If you are looking to save money, eat the best, or have
the healthiest, this guide will help you choose the right tuna
Most Economical Chioces:
If you are simply looking to save money on your grocery
bill, you can't beat chunk light tuna from one of the major canners.
These canners include: StarKist,
Bumble Bee, and Chicken-of-the-Sea.
Remember when you are buying a can of tuna from the major canners
that they have lowered the standard size of a can of tuna to 5
ounces. You are purchasing the entire contents of the can that
contains 5 ounces of ingredients. You are NOT purchasing 5 ounces
of tuna. The federal guideline for the amount of tuna required
to be in a 5 ounce can is approximately 3.25 ounces. With water
absorption potential of 20%, the actual amount of tuna meat left
in the can may be closer to 2.75 ounces. Store brands will vary
based on the brand, so if you are buying store brand tuna, you
may have to read the label and compare for yourself. There have
been several complaints leveled against store brands that they
are selling flake light tuna as chunk light.
Premium Eating Choices:
The flavor of Albacore tuna is far superior to chunk
light. However, not all albacore tuna are the same. The vast majority
of albacore in the US comes from the Asian longline fishery. These
are larger, older fish with lower body fat, less flavor, less
Omega 3's and higher mercury. They are still far superior to chunk
A very small percentage of the US albacore supply comes from the
Pacific West Coast tuna fleet, but most of this is exported to
foreign countries like Spain. The remaining supply of albacore
is processed and sold by a few microcanneries such as http://CannedAlbacoreTuna.com
Chunk light, longline albacore, and troll caught albacore are
all slightly different from a nutritional standpoint.
Lowest Calories: Chunk Light
Highest Omega 3's: Small Albacore (over 10x chunk light)
Lowest Mercury: Chunk Light (Small Albacore very similar)
Lowest Fat: Chunk Light (also a reason for lowest Omega 3's)
For more nutirtional information, check the health
and nutrition page.