What swims in those unassuming cans lining supermarket shelves? Canned tuna fish is a pantry staple for millions, a quick protein fix that has saved countless weeknight dinners. But have you ever paused in the aisle, staring at labels boasting “Albacore,” “Skipjack,” “in water,” or “in oil,” feeling completely lost? It’s a common frustration; the sheer variety makes choosing the best can for your sandwich or casserole surprisingly complicated.
Selecting the right tuna goes beyond just grabbing the cheapest option. You worry about mercury levels, flavor impact, and texture—does it crumble perfectly or stay firm? Understanding these differences is key to unlocking delicious, healthy meals without the guesswork. This deep dive cuts through the confusion.
By the end of this post, you will confidently know the difference between light and white tuna, understand canning processes, and be able to pick the perfect can every time. Get ready to transform your tuna game from routine to remarkable, starting right now as we explore the world inside that little metal cylinder.
Top Canned Tuna Fish Recommendations
- Delicious, Mild Flavor: Starkist Chunk Light Tuna in Water can features wild caught tuna with a naturally mild flavor people have come to expect from Starkist. It’s perfect for quick snacks or meals on the go
- Excellent Source of Protein: Our dolphin safe tuna is a natural source of protein and Omega 3s, plus it has 20g of protein and 90 calories per serving It’s soy free, gluten free and works well with Keto, Paleo, Mediterranean & Weight Watchers diet plans
- Add Variety to Your Diet: Tuna is a wholesome choice for a snack or meal that fits into an active lifestyle StarKist tuna in water is a great and easy way to add seafood to your diet
- Versatile: StarKist Chunk Light Tuna in water is a versatile and easy way to liven up a meal It can be used in cool tuna salads, hot casseroles, on sandwiches, and even eaten on its own as a snack or meal
- Bulk (8 Pack): Buy your tuna in Bulk with the StarKist 8-Pack of canned tuna. These tuna cans are easy to store and great to have handy for when hunger strikes
- Delicious, Mild Flavor: Starkist Chunk Light Tuna in Water can features the dolphin safe, wild caught tuna with a naturally mild flavor people have come to expect from Starkist. Try this in cool tuna salads and hot casseroles
- Excellent Source of Protein: Our Chunk Light Tuna is a natural source of protein and Omega 3s, plus it has 20g of protein and 90 calories per can. It’s soy and gluten free and works well with Keto, Paleo, Mediterranean and Weight Watchers diets
- Add Variety to Your Diet: Tuna is a wholesome choice for a snack or meal StarKist Chunk Light Tuna in Water is a great and easy way to add seafood to your diet
- Versatile: StarKist Chunk Light Tuna in Water is a versatile and easy way to liven up a meal This canned tuna can be used in cool salads, hot casseroles, on sandwiches and even eaten on its own as a snack or meal
- Easy to Store:. These tuna in water cans are easy to store and great to have handy for when hunger strikes, whether you’re on the go, at the office or at home
- WILD CAUGHT TUNA IN WATER: Premium canned fish with a mild flavor, firmer texture, and large pieces is a delicious addition to pasta, salads, fish tacos, and seafood bowls.
- FISH AS FUEL: Excellent source of lean protein (29g per can), DHA & EPA Omega-3s (300mg per can), and vitamin B12. Case contains 8 five ounce cans.
- CLEAN INGREDIENTS: Non GMO Project Certified, Gluten Free, Kosher Pareve, and great for those on a low carb or ketogenic (keto) diet.
- CONVENIENT SHELF STABLE FOOD: Perfect for stocking your pantry at home or bringing on the go as a high-protein option while traveling, camping, or on the job.
- SUSTAINABLE TUNA: Wild Caught and Dolphin Safe - submit the code on the can on our Trace My Catch website to learn where and how your seafood was caught, processed, and more. Canned in the USA and packaged in recyclable packaging.
- WILD CAUGHT TUNA IN WATER: Premium canned fish with a light, flaky texture and bolder flavor is delicious in classic tuna melts, baked into casseroles, mixed into tuna salad, or as a high-protein sandwich or salad ingredient.
- THE ORIGINAL AFFORDABLE SUPERFOOD: Excellent source of lean protein (23g per can), DHA & EPA Omega-3s (220mg per can), and vitamin B12. Case contains 24 five ounce cans.
- CLEAN INGREDIENTS: Non GMO Project Certified, Gluten Free, Kosher Pareve, and great for those on a low carb or ketogenic (keto) diet.
