Tuna is consumed in many ways — raw, cooked, canned, as sushi and sashimi, and as a steak. It is a very versatile food and can be used in salads, casseroles, sandwiches, and even tuna burgers. Australia produced the first canned tuna in the early 1900s. Many varieties of canned tuna contain at least 50% tuna, but the other half can be water, brines, or oils.
Tuna is gluten free. If you have celiac disease or experience intolerances to gluten, plain canned tuna fish will not be an issue for you to eat. However, some canned tuna varieties have additional flavorings and additives, and those are not gluten free. The best gluten free canned tuna brands are Ocean Naturals, Safe Catch, and 365 Everyday Value.
In this article, we will discuss the health benefits as well as downsides to tuna. We will then go over commercial brands, and highlight our top picks for healthy canned tuna brands. Let’s dig in!
Contents
Health benefits of tuna
Tuna is considered an excellent source of:
- Selenium
- Vitamin B3 (niacin)
- Vitamin B12
- Vitamin B6
- Protein
- Phosphorus
- Vitamin B1 (thiamin)
- Vitamin B2 (riboflavin)
- Choline
- Vitamin D
- And the minerals potassium, iodine, and magnesium
It is recommended by the American Heart Association that people who do not have a history of heart disease should eat a total of 6-8 ounces of fish each week. Tuna contains a valuable amount of omega-3 fatty acids which have shown to improve cardiovascular health. In 3 ounces of canned tuna fish, there are 0.5 grams of omega-3 fatty acids.
Tuna can also help:
- Increase weight loss
- Boost your immune system
- Maintain healthy skin
- Prevent cancer
- Help protect against kidney disease
Are there any downsides?
Mercury in tuna
We will take a look at some of the other healthier brands of canned tuna in just a bit. Before we do, let’s look at one of the most controversial food topics – mercury. There are some varieties of fish which contain high levels of methyl mercury, which can be harmful to pregnant women, women who are childbearing age, and children under the age of six.
Mercury is naturally occurring in the environment. But it can also be produced by industrial pollution, such as coal and fossil fuel burning. This mercury settles into lakes, rivers and oceans and bacteria then converts the mercury into an inorganic compound known as methyl mercury. The tuna fish will then absorb this methyl mercury through their gills as well as from the food they consume.
The mercury is consumed by humans and is absorbed by the intestines and carried through the body. Over time, the kidneys can be the most affected by this consumption. Mercury poisoning takes a long time to develop, and, according to the National Institutes of Health, can cause numbness, blindness, memory issues, seizures, and other life-threatening conditions.
Tuna Varieties
Not all canned tuna is created equal, though. Just a quick glance at a can, and it can look like a brand has good nutrition. But looking closer, we find that not all of the most common brands of canned tuna are responsible with their harvesting and manufacturing of this fish. Let’s look at some of the differences with canned tuna.
1. White tuna vs. light tuna
Albacore is the only “white” tuna, as well as the favorite among consumers. It is less flavorful, though, than the “light” tuna, which is harvested from skipjack and yellowfin tuna varieties. A similar comparison would be the difference between white and dark meat chicken.
2. Oil vs. water
Canned tuna fish is packed in either water or oil. You can also find brands which contain just tuna and salt. Olive oil gives you the most nutritious option for tuna packed in oil, but those varieties which are packed in oil will have a higher-fat content than those packed in just water.
3. Sustainable harvesting
When you are looking for companies who use sustainable fishing methods for tuna, look for the words “pole-and-line” and “FAD free”. Only a small proportion of the tuna which is caught is by the pole-and-line method, as it is labor-intensive and does not yield a large quantity. When a company is FAD free, this means that they do not use fish aggravating devices in order to attract the tuna to make their yield higher.
The not-so-good canned tuna brands
Bumble Bee Solid White Albacore in Vegetable Oil
Consumers have rated the Bumble Bee brand of tuna as their favorite, over others, like Starkist. The ingredients are few and simple, but the soybean oil is frankly overkill. With both vegetable broth and sea salt already in the product, there is no need to add an ingredient which is an unsaturated fat and has no health benefits.
