicious with a Wild Planet Wild Albacore Tuna Pouch in your bag. Sustainably sourced and packed with goodness, these lightweight pouches are the perfect travel companion that delivers a healthy meal when you need it most.

Best in Jar: Tonnino Tuna Fillets in Olive Oil

Whoever said tuna can’t be gourmet needs to try the Tonnino Tuna Fillets in Olive Oil. Packaged in a beautiful glass jar, this high-end tuna is imported from Costa Rica and packed in spring water to deliver freshness unlike any other.

Wild-caught vs. farmed (and a word on toxins)

Wild-caught fish are typically superior to farmed because of their ability to grow and feed in an organic environment. However, while this is a good general rule, it’s not universal, and depends on the conditions, size, and species of fish.

Harvesting technique

It’s widely known that our oceans are being adversely affected by human activity, and the ways in which we harvest marine wildlife has an immense impact. Many of the brands that we tasted work with fisheries that use the pole and line method, which is preferred.

Oil- vs. water-packed

As it turns out, choosing tuna packed in water or oil is not just a matter of personal taste. “In tuna canned in oil, the omega-3 fats can leach into the oil and if you discard the oil, you are consuming fewer omega-3 fats,” says registered dietician Rosie Schwartz. “This doesn’t happen with tuna canned in broth or water.

BPA-free packaging

BPA, or Bisphenol-A, is a plastic-based lining that was invented in the late 1800s to serve as a barrier between foods and tin cans to help decrease corrosion and the contamination of the foods contained within them.

1. Crown Prince Solid White Albacore Tuna in Spring Water (No Salt Added)

This was without a doubt our favorite solid white tuna. The tuna was packed in noticeable chunks — much like you would get from a whole, fresh fish. And since it’s packed in water with no salt added, it’s the ideal choice for recipes that call for other high-sodium ingredients, like pickles.

2. Wild Planet Albacore Wild Tuna (No Salt Added)

Wild Planet is the runner-up in the albacore tuna category. Like Crown Prince, Wild Planet tuna gave us those big, flaky chunks we look for in albacore. The texture was meaty, and since all that’s in the can is pure tuna, there was no salty flavor to distract from the wild fish flavor.

3. Safe Catch Elite Pure Wild Tuna

Safe Catch prides itself on a host of sustainable and ethical practices, in addition to hand-packing and slow cooking methods that preserve the flavor of their fish.

Light tuna vs. white tuna

Albacore is America's favorite tuna, and it's the only species of fish that can be labeled as "white". Its meat is lighter in color and less flavorful than "light" tuna, which typically comes from skipjack and yellowfin. The "light" tuna meat is slightly darker and more pink, and is considered more flavorful.

Oil packed vs. water packed

Some brands carry both oil- and water-packed tuna, and sometimes just tuna and salt. It's really up to you to decide your preference. From a nutrition perspective, beware of tuna packed in soybean oil. If you're going to go for oil-packed tuna, olive oil packs more nutrients and is a better option.

What about mercury?

You should always be aware of mercury in seafood, especially if you're pregnant. Mercury consumed during pregnancy has been linked to developmental delays and brain damage. Mercury is a natural element in the environment but because of human activity, it ends up in our waterways.

How is the tuna caught?

The method of catching tuna is a big deal in the sustainability field. Pole and line fishing and trolling are two highly rated methods that make sure other species don't get caught in the mix. Poll and line means exactly what you think fishing means: one person with a pole. Trolling uses a boat with a few poles.

How to pick the best canned tuna

Tuna is an inexpensive protein that's shelf stable. It's a good source of omega-3 fatty acids, especially EPA and DHA, which are important for heart, brain, and eye health. Albacore and bluefin tuna have the highest levels of omega-3s followed by skipjack and yellowfin. Here are some things to look out for when picking up canned tuna:

The healthiest canned tuna you can buy

You get what you see—and more! Rated as best sustainable option by Greenpeace, Wild Planet has a robust sustainability policy. Every product is poll and line or troll caught, meaning there is less unintentional negative impact on other marine life. Wild Planet also submits their products to third party mercury testing.

The worst canned tuna you can buy

Bumble Bee calls their products 'preferred by customers when compared to Starkist' and a variety of other brands. But can we talk about tuna in soybean oil? While the ingredients are simple, there's no need for adding soybean oil to tuna alongside vegetable broth and sea salt.

Before you fill your grocery cart, find out which tuna brands our Test Kitchen experts love the most. Their top picks might surprise you!

So many of us are trying to incorporate more protein into our diets. Lean meats, legumes and nuts are all a great place to start, but you might be forgetting one healthy source of protein in the aisles at your grocery store: packaged tuna.

How We Found the Best Tuna Brands

For this sampling, our Test Kitchen put seven tuna brands (including the biggest names) head-to-head in a blind tasting. Our pros didn’t know which brand was which as they sampled each tuna as they came—right out of the package. They judged the tuna according to these criteria:

Our Test Kitchen-Preferred Tuna Options

After a pretty grueling test, our pros picked four tuna brands as their favorite. These brands are Test Kitchen-approved:

What to Make with Packaged Tuna

In a hurry? Then tuna right out of the pouch works just fine as a quick lunch. It also adds extra protein to green salads for your lunchtime fare.

Herbed Tuna and White Bean Salad

This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida

Healthy Nutrition From Tuna

Tuna, for its part, is a source of high-quality protein with very little saturated fat. It contains all essential amino acids required by the body for growth and maintenance of lean muscle tissue.

Mercury Concerns and Tuna

For most healthy adults, eating tuna once or twice a week doesn't present a health concern. However, experts suggest that women in their childbearing years, who are pregnant or nursing, and young children all limit their tuna intake. 3 One species, bigeye tuna, should be avoided entirely.

How Much Tuna is Too Much?

According to 2021 guidelines from the Food and Drug Administration (FDA) and Environmental Protection Agency (EPA), women who are pregnant or nursing, planning to become pregnant, or babies and young children should completely avoid seven types of fish that are extremely high in mercury: shark, swordfish, king mackerel, marlin, orange roughy, tilefish (from the Gulf of Mexico) and bigeye tuna.