Canned tuna is a top contender for convenient, protein-packed meals, perfect for quick salads, sandwiches, or casseroles. Stocking it in your pantry is a no-brainer, but not all canned tuna is the same. Some brands stand out with superior nutritional value and sustainable sourcing practices, setting them apart from the rest.

To help you make the best choice, we consulted dietitians and nutrition experts for their insights on the top canned tuna options for taste, quality, sourcing, and nutrition. Dive in to elevate your tuna game with informed, healthful selections.

Choosing the Best Canned Tuna

When selecting a healthy canned tuna, consider a few key factors to find the right match for taste, texture, and nutrition:

Tuna Species

  • Albacore (White Tuna): Milder in taste, with a firm, meaty texture, ideal for salads and dishes requiring substance.
  • Yellowfin or Skipjack (Light Tuna): Stronger in flavor with a softer texture, perfect for bold recipes like casseroles and sandwiches.

Oil- vs. Water-Packed Tuna

  • Oil-Packed: Canned in vegetable or olive oil for added richness, preserving flavor and texture. Great for recipes needing extra moisture and depth, but higher in calories.
  • Water-Packed: Canned with water (and sometimes salt or broth), offering a lighter taste and fewer calories. Best for calorie-conscious choices and recipes highlighting tuna's natural flavor.

Sustainability
Look for certifications like MSC (Marine Stewardship Council) or Dolphin-Safe, and support brands with sustainable fishing methods, such as pole-and-line or trolling, which prevent bycatch and reduce environmental impact. Avoid brands using "line caught" without specifics, as it may indicate less sustainable practices like long-lining.

Quality
Choose brands with a commitment to sustainable practices, BPA-free cans, and a "best by" date that ensures freshness. Avoid dented or swollen cans, which may compromise safety.

Light Tuna vs. White Tuna

  • White Tuna (Albacore): Larger fish with a mild flavor and firm texture. Its lighter color and richer taste suit recipes needing a meatier feel, like steaks or salads.
  • Light Tuna (Skipjack/Yellowfin): Darker in color with a bold flavor and softer texture. It's often more affordable and ideal for bolder-flavored dishes like casseroles and sandwiches.

Oil-Packed vs. Water-Packed

  • Oil-Packed: Contains vegetable or olive oil, enhancing flavor and texture while preserving fat-soluble nutrients. This type has a richer, moist quality but is also higher in calories.
  • Water-Packed: Canned with water, usually with minimal salt or broth, resulting in a lighter, more natural taste. Water-packed tuna suits calorie-conscious choices and offers a straightforward flavor ideal for lighter recipes.

Sustainable Fishing Practices

Sustainability is crucial; pole-and-line and trolling methods are the most environmentally friendly, ensuring minimal bycatch. Avoid brands using non-specific terms like "line caught," as it could mean less sustainable techniques, such as long-lining.

Mercury in Tuna

Mercury content varies by species. Larger, long-lived fish, like albacore, tend to accumulate more mercury. While tuna offers omega-3s and protein, choose lower-mercury options if you consume it frequently. The FDA advises pregnant and breastfeeding women to eat 8–12 ounces of lower-mercury fish weekly.

By considering these factors, you can enjoy canned tuna confidently, balancing taste, health, and environmental impact.

The Healthiest Canned Tuna Brands

  1. Wild Planet Albacore Wild Tuna
  2. American Tuna
  3. Safe Catch Elite Pure Wild Tuna
  4. Fishwife Albacore Tuna in Olive Oil
  5. Tonnino Yellowfin Tuna Fillets in Spring Water
  6. Scout Wild White Albacore Tuna
  7. Ocean Naturals Skipjack Chunk Light Tuna in Water
  8. Whole Foods 365 Albacore Wild Tuna in Water
  9. Trader Joe's Wild Skipjack Tuna
  10. Blue Harbor Fish Co. Wild Albacore
  11. Chicken of the Sea Chunk Light in Water
  12. Good & Gather Chunk Light Tuna in Water

Wild Planet Albacore Wild Tuna

Nutrition (Per 5-Ounce Serving):

  • Calories: 180
  • Fat: 5g (Saturated Fat: 1.5g)
  • Sodium: 310mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 33g

According to Kelsey Kunik, RDN, "Wild Planet tuna not only tastes fantastic but also contains less mercury than many other brands due to their sustainable practices, such as pole-and-line fishing and selective species and size choices."