- CONVENIENT SHELF STABLE FOOD: Perfect for stocking your pantry at home or bringing on the go as a high-protein option while traveling, camping, or on the job.
- SUSTAINABLE TUNA: MSC Certified Sustainable Seafood, Wild Caught, and Dolphin Safe - submit the code on the can on our Trace My Catch website to learn where and how your seafood was caught, processed, and more. Canned in the USA and packaged in recyclable packaging.
- 6-pack of 5 oz no-salt-added albacore tuna in water
- 100% pole and line caught for dolphin and sea turtle safety
- Wild-caught tuna naturally GMO-free
- Packed in water with no added salt
- Convenient protein-rich meal or snack option
- DELICIOUS, CLASSIC TUNA: A true all-American classic, Chicken of the Sea tuna in water is perfectly seasoned with salt and packed in water for the freshest, best taste
- HIGH IN PROTEIN: The perfect high protein tuna for your active, healthy lifestyle; these non-GMO tuna cans feature heart-healthy omega-3s, vitamins, and minerals; with 23 grams of lean protein, it’s perfect for keto, paleo, and Mediterranean diets
- VERSATILE FLAVOR: Our wild caught, water-packed chunk light canned tuna in water is right at home in any recipe; add the canned fish to your favorite sandwich, wrap, rice bowl, pasta, salad, melt, dip, and beyond
- WILD CAUGHT: We’re doing our part to keep our seas healthy; our classic tuna salad cans contain only Marine Stewardship Council certified, 100% wild tuna; this 10-pack of tuna fish lets you stock up and save on delicious meals
- THE ONE FOR ME: Chicken of the Sea has been in business since 1914, providing wild caught tuna overflowing with flavor and packed with protein; our SeaChange sustainability plan has solutions for both people & the planet to support a better future for all
- Delicious, Mild Flavor: Starkist Solid White Albacore Tuna in Water cans contain a solid fillet of delicious, wild caught albacore tuna. The mild flavor and firmer texture make it a great option for salads, pasta dishes or in your favorite recipe
- Excellent Source of Protein: White Albacore Tuna is a natural source of protein and Omega 3s, with 26g of protein and 110 calories per serving It’s soy free, gluten free and works well with Keto, Paleo, Mediterranean and Weight Watchers diets
- Add Variety to Your Diet: This dolphin safe tuna is a wholesome choice for a snack or meal StarKist Solid White Albacore Tuna in Water is a great and easy way to add seafood to your diet
- Versatile: StarKist Solid White Albacore Tuna is a versatile and easy way to liven up a meal It can be used in cool salads, hot casseroles, on sandwiches and as a substitute for chicken in your favorite recipe
- Bulk (4 Pack): Buy your tuna in Bulk with the StarKist 4-Pack of canned tuna. These tuna cans are easy to store and great to have handy for when hunger strikes, whether you’re on the go, at the office or at home
- DELICIOUS, MILD FLAVOR: StarKist Chunk Light Tuna in Water can features wild caught tuna with a naturally mild flavor people have come to expect from StarKist. It’s perfect for quick snacks or meals on the go.
- EXCELLENT SOURCE OF PROTEIN: Our dolphin safe tuna is a natural source of protein and Omega 3s, plus it has 20g of protein and 90 calories per serving. It’s soy free, gluten free and works well with Keto, Paleo, Mediterranean & Weight Watchers diet plans!
- ADD VARIETY TO YOUR DIET: Tuna is a wholesome choice for a snack or meal that fits into an active lifestyle. StarKist tuna in water is a great and easy way to add seafood to your diet.
- VERSATILE: StarKist Chunk Light Tuna in water is a versatile and easy way to liven up a meal. It can be used in cool tuna salads, hot casseroles, on sandwiches, and even eaten on its own as a snack or meal!
- EASY TO STORE: This tuna in water can is easy to store and great to have handy for when hunger strikes – whether you’re on the go, at the office or at home.
The Ultimate Buying Guide for Canned Tuna Fish
Canned tuna is a pantry staple. It is quick, easy, and packed with protein. But not all cans are created equal. This guide helps you choose the best tuna for your next meal.
Key Features to Look For
When you pick up a can, several things matter most. These features directly affect taste and nutrition.
1. Type of Tuna
The species of tuna changes the flavor and texture significantly.
- Skipjack (Light Tuna): This is the most common and usually the most affordable. It has a stronger, “fishier” taste.
