What is canned tuna

And how is this possibly good for you? Here, several experts break down the process, sharing where canned tuna comes from, what makes it shelf stable and safe to eat, and how it compares, nutrition-wise, to fresh tuna. The tuna in StarKist cans, for example, originates primarily from the western tropical Pacific Ocean, says Laura Ali, registered dietitian and senior manager of nutrition and regulatory affairs at StarKist. StarKist tuna is caught and then frozen on the fishing boats as quickly as possible—either with blast freezing i.

Tuna in Wild Planet cans is frozen on the boats as well. At StarKist, the fish that pass the test are then cooked in large steamer baskets and loined. The loins are then cleaned, the skin and bones are removed, and the meat is chunked or sliced depending on the variety being produced and placed in a can or pouch. Yellowfin tuna can be canned as light tuna and mixed with skipjack.

What's incredibly frustrating is that at a glance, lots of tuna brands seem to have good nutrition, and the language on their website makes you think they're doing their part in responsible fishing and environmental practices.

But a quick search of news articles tells you otherwise and, sadly, many common tuna brands aren't doing their part to be responsible. Albacore is America's favorite tuna, and it's the only species of fish that can be labeled as "white". Its meat is lighter in color and less flavorful than "light" tuna, which typically comes from skipjack and yellowfin. The "light" tuna meat is slightly darker and more pink, and is considered more flavorful. In fact, the difference between light and white tuna meat is often compared to that of chicken breast and chicken thigh.

Check the ingredient labels on your tuna to know exactly what fish variety you're getting. Some brands carry both oil- and water-packed tuna, and sometimes just tuna and salt. It's really up to you to decide your preference. From a nutrition perspective, beware of tuna packed in soybean oil.

If you're going to go for oil-packed tuna, olive oil packs more nutrients and is a better option. On the other hand, if you're watching fat intake, oil-packed will be higher in calories than water packed but it'll also taste less dry. You should always be aware of mercury in seafood, especially if you're pregnant. Mercury consumed during pregnancy has been linked to developmental delays and brain damage. Mercury is a natural element in the environment but because of human activity, it ends up in our waterways.

The method of catching tuna is a big deal in the sustainability field. Pole and line fishing and trolling are two highly rated methods that make sure other species don't get caught in the mix. Poll and line means exactly what you think fishing means: one person with a pole. Trolling uses a boat with a few poles. But make sure to avoid the term "line caught" which can mean other methods that sound 'safe' but are really not like long line fishing. Tuna is an inexpensive protein that's shelf stable.

It's a good source of omega-3 fatty acids, especially EPA and DHA, which are important for heart, brain, and eye health. There has been some correlation with people who consume too much tuna and high mercury levels. Research suggests light and skipjack tuna are lower in mercury than larger species such as bigeye and albacore.

Otherwise, tuna is fine to eat as part of a balanced diet. Tuna is a great source of protein and can be eaten for lunch or dinner as part of a healthy diet. Canned tuna is great in sandwiches, wraps, on rice cakes, salads or mixed with pasta or rice.

Always look to buy those in spring water or brine for a healthier choice. Fresh tuna is best eaten lightly baked or seared and served alongside salad or vegetables. If you like raw tuna, it can be thinly sliced and eaten as sashimi. Tuna can be enjoyed at least once a week as part of a healthy diet, alongside vegetables and a small amount of starchy carbohydrates such as bread, potatoes, rice or pasta.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Find out more at urbanwellness. All health content on bbcgoodfood.

Research has shown that high exposure to mercury can cause serious health problems in humans, including impairments to the central nervous system 13 , Because tuna eat other small fish that may already be contaminated with mercury, this metal may collect and concentrate in tuna.

Thus, tuna tends to be higher in mercury than other types of fish like salmon or tilapia In general, larger varieties of tuna, like bigeye and albacore, tend to be higher in mercury.

On the other hand, smaller tuna fish, like light tuna and skipjack, are lower in mercury As canned tuna typically contains younger and smaller types of tuna, including light and skipjack, it is typically lower in mercury than frozen or fresh tuna filets 15 , Studies have shown that people who consume high mercury fish at least once a week have elevated mercury levels and are more likely to experience fatigue 17 , People should limit their intake of canned tuna made from albacore to one 4-ounce gram serving per week.

This is because it is higher in mercury For this reason, caregivers should limit the canned tuna they feed infants and young children 20 , According to the Food and Drug Administration FDA , children aged 2—10 can have up to 1 ounce 28 grams of low mercury fish, including light and skipjack canned tuna, two to three times per week Health authorities have not traditionally recommended fish intake in infants during the first year of life. However, some research suggests that earlier exposure is associated with a reduced risk of asthma and eczema 23 , However, there are currently no recommendations for canned tuna intake in infants.

Therefore, it is best to ask your pediatrician how much canned tuna you can safely introduce to your baby and at what age.

Intake of albacore canned tuna should be no more than 4 ounces grams per week However, the FDA says it is safe for pregnant and breastfeeding women to eat low mercury fish , such as canned tuna made from light or skipjack tuna It recommends two to three 4-ounce gram servings per week Western Pacific blue-eye tuna and Indian Ocean yellowfin tuna may be particularly vulnerable to overfishing Overfishing is a concern because it affects the ecosystems of oceans and can reduce the food supply for populations that depend on these fish as their primary source of protein 25 , The Marine Stewardship Council MSC is an international nonprofit organization that provides independent certification to seafood products harvested with sustainable fishing practices.

For a more sustainable option, look for canned tuna products with the MSC certification on the label.