Lauren Harris-Pincus, MS, RDN, and author of The Everything Easy Pre-Diabetes Cookbook, also recommends Wild Planet. She explains, "I love Wild Planet Albacore Tuna because it’s hand-packed without any added water, oil, or fillers. It’s cooked right in the can, which means all the omega-3 fatty acids are preserved, with about 705 milligrams of EPA/DHA omega-3s per serving! The liquid you see when you open the can is actually omega-3s, so no draining is needed."

For a lighter option, choosing a 3-ounce serving instead of 5 ounces can reduce calories, fat, and sodium while still delivering a substantial protein boost.

American Tuna

Nutrition (Per 3-Ounce Serving):

  • Calories: 170
  • Fat: 8g (Saturated Fat: 2g)
  • Sodium: 40mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 23g

Founded in 2005 by six San Diego-based American fishing families, American Tuna was created to raise awareness of sustainably sourced seafood and support U.S. fishing communities. Known for its pole-and-line fishing practices, dedication to ocean conservation, and robust traceability system, American Tuna has received high ratings from Greenpeace for its sustainable approach and transparency from ocean to can.

Beyond its commitment to sustainability, American Tuna offers a variety of flavors, including brick-smoked and jalapeño options, to suit diverse tastes. This brand is also recognized for its nutritional excellence, boasting one of the highest omega-3 contents among tuna brands.

Safe Catch Elite Pure Wild Tuna

Nutrition (Per 3-Ounce Serving):

  • Calories: 100
  • Fat: 0g (Saturated Fat: 0g)
  • Sodium: 210mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 24g

Safe Catch Elite Wild Tuna stands out for its rigorous mercury testing, with every fish tested to ensure levels below FDA safety standards. According to Lauren Manaker, MS, RDN, LD, "Safe Catch Elite is sustainably caught and is one of the official tunas of the American Pregnancy Association. The brand claims it has the lowest mercury content among available tuna options." This commitment to safety makes it an ideal choice for health-conscious consumers, especially pregnant women.

Fishwife Albacore Tuna in Olive Oil

Nutrition (Per Can, Drained):

  • Calories: 190
  • Fat: 13g (Saturated Fat: 2g)
  • Sodium: 270mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 17g

Fishwife Albacore Tuna in Olive Oil delivers a premium tuna experience. This albacore tuna, caught using hook-and-line methods in the Bay of Biscay during peak season (June to August), ensures top quality and sustainability with Marine Stewardship Council certification. The tuna is hand-packed in Spanish olive oil and lightly salted in a traditional Spanish cannery that has honed its craft since 1869, enhancing the tuna’s natural flavor and delivering a rich, savory taste.

Tonnino Yellowfin Tuna Fillets in Spring Water

Nutrition (Per 3-Ounce Serving):

  • Calories: 70
  • Fat: 0.5g (Saturated Fat: 0.5g)
  • Sodium: 180mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 16g

Tonnino Tuna, a premium gourmet brand from Costa Rica, elevates the tuna experience with its presentation in elegant glass jars and a range of unique flavors, including garlic, capers, and jalapeño, available in either water or olive oil. Sourced exclusively from CIATT-registered vessels focused on conservation, Tonnino Tuna upholds responsible fishing practices with on-board observers to ensure only tuna is caught, emphasizing the brand’s dedication to sustainability and quality.

Scout Wild White Albacore Tuna

Nutrition (Per Can):

  • Calories: 240
  • Fat: 20g (Saturated Fat: 2.5g)
  • Sodium: 350mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 15g

Scout's Albacore Tuna is wild-caught along the coasts of Oregon and British Columbia, known for its naturally low mercury levels, high protein content (30 grams per can), and abundance of Omega-3s.

