Should I buy tuna packed in water or oil?

Solid tuna comes in large pieces that flake into hearty chunks, which is great for pasta or green salads.

What’s the difference between chunk and solid tuna?Ĭhunk-style tuna comes in very small pieces, which are best when you’re after a smoother, creamy, tuna salad-like texture. Experiment with the type of tuna you prefer, and incorporate your top picks in moderation as part of a balanced diet. White tuna has a milder flavor than “fishier” light tuna and is higher in omega-3 fatty acids, but it can also be higher in mercury. 'Light' can be skipjack, yellowfin, bigeye, or a combination. The most common types of canned tuna at the store are “white” or “light” tuna. Ultimately, the type of canned tuna you choose to eat will depend on your flavor preferences and dietary needs. In support of the 2015-2020 Dietary Guidelines for Americans, the FDA recommends that adults consume at least 8 ounces of seafood per week (less for young children) and that women who are pregnant or breastfeeding consume 8-12 ounces of seafood per week, opting for choices that are lower in mercury. The FDA suggests limiting the consumption of white/albacore or yellowfin tuna to one serving per week, and skipjack tuna to two to three servings per week. However, you may want to enjoy tuna in moderation, especially if you’re pregnant, breastfeeding or feeding young children. It's important to note that nearly all fish contain some amount of mercury, and tuna actually has less than other varieties like swordfish or mackerel.

That said, canned tuna can be great for you since it's an excellent (and convenient!) source of protein: Just 3 ounces supplies about 20 grams! Plus, it’s high in minerals and omega-3 fatty acids, which are important for brain function and for warding off heart disease and inflammatory conditions like arthritis.īelow, our Test Kitchen experts break down everything you need to know about the chicken of the sea, including your most pressing tuna questions and the best canned tuna brands to buy, so the next time you’re craving a cheesy tuna melt, you’ll know exactly what to do. You might have questions about sustainability, mercury levels, and harvesting methods - factors that you don’t necessarily have to think about with other canned goods. When searching for the best canned tuna, there’s more to consider than just tuna sandwich-ready taste.

Tuna Kala by Poton V