Canned tuna is packaged in oil or water and typically comes from one of five species: albacore, skipjack, yellowfin, bigeye, or bluefin (via Seafood Health Facts). This is where the subtle differences arise when deciding whether to separate the fish from its packing liquids.
Brine is basically salt water. So no surprise that this increases the amount of sodium in the tuna. Most of us get enough sodium from our food without having to add it – so a low sodium option is a good one.
Why do we say "Do Not Drain"? Safe Catch's artisanal single-cook process retains 100% of the tuna's vital oils—like heart-healthy Omega 3s. When you open a can of Safe Catch you will find a solid tuna steak with naturally occurring fish oils and juices that are full of nutrients. Pour into a bowl, mix it up and enjoy!
May help weight management. Tuna, including canned tuna in spring water or brine, is low in fat and calories, but high in protein, making it a useful inclusion in a weight loss diet.
Unfortunately, it contains a high amount of salt, so it is best to drain the liquid to remove excess sodium and prevent soggy tuna sandwiches.
From safety aspect, specially bacteriological safety, the water in the tuna can is commercially sterile and it is as safe as the tun in your can.
Oil-packed fish is typically packed in vegetable or soy oil and helps to trap vital nutrients deep within the fish where they can be unlocked by your body during digestion. While not the healthiest canned fish option, oil-packed canned fish seals in every last drop of flavor to keep your meal as delicious as possible.
Since tuna is relatively high in mercury, one can per day would bring you to the FDA suggested maximum amount of mercury. Having more than that on occasion may not be a problem, but you are at risk of getting low dose sustained mercury poisoning.
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.
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.
Canned tuna is perfectly safe to eat directly out of the can, with no further preparation necessary; however, rinsing the tuna before eating it can remove excess sodium, and in the case of tuna that is packed in oil, rinsing it can remove some of the excess calories.
A potato ricer makes an excellent tool to drain canned tuna. Just empty the can into the ricer, close the handle, and squeeze out the water or oil.
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. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price.
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.
Because of the steps taken during processing, canned tuna can last in your pantry for months. And, it's perfectly safe to heat canned tuna before eating it, or to eat it straight out of the can. These are just a few of the reasons why canned tuna is so popular.
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.
Related Articles. Tuna is among the top 10 fish consumed in the United States, according to the American Heart Association. The good news is that eating canned tuna will not directly raise your cholesterol levels.
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.
Tuna in olive oil: healthfulness in abundance. Tunas are a genuine, nutritious food rich in noble proteins and in vitamins P, B and A, minerals, and unsaturated fatty acids – perfect for a balanced diet!