Tuna is an excellent source of protein and contains heart-healthy omega-3 fats.
Shop and Save
- Try store brands of canned tuna. They may be cheaper.
- Avoid cans that have dents, bulges, or signs of leaking.
- Weight of tuna cans may vary. Use the shelf sticker to compare cost per ounce rather than cost per can for the best value.
- Vacuum-sealed pouches cost a little more but have little liquid to drain. They also come in single-serving sizes.
- Choose tuna canned in water for fewer calories and more omega-3 fats.
- Look for less sodium. Use the nutrition labels to compare sodium amounts between brands. Rinsing tuna with water will reduce sodium.
5 ounce can = about 1/2 cup tuna drained
2.6 ounce pouch = about 1/3 cup tuna
Here's what the label can tell you:
- Light tuna - tan to tan-pink flesh. Has a firm texture and a mild flavor.
- Solid - large, whole pieces of fish.
- Chunk - smaller pieces of fish. Might look shredded. Usually costs the least.
- Water pack - water or broth added to the can for processing. Fewer calories even when drained. Pouches contain less added liquid than cans.
- Oil pack - vegetable oil or canola oil added to the can for processing. More calories even when drained. Some omega-3 fats may be lost when drained. Pouches contain less added liquid than cans.
- Some tuna contains mercury. Pregnant women and young children can safely eat up to 12 ounces per week of canned light tuna or 6 ounces per week of canned white (albacore) tuna.
Store Well Waste Less
- Store unopened cans of tuna in a cool, dry place. Discard cans that show leakage, bulges, or rust.
- Check the 'Best By' date on the cans or pouches and use before the date for best quality.
- Refrigerate leftover tuna in a tightly covered glass or plastic container. Use within 2 days for best quality.
When kids help make healthy food, they are more likely to try it. Show kids how to:
- wipe off can lids before opening.
- use a can opener and safely handle sharp edges.
- mix ingredients together.