What’s the difference between a skipjack and a yellowfin? Do you worry about mercury when you reach for that can of tuna? You are not alone! Tuna is a powerhouse of protein, a quick meal solution, and a staple in pantries worldwide. However, navigating the seafood aisle can feel overwhelming. You want the best flavor and the safest choice, but the labels—albacore, light, pole-caught—can make your head spin. Choosing the wrong type means missing out on great taste or, worse, unknowingly making a less healthy selection.
This deep dive cuts through the confusion. We break down the most popular types of tuna, explain what those fishing terms actually mean, and offer clear advice on safety and sustainability. By the end of this post, you will confidently select the perfect tuna for your next sandwich, salad, or dinner recipe. Get ready to transform your tuna shopping from a guessing game into a smart decision!
Top Tuna Fish To Eat Recommendations
- Delicious, Mild Flavor: Starkist Chunk Light Tuna in Water is wild caught and dolphin safe. Each of our convenient, single-serve, nutrient dense tuna packs contain 100% all-natural chunk light tuna that is perfect for quick snacks or meals on the go
- Excellent Source of Protein: Our tuna is a natural source of protein and Omega 3s, plus it has 17g of protein, 70 calories per serving It’s soy free, gluten free and works well with Keto, Paleo, Mediterranean and 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
- Flavor Fresh Pouch: Our flavor fresh tuna pouch preserves the freshness of your favorite meal or snack, so it’s always delicious and ready when you are. There’s no can opener required or draining necessary - just tear, eat and go
- Bulk (12 Pack): Buy your tuna in Bulk with the StarKist 12-Pack. These tuna pouches 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
- 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
- INCREDIBLE, RICH FLAVOR: Genova Solid Yellowfin canned tuna in olive oil features the best cuts of the fish, wild caught, hand-filleted, then packed in just the right amount of olive oil for a mouthwatering flavor and perfect texture.
- DELICIOUSLY VERSATILE: The incredible taste of Genova premium canned tuna is central to countless inspired dishes. Elevate your next salad, appetizer or entree with savory Mediterranean flavor.
- NUTRIENT-RICH YELLOWFIN TUNA: Packed with protein and heart-healthy omega-3s, Genova yellowfin tuna is perfect for keto, paleo and Mediterranean Diet meals. No GMOs, 100% natural ingredients and no preservatives — just simple ingredients and rich taste.
- WILD CAUGHT TUNA: Genova tuna is responsibly sourced, wild caught and traceable. We’re leading the charge to ensure that our seas are sustainable now and for future generations.
- BULK 8 PACK: Buy your tuna in bulk and save. Our cans are shelf-stable and always at the ready whenever you're craving a satisfying meal or a quick, savory tuna snack.
- 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
The Ultimate Buying Guide: Choosing Your Perfect Tuna Fish To Eat
Tuna is a fantastic food. It is packed with protein and tastes great. Whether you want a quick lunch or an ingredient for a big meal, knowing how to choose the best tuna makes a difference. This guide helps you pick the best can or pouch of tuna for your needs.
Key Features to Look For
When you look at cans or pouches of tuna, a few things stand out. These features tell you a lot about the quality inside.
- **Type of Tuna:** Different tuna species offer different tastes and textures. Skipjack is common and affordable. Albacore has a firmer texture and a milder flavor. Yellowfin is often prized for its taste.
- **Packing Medium:** Tuna usually comes packed in water or oil. Tuna packed in water is lower in fat and calories. Tuna packed in oil (like olive oil or soybean oil) often tastes richer and stays moister.
- **Source and Sustainability:** Look for labels that mention sustainable fishing practices. This means the tuna was caught in a way that protects ocean life and future fish populations.
- **Sodium Content:** Some tuna is packed with added salt. If you watch your salt intake, look for “low sodium” or “no salt added” options.
Important Materials and Ingredients
The best tuna has very few ingredients. You want to see tuna listed first!
The primary material is, of course, the tuna itself. Always check the ingredient list. High-quality tuna usually only lists the fish, water or oil, and maybe a little salt.
What Reduces Quality?
Be careful about added fillers or excessive broth. If the ingredient list is long, the quality might be lower. Sometimes, lower-grade tuna uses more additives to improve texture or flavor.
Factors That Improve or Reduce Quality
The way the tuna is handled greatly affects how it tastes on your plate.
Processing Matters
Tuna that is packed soon after being caught often tastes fresher. Some premium brands use “pole and line” caught tuna. This method is careful and catches one fish at a time, which generally results in better-looking, less damaged fish meat. Mass-produced tuna might use larger nets, which can sometimes break up the meat more.
Texture and Color
Good quality tuna should have firm flakes. If the tuna looks mushy or overly pale, it might not be the best choice. Albacore is usually white. Skipjack is often darker or pinkish. These color differences are normal, but the texture should feel solid, not watery or crumbly.
User Experience and Use Cases
How you plan to use the tuna should guide your purchase.
If you are making a tuna salad sandwich, tuna packed in water is often preferred because it mixes well with mayonnaise. If you are topping a salad or eating it straight from the can, tuna packed in olive oil usually offers a superior flavor experience.
Quick Meals vs. Gourmet Dishes
- **Quick Meals:** For fast protein boosts, pouches are excellent because they require no draining.
- **Salads and Casseroles:** Canned tuna in water works perfectly here.
- **Tuna Melts or Nicoise Salad:** Use high-quality oil-packed tuna. The oil adds richness that holds up well to heat or strong flavors like capers and olives.
10 Frequently Asked Questions (FAQ) About Tuna Fish To Eat
Q: What is the difference between light tuna and white tuna?
A: “Light tuna” usually means Skipjack tuna, which is smaller and darker. “White tuna” refers to Albacore tuna, which is a larger fish and has whiter, firmer meat.
Q: Is tuna packed in oil healthier than tuna packed in water?
A: Tuna packed in water has fewer calories and fat. However, if the tuna is packed in healthy oil like olive oil, it can help your body absorb fat-soluble vitamins (like Vitamin D) better. It depends on your health goals.
Q: Should I worry about mercury in tuna?
A: Yes, some larger tuna species (like Albacore) have more mercury than smaller ones (like Skipjack). Health guidelines suggest eating smaller portions of Albacore and limiting consumption if you are pregnant or feeding young children.
Q: What does “pole and line” caught mean?
A: It means fishermen catch each tuna individually using a pole and line. This fishing method is very selective and minimizes harm to other sea creatures.
Q: Can I eat tuna straight from the can without draining it?
A: Yes, you can. If it is packed in water, draining helps reduce sodium. If it is packed in oil, leaving some oil in can add flavor to your dish.
Q: How long does opened tuna last in the refrigerator?
A: Once opened, transfer the leftover tuna to an airtight container. It should be eaten within three to four days.
Q: Which tuna type is best for making tuna salad?
A: Skipjack or chunk light tuna packed in water is usually best for tuna salad because it mixes easily and absorbs dressings well.
Q: Is canned tuna cooked?
A: Yes, canned tuna is fully cooked during the canning process. This is why it lasts so long on the shelf.
Q: What is the best way to store unopened cans of tuna?
A: Store them in a cool, dry place like a pantry. Keep them away from heat sources, as high temperatures can affect quality over a very long time.
Q: Does the brand name really matter for tuna quality?
A: Yes, brand names often reflect the source and processing standards. Premium brands usually source better cuts of fish and use sustainable methods, leading to better taste and texture.