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
- DELI‑STYLE TUNA SALAD: Ready‑to‑eat wild caught tuna blended with celery, water chestnuts and tangy sauce for flavorful, ready to eat sandwiches, salads or quick high protein seafood meals
- HIGH PROTEIN SNACK: Each 3 oz pouch is packed with Omega 3s and delivers 13g protein and 80 calories, making these tuna pouches perfect for Mediterranean and Weight Watchers diets and are gluten free and soy free
- CONVENIENT TUNA POUCHES: Our tear‑and‑eat tuna packets for work, travel, school lunches or fast snacks offer a portable alternative for active lifestyles, perfect on‑the‑go ready-made meals. No draining required
- VERSATILE: Our Tuna Creations make quick meals effortless. Available in 15+ delicious flavors, our pouches are great for topping fresh salads, fueling protein‑packed rice bowls or grabbing a wholesome seafood snack on the go
- VALUE PACK OF 12: Stock your pantry with this 12 pack of ready‑to‑eat tuna pouches for quick meals and snacks. A lightweight, easy to pack alternative for busy days. The StarKist Flavor Fresh Pouch allows you to enjoy the freshness and taste you’ve come to expect in a convenient, easy to pack on-the-go pouch!
- SEASONED LIGHT TUNA: Perfectly seasoned skipjack tuna lightly marinated with pepper and a delicious touch of lemon.
- FISH AS FUEL: Each ready-to-eat pouch (1 serving) contains 17g of protein and 80 calories. Gluten Free, High Protein, Paleo Friendly, and Keto Friendly. Bulk case contains twelve 2.5 ounce packets.
- WILDLY VERSATILE: Mix into rice or pasta, fill a wrap or sandwich, top a salad or leafy greens, make a quick and delicious tuna salad, or just eat straight from the pouch! Perfect for a tasty lunch, healthy snack, or protein-packed dinner ingredient.
- CONVENIENT SHELF STABLE FOOD: Perfect for stocking your pantry at home or bringing on the go while traveling, camping, hiking, post-workout, or on the job. No can opener or draining required!
- SUSTAINABLE TUNA: MSC Certified Sustainable Seafood, Wild Caught, and Dolphin Safe - submit the product code on our Trace My Catch website to learn where and how your seafood was caught, processed, and more.
- 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
- BOLD HOT BUFFALO STYLE: Ready‑to‑eat wild caught tuna seasoned with paprika, vinegar, and fiery hot sauce for flavorful, ready to eat sandwiches, salads or quick high protein seafood meals
- HIGH PROTEIN SNACK: Each 2.6 oz pouch is packed with Omega 3s and delivers 15g protein and 70 calories, making these tuna pouches perfect for Mediterranean, Weight Watchers, Paleo and Keto diets and are gluten free
- CONVENIENT TUNA POUCHES: Our tear‑and‑eat tuna packets for work, travel, school lunches or fast snacks offer a portable alternative for active lifestyles, perfect on‑the‑go ready-made meals. No draining required
- VERSATILE: Our Tuna Creations make quick meals effortless. Available in 15+ delicious flavors, our pouches are great for topping fresh salads, fueling protein‑packed rice bowls or grabbing a wholesome seafood snack on the go
- VALUE PACK OF 12: Stock your pantry with this 12 pack of ready‑to‑eat tuna pouches for quick meals and snacks. A lightweight, easy to pack alternative for busy days. The StarKist Flavor Fresh Pouch allows you to enjoy the freshness and taste you’ve come to expect in a convenient, easy to pack on-the-go pouch!
- Delicious, Mild Flavor: Starkist Chunk Light Tuna in Water is wild caught and dolphin safe. Each of our nutrient dense tuna packs contains 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 and 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 (24 Pack): Buy your tuna in Bulk with the StarKist 24-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
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.