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1. Wild-Caught Skipjack Tuna
Skipjack is one of the best everyday options because it:
- Contains less mercury than larger tuna species
- Is naturally rich in protein
- Provides omega-3 fatty acids
- Is often sustainably caught
2. Albacore Tuna
Albacore has:
- A firmer texture
- A milder flavor
- More omega-3 fats than some other varieties
However, because albacore is a larger species, it generally contains more mercury than skipjack. Many experts recommend eating it in moderation.
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What to Watch Out For
1. Long Ingredient Lists
Some flavored tuna products include:
- Added sugars
- Artificial flavors
- Modified starches
- Preservatives
Plain tuna is usually the healthier choice.
2. Cheap Vegetable Oils
Some products are packed in:
- Soybean oil
- Cottonseed oil
- Generic vegetable oil
If possible, choose tuna packed in:
- Water
- Extra-virgin olive oil
3. Excess Sodium
Some canned tuna contains large amounts of salt.
Compare labels and choose lower-sodium options whenever possible, especially if you have high blood pressure.
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