- Yellowfin: This tuna is a bit milder than skipjack. It often has a firmer texture.
- Albacore (White Tuna): Albacore is known for its firm, steak-like texture and mild flavor. It contains higher levels of mercury, so moderation is key.
2. Packing Medium
How the tuna is packed changes its moisture and flavor profile.
- In Water: This keeps the calorie count low. The tuna tends to be drier and flakes easily.
- In Oil (Olive or Vegetable): Oil keeps the tuna moister and richer in flavor. Olive oil adds a nice taste, but it also adds calories.
3. Whole Pieces vs. Flakes/Chunks
Check the label for “Solid,” “Chunk,” or “Flake.”
- Solid White/Light: You get large, whole pieces of meat. This looks best in salads or served simply.
- Chunk/Flake: The tuna is broken up. This works perfectly when mixing it into casseroles or tuna melts.
Important Materials and Ingredients
Reading the ingredient list is crucial. Good quality tuna needs very few additions.
The Tuna Itself
Look for tuna that is sustainably caught. Sustainable fishing protects ocean health for the future. Many brands now clearly label their sourcing methods.
Added Ingredients
The best cans contain just tuna, water/oil, and salt. Avoid cans with added vegetable broth or artificial flavorings if you want pure tuna flavor. If it is packed in oil, check the type of oil used.
Factors That Improve or Reduce Quality
Quality is not just about the species; it is about how the fish is handled.
Factors That Improve Quality
- Pole-Caught or Hand-Line Caught: These methods catch fish one by one, which reduces stress on the fish and often results in less bruising on the meat.
- Low Sodium Options: Brands that use less salt let the natural flavor of the tuna shine through.
- BPA-Free Cans: Some consumers prefer cans lined without BPA (Bisphenol A) for health reasons.
Factors That Reduce Quality
- Heavy Processing: If the tuna looks overly mashed or mushy when you open it, the quality is usually lower.
- High Mercury Levels: Larger fish, like Albacore, naturally accumulate more mercury. Eating too much can be unsafe, especially for children and pregnant people.
User Experience and Use Cases
How you plan to use the tuna dictates what you should buy.
For Quick, Healthy Lunches
If you eat tuna straight from the can or on crackers, choose **Solid White Albacore packed in Olive Oil.** The texture is firm, and the flavor is rich.
For Baking and Mixing (Tuna Melts, Casseroles)
You need something that blends well. **Chunk Light Tuna packed in Water** is the most cost-effective choice here. It absorbs the flavors of mayonnaise and cheese easily.
For Salads Where Texture Matters
If you are making a fancy Niçoise salad, look for **Yellowfin or Skipjack packed as whole fillets** (sometimes labeled “Tuna Loin”). This gives you beautiful, intact pieces.
10 Frequently Asked Questions (FAQ) About Canned Tuna
Q: Which tuna type is healthiest?
A: Generally, light tuna (Skipjack) is considered healthier because it contains lower levels of mercury than Albacore (white tuna).
Q: Does the oil packing add a lot of fat?
A: Yes, tuna packed in oil has significantly more fat and calories than tuna packed in water. You can drain the oil, but some fat remains absorbed in the fish.
Q: Can I eat canned tuna every day?
A: Health experts usually suggest limiting consumption, especially Albacore, due to mercury. Aim for two to three servings per week.
Q: What does “Pole-Caught” mean?
A: It means fishermen caught the tuna one fish at a time using a pole. This method is better for the environment than large net fishing.
Q: Is canned tuna fully cooked?
A: Yes, the tuna is cooked during the canning process to make it safe for long-term storage.
Q: How long does canned tuna last after the expiration date?
A: If the can is undamaged (no dents or rust), it can often last for years past the printed date. Store it in a cool, dry place.
Q: Why is my tuna dry?
A: Tuna packed in water often tastes drier than oil-packed tuna. If it is very dry, you should add healthy fats like olive oil or avocado when serving.
Q: Should I rinse the tuna?
A: If you buy tuna packed in water, rinsing it lightly under cold water can reduce the sodium content slightly.
Q: What is the difference between “light” and “white” tuna?
A: “Light” usually refers to Skipjack or Yellowfin, which are naturally darker. “White” almost always refers to Albacore.
Q: Can I use the liquid from the can?
A: If it is packed in water, you can use a tiny bit for moisture in a recipe, but it is mostly salty water. If it is packed in olive oil, the oil is flavorful and can be used in salad dressings.