Not only is it lower in sodium and other additives, it's a good source of omega-3 fats and a great way to add protein to your lunch! Compared to canned fish, the vacuum-sealed pouches also have a fresher flavor and texture. However, there is one potential concern with eating it 3-4 times a week.
There are some differences between pouched and canned tuna
However, since heat can penetrate the thin material on the pouch more easily than cans, pouched tuna requires a shorter cooking and processing time, which leads to a fresher and firmer tasting product, according to Just Food.
Also, due to the higher levels of mercury in tuna, if you are eating canned tuna, it is best not to pick fresh tuna as your weekly portion of oily fish. Other fish high in omega-3 fatty acids you could try instead include salmon, mackerel and sardines.
Canned light tuna is low in mercury and is considered one of the best choices for individuals that need to limit their exposure to mercury. People who are pregnant or breastfeeding can consume 2–3 servings of canned light tuna per week and children can consume 2 servings per week.
But is it safe to eat it every day? The short answer: Probably. But if you're wrong, you could end up with mercury poisoning, which can cause weird symptoms like tingling sensations and loss of balance, says Michael Gochfeld, M.D., Ph. D., a researcher with the Environmental and Occupational Health Sciences Institute.
The FDA recommends consuming fish lower in mercury. For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of 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.
Given these mercury concentrations, people may safely consume three to four servings of low-mercury tuna per week. Higher mercury tuna should be restricted to one serving per week.
Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6-12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat this kind of tuna up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
Not only is it lower in sodium and other additives, it's a good source of omega-3 fats and a great way to add protein to your lunch! Compared to canned fish, the vacuum-sealed pouches also have a fresher flavor and texture.
Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish.
1 Smoked trout: Canned smoked trout is a great substitute for canned tuna, whether mashed up with mayonnaise and lemon juice or flaked over a green salad. It is especially good tossed with thinly sliced cabbage.
Albacore White Tuna in Water Low Sodium (Pouch)
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.
The tuna are pre-cooked (steamed), then processed and canned, then cooked again in the can. You can eat it straight out of the can, or use it in both cold or hot recipes.
The “best by” date is printed on the back of the pouch. As long as the pouch is not damaged and was stored properly (not exposed to freezing or high temperatures for long periods of time) the quality will be good for at least 5 years.
Place cans and pouches of tuna in a cool place. The best temperature for storage is room temperature. Keep cans and pouches dry and off the floor because this will prevent them from rusting and leaking, or accidentally being crushed.
Skipjack are the smallest of the major tuna species, while yellowfin are larger. So, the fact the canned tuna in Australian cupboards is likely to contain smaller species is already a bonus when it comes to reducing mercury risk.
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.
A. Canned salmon, tuna, sardines, kippered herring, and other types of fish are pretty much on a par with fresh fish. They give you as much heart-healthy omega-3 fatty acids as fresh fish, and sometimes more. These essential oils help prevent potentially deadly heart rhythms.
SAFCOL TUNA
was founded in 1945 by a group of South Australian Fishermen to sell their catch; the first of its kind in Australia. This connection with the craft and the catch has been constant throughout our history.