Tuna is popular seafood consumed by a million people around the globe. Depending on the shape, you’ll find various types of tuna. Skipjack, albacore, and yellowfin are the most common types. And the best part is you can find all its types in the canned form. The rich taste and easy availability of canned fish have eased many lives who love to make their tuna sandwich. But there are a few questions to answer before you find out the best-canned tuna.
Is canned tuna healthy?
The short answer is, yes, canned tuned is healthy to consume as long as it is not expired. Tuna does not need a special type of preservative to extend its shelf life. It is the processing method that matters the most rather than the use of preservatives.
Canned tuna is low in mercury than raw or boiled fish. Also, it is a great source of omega-3 that promotes mental growth and boosts immune. Besides, the fish contains no carbs or sugars which make it ideal for diet conscious people. You can also find some low-sodium cans high in protein which is beneficial for bodybuilding.
Is canned tuna cooked?
Many, if not all, canned tuna comes cooked. The cooking process is what increases their can life. The fish is boiled to kill bacteria and other harmful microorganisms. Many brands cook their tuna fish twice before canning to ensure it is free from germs and bacteria.
The great part about cooked tuna can is you can consume it directly. As the fish comes already cooked it is better not to expose it to high temperatures. But you can always reheat the can if you wish to add warm chunks of meat in our salad or soup.
Best Canned Tuna Comparison
|Genova Yellowfin||5 Ounce|
|BUMBLE BEE||5 Ounce|
|Tonnino Tuna||6.7 oz|
|StarKist Chunk||5 oz|
|Safe Catch Elite||5 Ounce|
Here some of the safest canned tuna that you can eat without worrying about health issues.
1) Genova Yellowfin Tuna Fish in Pure Olive Oil, 5 Ounce
If you lack cooking time but wish to have a delicious tuna packed with healthy fats then Genova provides the best-canned tuna in olive oil. You can see the beautiful chunks of yellowfin surrounded by healthy olive oil. And the use of natural preservatives is the best part about Genova. Unlike salt, you can directly add the yellowfin tuna to your salads or sandwiches.
The use of olive oil does make the fish taste oily. It is because Genova uses extra virgin olive oil that can be squeezed out gently in case you do not wish to have oil. Pressing the chunks gently removes excess oil and leaves only the flavor which makes every bite of yellowfin mesmerizing. You’ll feel less need to add mayo while making a tuna sandwich on the go.
It contains a trace amount of sea salt which helps in both, extend shelf life and improve the taste. Besides, the company promises its customers about responsible sourcing. They follow healthy fishing practices as well as promotes safe and legal labor. So the fish in your can is all safe and healthy to eat. It is economical, delicious and full of protein.
2) BUMBLE BEE Solid White Albacore Tuna in Water – High Protien Canned Tuna Fish, 5 Ounce
Quality is what you feel as soon as open a Bumble Bee canned tuna and put a chunk in your mouth. And why not, as the company makes sure you are served with the highest quality of seafood. Bumble Bee is a North American company that practices responsible fishing method and are proud founder of the International Seafood Sustainability Foundation. And they’re known for their best-tasting white albacore tunny fish preserved in water.
The use of preservatives like salt or oil might make the fish taste different when canned. So instead, Bumble Bee uses water to can their premium solid white albacore tuna that maintains fresh taste. You’ll feel like you’re eating a freshly cooked tuna caught right from the ocean. Besides, the albacore is wildly caught that contains high levels of proteins and other healthy fats.
There are small chunks of meat that are easy to add in soups, salads or sandwiches. One can is enough to make single servings. However, you need to drain the water off can before cooking albacore tuna for the best flavor. If not water, you can also find the Bumble Bee albacore fish in vegetable oil. No matter which preservative you choose it is the best-canned tuna brand in terms of quality and flavor.
3) Tonnino Tuna Fillets Low Calorie and Gluten-Free Yellowfin Jarred Premium Tuna in Olive Oil 6.7 oz
Mercury-tested, Tonnino offers one of the best-jarred tuna fillets in the market. Yes, instead of chunks you get fillets. These cooked fillets are great to make different seafood recipes. As the fillets are already cooked you can add them directly in your plate and season with some salt and pepper. Or you can cook them lightly if you wish to have a warm meal. Either way, you’ll get to eat great-tasting tuna.
Similar to many famous canned tuna brands, Tonnino also uses olive oil as a preservative to keep the yellowfin gourmet fillets fresh for a long time. One jar contains about 6 premium fillets. And you can use the fillets according to the recipe as there is no defined best way to eat canned tuna. Use the fillet as whole or cut it down to add to salads or make sushi rolls.
