![]() ![]() Unseasoned pouched tuna usually comes packed in water. Some pouched varieties are even seasoned for an easy grab-and-go protein source. Other Ways to Buy Tunaīesides in a can, you can find tuna in a jar or pouch. Keep in mind, though, that this option may be pricier than canned tuna packed in other oils or water. One of the healthiest choices is canned tuna packed in extra-virgin olive oil, which is loaded with heart-healthy monounsaturated fats (per the USDA). ![]() For example, while 1 tablespoon of extra-virgin olive oil contains 10 g heart-healthy monounsaturated fats, you’ll find only 3.1 g in the same serving of soybean oil, according to the USDA. Many brands will use the cheapest oils (such as soybean oil) to pack tuna - and that translates to fewer healthy fats for you. If you opt for oil-packed tuna, be sure to check what kind of oil is used. The water-packed version is lower in calories and is the kind most dietitians recommend. You’ll find canned tuna packed in oil or water. ![]() Solid will have larger, firmer pieces of fish and chunk will be smaller flakes of fish, according to Bumblebee. The terms “chunk” and “solid” refer to the size of the pieces of tuna in the can. You’ll also see tuna available in chunk and solid white albacore tuna. Chan School of Public Health, 1 to 2 servings of low-mercury fish may reduce the risk of death from heart disease by 36 percent. If the fear of getting too much mercury keeps you from eating fish very often, let us persuade you. Yet even these groups can enjoy canned light tuna three or more times per month, depending on age. Mercury is an element that occurs both naturally and as an industrial byproduct and it can have negative implications on health, especially for women who are pregnant or breastfeeding and young children. That’s because it’s lower in mercury than other varieties of tuna such as white and albacore, according to the Environmental Defense Fund. The EPA and FDA list light tuna as the best choice. Which can should you reach for? Here’s what to keep in mind. In the grocery store, you may find the tuna aisle overwhelming. What to Consider When Choosing a Canned Tuna What’s more, tuna contains primarily healthy, unsaturated fat. That’s about 12 percent of the daily recommended limit set forth by the American Heart Association - in just one tablespoon! Sans mayo, tuna can be a naturally healthy choice replete with protein - there are 22 grams (g) in a 3 oz serving, according to data from the USDA. You’ll find about 1.6 grams (g) of this unhealthy fat per tablespoon according to the USDA. The health benefits can be negated if you load up with mayonnaise, for example, because that condiment is high in saturated fat. That said, the typical tuna salad sandwich is far from perfect. If grilling salmon or whipping up some fish tacos feels overwhelming to you, canned tuna can be a simpler way to add more fish to your plate. Department of Agriculture (USDA) points out that the average American adult is getting only about one-third of that amount. Dietary Guidelines for Americans recommend that adults get at least 8 ounces (oz) of fish per week, the U.S. Canned tuna is shelf-stable, relatively affordable, and it's even a sustainable source of protein when you opt for products with the MSC blue fish label, as the Marine Stewardship Council notes.Īlso, while the 2020–2025 U.S. The tuna sandwich is a lunchtime staple and for good reasons. ![]()
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