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.
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 ).
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.
Best in breed
If the tin doesn't list the type of tuna, don't buy it. Brands with decent credentials include Fish 4 Eva, John West, Safcol and Sirena. Aldi and Coles own-brand cans are OK, too, but check each for breed and catch method.
Our commitment to sustainability is paramount to our business: 100% of our tuna is pole and line caught. Pole and line is the most sustainable catching method presently available and means catching fish by hand, one at a time.
From a nutrition standpoint, water-packed tuna provides you with pure protein and a more subtle tuna flavor. Oil-packed tuna, on the other hand, has a softer texture and stronger tuna flavor. Both water-packed and oil-packed are excellent sources of protein and can be found from sustainable, non-GMO brands.
Oil vs Water
Tuna packed in water will contain fewer calories and less fat but also allows for the loss of omega 3 fatty acids to occur. Water-packed also dilutes the natural juices and flavors contained within the fish and can lead to a more rounded and less refined taste.
Which Type of Tuna Species is the Best to Eat? The three Bluefin tuna species are highly regarded as the best tuna type. The main reason is the unique balance between the protein and fat elements. The Bluefin tunas have a higher fat content, and their flesh is meatier than other species.
The tuna sandwich is a lunchbox staple. But several species of tuna — like other large ocean fish — contain higher-than-average amounts of mercury, a highly toxic metal that can cause severe health effects.
Despite the data presented in this new report, the FDA says it stands by its recommendations of a maximum of 12 ounces a week of canned light tuna and 6 ounces of albacore. Six ounces is the equivalent of an average can of tuna.
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.
Mercury Tested
No other brand in the world does this. That is why Safe Catch Elite and Ahi, Wild Yellowfin are proven to meet Consumer Reports “Low Mercury” criteria set for pregnant and nursing women and young children. These products are also the official tuna of the American Pregnancy Association.
Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Another commonly eaten fish, albacore ("white") tuna has more mercury than canned light tuna.
It contains lots of healthy. nutrients like Omega-3, DHA and iron that also helps. in improving brain and heart functions!
Marine fish that may contain high levels of mercury include shark (flake), ray, broadbill, swordfish, marlin, gemfish, orange roughy (sea perch) and catfish. Freshwater fish in Queensland that may contain higher levels of mercury include Australian bass, Murray cod, eel and golden perch.
John Dory is a salt water fish, known for its white, meaty flesh which is delicate and sweet. The meat might be delicious, but John Dory isn't the prettiest, or the most economical of fish. It has spines running down its side, and is easily-distinguished by its very large head.
Oily fish – such as salmon, mackerel, anchovies, sardines and herring – contain all-important omega-3 essential fatty acid, which is important for heart and brain health as well as mood regulation.
The Dietary Guidelines for Americans states that to consume those higher amounts, children should only be fed fish from the “Best Choices” list that are even lower in mercury – these fish are anchovies, Atlantic mackerel, catfish, clams, crab, crawfish, flounder, haddock, mullet, oysters, plaice, pollock, salmon, ...
Eat at least 2 portions of fish every week, including one of oily fish. Mackerel, sardines, salmon, trout and herring are all examples of oily fish. Remember tuna (whether fresh or canned) does NOT count as oily fish.
Draining the liquid removes excess sodium, which is beneficial for salt-conscious eaters. And, perhaps even more important for tuna salad sandwich fans, removing that briny water will lower the chances of a soggy sandwich saga on your plate.
Light tuna tends to have less mercury than white, but you should check the label. Make sure your "light" tuna comes from skipjack, which is lower in mercury. Yellowfin is less commonly found in cans but is also considered "light" and has a higher mercury level, similar to that of albacore (which is labeled "white").
OUR WINNER: Fresh Tuna!
Virtually every type of fresh, smoked or canned oily fish counts, except for canned tuna. This is because most fish is processed in the can from raw, whereas tuna is cooked prior to canning. This significantly reduces the levels of long-chain omega-3 fatty acids.