Canned fish is all the rage, but canned tuna has always been all the rage. My weekly fridge cleanouts have made me realize how delicious tuna can be and there are many tasty tuna concoctions available, from a spicy tuna salad to a classic tuna casserole.
But while browsing the grocery store, I noticed that not all cans of tuna are the same. It turns out there are a surprising number of types of tuna, both in terms of variety of fish and packaging. Here’s what you need to know (and what to avoid) when you see cans of tuna in stores.
Types of tuna
Like all fish in the sea, tuna comes in many different varieties (15 to be exact). But you’ll find three main types in packaged form: yellowfin tuna, albacore and bonito.
- Albacore: Also known as bluefin tuna, this variety may also be labeled on the box as “white” or “plain white.” This is the cheapest staple you’ll probably think of when making tuna salad. Albacore has larger, firmer pieces with a milder flavor. I find that it absorbs flavorful sauces well, like mayonnaise-based sauces and dressings.
- Skipjack: Sometimes labeled as “light tuna,” skipjack tuna ironically has the most intense flavor of the group. Often described as a “fishier” tasting option, skipjack tuna is flakier and pinker in color. (This label is my favorite for a juicy, cheesy tuna melt.)
- Albacore: This is the type of tuna that is served out of the can as a tuna steak or on a sushi roll. Yellowfin is stiffer and more connected than the other two, which is why I often use it as a protein replacement or in something like a tuna burger.
Which tuna is right for you
Choosing the right variety of tuna doesn’t just depend on what you’re cooking: Depending on how much you and your family plan to eat, consider avoiding certain labels if you plan to cook and eat a lot of it. Different varieties contain different levels of mercury, which vary by species and age. For example, larger tuna contains much more mercury and should be consumed in moderation.
According to the Food and Drug AdministrationSkipjack tuna, rated “Best Choice,” contains the least amount of mercury, so you can eat about eight to 12 ounces of it per week. The recommended amount for albacore, classified as “good choice,” is lower: about four ounces per week. (That’s about two to three cans of skipjack tuna or a four-ounce can of yellowfin or albacore.)
When I learned this, I was surprised, because I can eliminate so many in one session. Mercury in seafood is unavoidable, and it accumulates in tuna the same way it does in any fish-filled environment and ecosystem, to varying degrees, in a process called bioaccumulation. Just because tuna contains mercury doesn’t mean it’s unsafe to eat, it means the label (and moderation) is important.
What to Look for on Canned Tuna Labels
Canned tuna labels also contain important information about the fishing methods used to catch it. Look for terms like “pole-and-line caught” or “FAD-free” which identify sustainable methods. A FAD, or fish aggregating device, attracts all kinds of fish, not just tuna, so fishing practices that use them often catch other juvenile fish or sharks, called “bycatch.” For more information on what to look for, the Monterey Bay Aquarium has great resources to help you make an informed decision when browsing the grocery store aisles for canned tuna.
Aside from being the Swiss Army knife of my weekly rotation, canned tuna remains a great source of protein and healthy fats. It’s not going anywhere and it shouldn’t leave your pantry either. Like all good things, you just have to consume it in moderation, which makes cleaning my refrigerator a real challenge. little more special.
Gn Health
