Ever stared down the grocery aisle, overwhelmed by cans and pouches of tuna? You see “light,” “albacore,” “skipjack,” and your brain starts to short-circuit. It seems simple, right? It’s just tuna! But the truth is, not all tuna is created equal. Choosing the best option involves more than just grabbing the cheapest can.
Many people worry about mercury levels or sustainability when they buy tuna. Maybe you want the best taste for your lunchtime sandwich, or perhaps you are trying to eat healthier. The confusion around different types, sourcing, and preparation methods can make picking up a can feel like a gamble. You want a delicious, safe, and responsible choice, but finding that perfect tuna feels like a treasure hunt.
This guide cuts through the noise. We will break down the differences between popular tuna varieties, explain what those labels really mean, and show you exactly how to find the freshest, most flavorful, and safest tuna available. Get ready to become a tuna expert!
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
- 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 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
- Delicious, Convenient Lunch: Starkist Ready-to-Eat Tuna Salad, Original Deli Style Lunch Kit is always ready when you are with a delicious, tangy premade tuna salad and crackers. Complete with a spoon, it can be enjoyed anytime, anywhere
- Good Source of Protein: Tuna is an excellent, natural source of protein and Omega 3s Plus, this wild caught, dolphin safe tuna kit has 10g of protein and 130 calories per kit
- Add Variety to Your Diet: Tuna is a wholesome choice for a snack or meal StarKist Ready-to-Eat Tuna Salad Kit comes complete with (1) StarKist Ready-to-Eat Tuna Salad, Original Deli Style 2.75 oz Can, (5) crackers, and a serving spoon
- For Lunch, School and More: Whether you’re squeezing in lunch between meetings, or on the go between errands, our tuna lunch kit is the perfect choice. Bring it to the office, pack it for your little ones lunch at school and much more
- Bulk (12 Pack): Always be prepared for a delicious, quick and easy lunch or snack with our tuna 12-Pack. These tuna kits 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
- CONVENIENT: This flavored skipjack tuna can is easy open & can opener-free. Just open and eat. No tools. No draining. No drama.
- PROTEIN-PACKED: Your favorite Snack Meal just got even Snack Meal-er. Up to 19g of protein in every can. That's heavy lifting.
- YOUR TASTE BUDS' ZESTY BESTIE: Zesty lemon, pepper with citrus and spice. All packed and ready to pop off.
- AFFORDABLE: Tastes like a million bucks. Costs, like, one-ish.
- ENVIRONMENTALLY SUSTAINABLE TUNA: Bumble Bee Snackers(TM) are wild caught and MSC-certified!
The Essential Guide to Buying Delicious Tuna Fish
Tuna is a fantastic source of protein. It is a popular choice for quick meals. This guide helps you pick the best tuna for your needs.
Key Features to Look For
When you buy tuna, look closely at a few things. These features tell you about the quality you get.
- Type of Tuna: Different tuna types have different tastes and textures. Skipjack is common and budget-friendly. Albacore is firmer and has a milder flavor. Yellowfin offers a richer taste.
- Packing Medium: Tuna usually comes packed in water or oil. Tuna in water has fewer calories. Tuna in oil often tastes richer and stays moister.
- Sustainability Label: Look for labels like “Pole and Line Caught” or “Marine Stewardship Council (MSC) Certified.” These show the fishing methods are better for the ocean.
Important Materials and Ingredients
The ingredients list should be short. Good tuna needs very little added to it.
The main material is, of course, the tuna itself. Check the species listed. Beyond the fish, notice the packing liquid. If it’s oil-packed, check the type of oil. Olive oil is often a healthier choice than soybean oil. Water-packed tuna should list just tuna and salt.
Factors That Improve or Reduce Quality
What makes one can of tuna better than another? Small details make a big difference in taste.
What Makes Tuna Better:
- Solid White Meat: Higher quality cans often feature large, solid pieces of tuna, usually albacore. This meat tastes better when flaked apart.
- Low Mercury Warnings: Some brands test for and state low mercury levels. This is especially important for people who eat tuna often.
- Minimal Water Content: In oil-packed tuna, you want the oil to look clear, not cloudy with excess water leaching out of the fish.
What Reduces Tuna Quality:
- “Chunk Light” vs. Solid: “Chunk light” tuna often uses smaller flakes and sometimes mixes different types of fish. This texture is mushier.
- Excess Salt: Too much added salt hides the true flavor of the fish. Always check the sodium content if you watch your salt intake.
- Damaged Cans: Never buy cans that are bulging, deeply dented, or leaking. These cans might spoil the food inside.
User Experience and Use Cases
How you plan to use your tuna affects the best choice. Think about your meals.
Quick and Easy Meals:
If you make fast tuna salad sandwiches or toss it into a quick pasta sauce, “Chunk Light” packed in water works well. It mixes easily and is very lean.
Gourmet or Direct Eating:
For tuna that you eat straight from the can, perhaps over a salad or with crackers, choose solid white albacore packed in olive oil. This version has a superior texture and richer flavor profile.
Remember, always drain the liquid before using the tuna unless the recipe specifically calls for it. Proper draining improves the final taste of your dish.
10 Frequently Asked Questions (FAQ) About Buying Tuna Fish
Q: What is the difference between Albacore and Skipjack tuna?
A: Albacore is usually called “white” tuna. It has a firmer texture and a milder taste. Skipjack is often called “light” tuna. It tastes stronger and is usually less expensive.
Q: Is tuna packed in oil healthier than tuna packed in water?
A: It depends on your diet goals. Water-packed tuna has fewer calories and less fat. Oil-packed tuna often tastes better and absorbs healthy fats if packed in olive oil.
Q: How can I be sure I am buying sustainable tuna?
A: Look for clear labels like “Pole and Line Caught” or certifications from recognized environmental groups. These labels show responsible fishing practices were used.
Q: Does the color of the tuna matter?
A: Yes, color relates to the type. Albacore is pale white. Skipjack and Yellowfin are darker pink or tan. Darker color does not always mean lower quality, just a different species.
Q: Can I eat canned tuna every day?
A: Eating tuna every day might expose you to too much mercury. It is safer to limit consumption, especially for children and pregnant women, due to mercury levels.
Q: What does “Drained Weight” on the can mean?
A: Drained weight tells you how much actual fish is in the can after you pour out all the water or oil. This helps you compare the amount of actual tuna you receive.
Q: Should I buy tuna packed in salt water?
A: Most water-packed tuna contains added salt. If you need low sodium, specifically look for cans labeled “no salt added.”
Q: How long does unopened canned tuna last?
A: Unopened canned tuna lasts a very long time, often two to five years past the printed date if stored in a cool, dark place. Check the can for damage first.
Q: What is the best way to drain tuna packed in oil?
A: Use the lid to press down firmly on the tuna while tilting the can over a sink. This keeps most of the solid fish inside the can.
Q: Why is solid pack tuna more expensive?
A: Solid pack tuna uses large, intact pieces of fish. This requires more careful handling and processing than breaking up smaller flakes, which increases the cost.