For those seeking a convenient seafood experience, Scout also offers Seafood Snack Kits that combine premium yellowfin tuna with flavorful, crunchy toppings inspired by global tastes, like Chili Crisp, Chili Jalapeño, and Za'atar. Each kit includes a mixing bowl and spork, providing around 30 grams of protein for a portable, satisfying meal.

Ocean's Skipjack Chunk Light Tuna in Water

Nutrition (Per 2-Ounce Serving):

  • Calories: 60
  • Fat: 0.5g (Saturated Fat: 0g)
  • Sodium: 180mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 15g

Awarded a "green" rating from Greenpeace, Ocean's tuna brand upholds responsible fishing practices and prioritizes transparency. Each product clearly states the specific fish species used, with a simple ingredient list of fish, salt, water, or olive oil. Ocean's skipjack tuna delivers a notable 230 milligrams of omega-3 fatty acids per serving, while their light meat tuna exclusively uses 100% skipjack, ensuring no endangered species are included.

Whole Foods 365 Albacore Wild Tuna in Water

Nutrition (Per 4-Ounce Serving):

  • Calories: 170
  • Fat: 6g (Saturated Fat: 1.5g)
  • Sodium: 310mg
  • Carbs: 1g (Fiber: <1g, Sugar: 0g)
  • Protein: 27g

Whole Foods’ private label tuna reflects a strong commitment to responsible sourcing, with robust traceability measures in place. As the first U.S. retailer to commit exclusively to 100% sustainably sourced canned tuna, Whole Foods offers albacore tuna in water as a top choice for those seeking a reliable, low-sodium option.

Trader Joe's Wild Skipjack Tuna

Nutrition (Per Pouch):

  • Calories: 90
  • Fat: 0.5g (Saturated Fat: 0g)
  • Sodium: 280mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 22g

Trader Joe’s Wild Skipjack Tuna is a favorite for those seeking an affordable, high-quality tuna option. “It’s my top choice for making the perfect tuna salad," shares Kristin Draayer, MS, RDN. "It offers a healthy balance of omega-3s and maintains low levels of mercury and arsenic."

Sustainably sourced in Thailand, each fish used in TJ’s tuna is individually tested for mercury, ensuring a safe and reliable choice.

Blue Harbor Fish Co. Wild Albacore

Nutrition (Per 4.6-Ounce Can):

  • Calories: 150
  • Fat: 2g (Saturated Fat: 0.5g)
  • Sodium: 200mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 32g

Blue Harbor Fish Company’s Albacore Tuna in Water is a top pick for those prioritizing sustainability and quality. "I’m a fan of Blue Harbor's commitment to sustainable practices and their choice of wild-caught tuna over farm-raised, which provides more omega-3s," says Nicole Ibarra, RD. "Plus, there's no added salt in the fish."

With an impressive 32 grams of protein per serving, this tuna provides more than half of your daily recommended protein in a single can!

Chicken of the Sea Chunk Light in Water

Nutrition (Per 5-Ounce Can, Low-Sodium):

  • Calories: 100
  • Fat: 1g (Saturated Fat: 0g)
  • Sodium: 140mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 20g

Chicken of the Sea emphasizes its commitment to sustainable fishing, now certified by the Marine Stewardship Council (MSC). We appreciate their lower-sodium option, ideal for those monitoring their sodium intake.

Lisa Andrews, MEd, RD, LD, shares why she favors Chicken of the Sea: “It’s responsibly sourced, budget-friendly, and offers convenient options. I like the pouch format—perfect for lunches with no can opener required," she says.

Good & Gather Chunk Light Tuna in Water

Nutrition (Per Can):

  • Calories: 90
  • Fat: 0.5g (Saturated Fat: 0g)
  • Sodium: 360mg
  • Carbs: 0g (Fiber: 0g, Sugar: 0g)
  • Protein: 20g

Good & Gather’s Chunk Light Tuna, Target’s house brand, is now MSC-certified, demonstrating a commitment to sustainable fishing practices. However, with 360 milligrams of sodium per can, it contains more sodium than some other options. If you're watching your sodium intake, consider one of the lower-sodium alternatives in our list.

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