Dietitian names the best canned tuna to buy

Canned tuna is a protein-rich pantry basic, but some types are better than others. A dietitian explains which one is the healthiest and which cans are worth limiting.

If you want to add more fish to your diet, canned tuna is an easy place to start. Whether you love it or not, this shelf-stable seafood is one of the healthiest foods you can keep on hand. It provides a fast, convenient source of protein and other valuable nutrients, and it is budget-friendly too.

Among tinned fish options, canned tuna is easily the most popular, especially in the United States.

In stores, tuna comes in many different varieties. The species can vary, along with the packing liquid and any added ingredients.

You may notice labels such as albacore and skipjack. Some cans contain solid tuna, while others are packed in chunks.

Because it all seems like the same fish in different packaging, these details may not seem important.

Still, there is a difference nutritionally. Not every canned tuna product is the same.

So which type is healthiest? Does it matter whether it is packed in water or oil? And what is the difference between white and light tuna?

We asked a dietitian to answer the most common canned tuna questions.

Is canned tuna healthy?

Tuna is one of the most commonly eaten seafoods in the world. The name refers to many species of large saltwater fish.

The tuna most often sold canned includes skipjack, also called light tuna, along with albacore or white tuna, and yellowfin tuna, TODAY.com has reported previously.

Like fresh tuna, the canned version offers plenty of nutrients.

“It’s a great source of protein, with about 22 grams in just three ounces,” registered dietitian and author Frances Largeman-Roth tells TODAY.com.

That lean, high-quality protein can help with muscle maintenance and repair, increase fullness, and support weight management.

The latest Dietary Guidelines for Americans recommend making protein a priority at every meal and aiming for 1.2 to 1.6 grams of protein per kilogram of body weight each day.

Largeman-Roth says canned tuna can be an efficient way to get a meaningful amount of protein and help meet those goals.

Most tuna is relatively low in fat and calories and naturally contains no carbohydrates. Skipjack is usually the leanest option, while albacore has slightly more fat.

Even so, the fats in tuna are considered beneficial. “Canned tuna provides a significant amount of heart-protective omega-3 fatty acids,” Largeman-Roth says.

These include DHA and EPA, essential fats the body cannot make enough of on its own, so they must come from food such as fish.

The omega-3s in tuna may also support brain, eye and skin health.

Along with protein and omega-3s, canned tuna is a good source of vitamin B12, which helps with energy metabolism and nervous system function, plus vitamin D and selenium.

Canned tuna is also one of the easiest ways to eat more fish.

“According to the American Heart Association, we’re supposed to be eating two or more servings of fish each week,” says Largeman-Roth — but nearly 90% of Americans fall short.

Fresh fish can be expensive, and many people do not feel confident cooking seafood, she says.

“Canned tuna is a great way to meet the intake recommendations and get the nutrients you need in an affordable way,” she adds.

The healthiest canned tuna option

All canned tuna provides useful nutrients, but the species does matter.

Largeman-Roth says skipjack is generally the healthiest canned tuna because it is a smaller fish and naturally lower in mercury. That is why the U.S. Food and Drug Administration lists skipjack as a “best choice” for regular use, or two to three times per week.

Other tuna species, including albacore and yellowfin, can still fit into a healthy diet, but they should be eaten less often.

What is added to the tuna, and the liquid it is packed in, also affects the nutrition profile, Largeman-Roth says.

The better choices tend to have a few common features:

• Packed in water or extra virgin olive oil
• No salt added
• Wild-caught or sustainably caught

The healthiest versions usually list tuna as the first and only ingredient.

“I’m a big fan of tuna packed in EVOO because it really doesn’t need anything else added to it to taste great, but you can also choose water-packed tuna,” says Largeman-Roth.

Olive oil adds heart-healthy monounsaturated fats and beneficial plant compounds, though it also raises the calorie count.

Canned tuna can also be high in sodium, and most Americans could benefit from cutting back. If you eat the full can and add sauces or seasonings, sodium can add up quickly.

“I like to go with the unsalted variety and add my own sea salt if I want,” says Largeman-Roth.

When possible, choosing wild-caught fish over farmed varieties is a good idea, as wild-caught options often contain slightly more nutrients, TODAY.com has reported previously.

“I do recommend choosing tuna brands that do rigorous mercury testing on their fish, especially for kids and women who are pregnant or breastfeeding,” says Largeman-Roth.

Canned tuna to limit or skip

Most canned tuna can be part of a healthy diet when eaten in moderation.

Still, Largeman-Roth suggests limiting varieties that bring unnecessary calories, sodium and additives.

Tuna packed in vegetable oil — a mix of refined oils such as soy, corn or canola — tends to contain less beneficial fats than tuna packed in olive oil.

You should also limit or avoid cans with lots of added salt and flavorings. “Some varieties have more than 400 mg of sodium per serving,” Largeman-Roth notes.

As a general rule, the shorter the ingredient list, the better. If the label contains a long list of unfamiliar words, it may be worth choosing another can.

Which tuna has the most mercury?

Nearly all fish contain trace amounts of methylmercury, a toxin found in water that builds up in fish tissue over time as they feed, according to the FDA. Larger fish sit higher on the food chain and tend to accumulate more mercury.

For canned tuna, albacore — also known as white tuna — is the largest common species, so it contains the most mercury, Largeman-Roth says. Yellowfin also contains more mercury than skipjack.

Both are still considered “good choices” by the FDA, but consumption of albacore and yellowfin should be limited to two times per week, or once per week during pregnancy or breastfeeding.

Bigeye and bluefin tuna contain even more mercury and should be avoided, although they are very rarely sold canned.

For most people, mercury exposure from fish is not a major concern, according to the FDA. But higher mercury levels can be harmful for pregnant women and young children because they may affect the developing nervous system.

That is why the FDA recommends that pregnant women and young children choose lower-mercury fish for regular meals.

If you have questions or concerns about eating canned tuna, speak with your doctor.