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.
Both water-packed and oil-packed tuna are good sources of protein and low in saturated fat. However, canned tuna packed in oil tends to be higher in calories and total fat.
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.
There's some dissension in the test kitchen about this, but I say, “Go olive-oil-packed or just buy chicken.” If your tuna is in water, all the flavor of your tuna is in that water. Oil-packing, on the other hand, seals in flavor and gives you some luxurious fat to work with.
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 wild-caught tuna fish in water really is a healthy choice. Not only is it incredibly tasty but Ayam Brand is Halal certified by Jakim and Healthier Choice. We also only use tuna that are not endangered and from biomass that is healthy. This tuna is ideal for cooking at home.
Because it's packed in a watery broth instead of oil, it has fewer calories — but it also contains a high amount of salt. Draining the liquid removes excess sodium, which is beneficial for salt-conscious eaters.
It contains no partially hydrogenated oil or trans fat, and it is low in saturated fats and cholesterol, making it an ideal food item for those watching their cholesterol levels.
Mercury Tested
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.
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.
Safe Catch Elite Tuna, simply the lowest mercury tuna of any brand.
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.
While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D. Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.
The United States Food and Drug Administration recommends keeping the consumption of albacore (white) tuna to under 4 ounces per week and skipjack (light) tuna to under 12 ounces per week. These amounts should be lower for children and women who are or may become pregnant.
The texture of the fish remains more firm when preserved in oil. The reason why tuna in water still exists is because it's perceived healthier than oil (but a good olive oil is actually healthy) and also because it's cheaper.
Canned Tuna or Salmon
Will stay fresh after opening for 1 to 2 days in the refrigerator. Transfer opened canned fish to a sealed glass container or plastic bag.
How to prepare tuna. Tuna steaks should not be washed before cooking - just pat them dry with some kitchen paper. Tinned tuna should be drained before use.
An economically-feasible technique for the substantial reduction of the total mercury content of slices of tuna fish is described. Extraction at room temperature of the fish slices with 0.5 % cysteine hydrochloride solution is followed by rinsing and washing with sodium bicarbonate solution.
Canned foods in particular usually contain high levels of sodium. One way to reduce your salt intake with canned food, like tuna for example, is washing. Studies show that rinsing reduces the amount of sodium in canned tuna by 80%.
Dieters, piscatarians, low carbers, and fish lovers should head straight to Aldi for their high quality tuna. Tuna makes for a healthy plate, as it is recommended by nutritionists for its high levels of omega-3 fatty acids, which may help to reduce omega-6 fatty acids and LDL cholesterol.
No Mercury Worry
Ayam Brand™ selects only small size fishes from two species of tuna: skipjack and small yellowfin. Because the selected tuna are relatively small, they are naturally unlikely to concentrate mercury like big size predators.
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.