Not only olive oil, but Tonnino offers a wide variety of flavors to choose from. You can opt for garlic, spring water, oregano, lemon pepper or jalapeno according to your taste. All these flavors are gluten-free and dolphin-safe. A check for low mercury levels makes it stand among the best-canned tuna for omega 3 rich in flavor. While the product is high in protein, it contains only a trace amount of fat, sodium, and cholesterol. Good for people on diet.
4) StarKist Chunk Light Tuna in Water, 5 oz. Can
Starkist, a popular canned tuna brand that has been delivering top-class quality to its customers for a long time now. The secret behind its best tasting albacore tuna is its processing method. Starkist pay special attention while cooking that kills bacteria and microorganisms without burning down healthy fats. As a result, you get a high-quality tuna in your plate that is full of protein, soft to chew and low in calories.
What we love the most about the brand is, it is a founding member of ISSF. This is a global community promoting initiatives for the long-term conservation and sustainable use of fish stocks. Not only does it help to serve fresh canned tuna to consumers but it also reduces bycatch. All in all, it is good for seafood eaters and highly beneficial for ecosystem health.
With this Starkist canned tunny, you do not have to spend time cutting the meat as albacore already comes in small chunks. These chunks, stored in water are safe for instant use. Plus, the size of chunks is perfect to add in a salad bowl, sandwiches or hot casseroles. No matter whether you add them in any recipe or have it directly, the taste of Starkist canned albacore tuna will not fail you.
5) Safe Catch Elite – Lowest Mercury Solid Wild Tuna Steak, 5 Ounce Can
If a high mercury level concerns you then you will love Safe Catch’s canned tuna steak. The company promises to offer tuna with the lowest mercury of any other brand. They test each fish carefully for mercury levels which makes it the best-canned tuna for pregnant women, children, and athletes. Also, Safe Catch Elite is the official partner of the American pregnancy association.
Each can contain pure steak without any artificial additives or fillers. Safe Catch follows a different processing method to preserve the meat. They hand pack raw, sashimi-grade fish in the can and then slow cook each one to perfection in its own natural juices. This retains 100% of the fish’s vital oils and freshness. Therefore, you get more nutrition in each bite.
Similar to the above brand, Safe Catch Elite also follows a dolphin-safe process. In addition to gluten-free, the steak is paleo certified and non-GMO project verified. And the best part is you do not need to drain the water away as it is full of nutrients. Plus, they follow a sustainable fishing method that helps protect purity in oceans as well as takes care of the ecosystem.
Canned Tuna Nutrition Profile
The best thing about canned tuna is it does not require a whole lot of chemicals or artificial preservatives to increase the shelf life. Simple and natural ingredients such as salt, water, and oil are enough to maintain the freshness of fish for a long time. There are going to be a few differences between canned and raw tuna fish. Below points will let you know more about the nutrition profile of a canned tuna fish.
- There are two main types of canned tuna, oil-based and water-based. And the nutrition value change according to the storage ingredient.
- A water-packed fish contains fewer calories and more grams of protein than oil-based. Besides, it contains a good amount of iron, magnesium, complex vitamins, omega-6s, etc.
- An oil-packed fish is also high in protein along with calories. For example, a vegetable oil canned tuna contains approximately 330 calories as compared to 189 calories of the water-based can. But undoubtedly, the use of olive oil or vegetable oil makes the cooked fish tender and flavorful.
- Many brands offer a canned light tuna that is low in mercury than white or albacore.
- Albacore and bluefin tuna have high levels of omega 3 followed by yellowfin.
Benefits of Eating Tuna Fish
There are so many benefits of eating tuna fish. But that does not mean you must have them daily as they contain mercury. However, eating them once a while keeps check on mercury levels and help you with numerous health benefits listed down.
- Tuna is an excellent source of lean protein. This makes it ideal for people working on their body for muscular development.
- The high content of omega-3s helps in better brain function
- Less amount of carbs supports keto and paleo diet
- Good level of vitamin B helps recover from an intense workout as well as maintain bone mineral density
- Increase the body’s ability to fight against disease
- Long-chain omega-3 fatty acids are good for overall heart health
Other Canned Foods:
Canned tuna is a healthy meal for people on the run. Unlike canned chicken or beef, it does not require further cooking or adding spices. You can add the chunks of meat directly into a cold bowl or salad or in between your sandwich. The best quality canned tuna can be a perfect side meal or a complete meal on its own. And we’ve picked some of the best brands in the market known to deliver quality products which makes you feel as if you’re having a tuna catches minutes before from the sea.