Ingredients:
- White Tuna
- Soybean Oil
- Vegetable Broth
- Sea Salt
Nutrition information:
- Serving Size: 113g
- Calories: 160
- Total Fat: 5g
- Saturated Fat: 1g
- Trans Fat: 0g
- Cholesterol: 50mg
- Sodium: 280mg
- Carbohydrates: 0g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 28g
- Niacin: 50% RDA
- Vitamin B6: 6% RDA
- Vitamin B12: 50% RDA
- Iron: 2% RDA
- Potassium: 4% RDA
- Selenium: 100% RDA
Kirkland Albacore Solid White Tuna in Water
This is a brand of canned tuna which is sold in Costco stores. The tuna is harvested by using destructive longline fishing methods which means other species of fish are caught and destroyed when the tuna fish is trapped. It also contains pyrophosphate, which studies have shown to cause nausea, vomiting, and diarrhea when consumed.
Ingredients:
- White Tuna
- Water
- Salt
- Pyrophosphate
Nutrition information:
- Serving Size: 153g
- Calories: 180
- Total Fat: 1.5g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 70mg
- Sodium: 340mg
- Carbohydrates: 0g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 42g
- Vitamin D: 2mcg
- Iron: 1% RDA
- Potassium: 11% RDA
Non-gluten-free canned tuna products
There are other varieties of canned tuna, from the StarKist company, you’ll want to steer clear of on a gluten-free diet. These products contain either wheat, barley, or a combination of both
- Tuna Creations Herb & Garlic
- Tuna Creations BOLD
- Tuna Creations BOLD Spicy Korean Style with Gochujang
- Tuna Creations Ginger Sesame
- Tuna Creations Microwavables Tomato Basil
- Tuna Creations Microwavables Rice and Beans
- Tuna Creations Microwavables Thai Green Curry
- StarKist Lunch-To-Go
- Ready to Eat Tuna Salad Kits
Better-for-you brands of canned tuna
Ocean Naturals Skipjack Chunk Light Tuna in Water
Responsibly caught, FAD free, and containing no additives, preservatives or fillers, the Ocean Naturals brand of canned tuna is a great choice for your diet.
Ingredients:
- Skipjack Tuna
- Water
- Salt
Nutrition information:
- Serving Size: 56g
- Calories: 60
- Total Fat: 0.5g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 30mg
- Sodium: 180mg
- Carbohydrates: 0g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 15g
- Iron: 2% RDA
Safe Catch Elite Pure Wild Tuna
The Safe Catch brand of tuna is the only brand which tests for mercury levels in its tuna, and it is the lowest, at 8x less than regular albacore tuna. This brand is also the official tuna of the American Pregnancy Association. It packs a walloping 40 grams of protein in each can, is additive free, and the vital oils are retained in the processing.
Ingredients:
- Skipjack Tuna
Nutrition information:
- Serving Size: 85g
- Calories: 110
- Total Fat: 1g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 50mg
- Sodium: 300mg
- Carbohydrates: 0g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 24g
- Vitamin D: 10% RDA
- Calcium: 2% RDA
- Iron: 8% RDA
- Potassium: 10% RDA
American Tuna
Greenpeace rates the American Tuna brand of canned tuna as one of its highest. Their tuna is pole-and-line caught and the company has a history of supporting ocean conservation. They also trace their catch from the sea to the can, and is a brand founded by a small fishing family. The American Tuna brand claims their varieties of canned tuna has a higher omega-3 content than any other brand.
Ingredients:
- Albacore Tuna
Nutrition information:
- Serving Size: 56g
- Calories: 100
- Total Fat: 5g
- Saturated Fat: 1.5g
- Trans Fat: 0g
- Cholesterol: 10mg
- Sodium: 20mg
- Carbohydrates: 0g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 14g
365 Everyday Value Albacore Wild Tuna In Water
The Whole Foods brand of canned tuna has always been traced from harvesting to canning so they can remain responsible and sustainable providers. In fact, they were the first retailer in the US to only sell 100% sustainably canned tuna. With a low sodium content, it also makes a great pick.
Ingredients:
- Albacore Tuna
- Water
Nutrition information:
- Serving Size: 113g
- Calories: 140
- Total Fat: 5g
- Saturated Fat: 1.5g
- Trans Fat: 0g
- Cholesterol: 50mg
- Sodium: 180mg
- Carbohydrates: 1g
- Dietary Fiber: 0.5g
- Sugars: 0g
- Protein: 25g
- Vitamin D: 7 mcg
- Iron: 1 mg
- Potassium: 416mg
Final Thoughts
If you’re on a gluten-free diet, then tuna is a great choice for you. There are some varieties to stay away from eating, those with added ingredients, making them “creations” of tuna and other flavors. As a whole, all tuna is gluten free, so opt for the brands from companies who practice responsible and sustainable fishing practices. Also look for those brands who do not include fillers, additives, or preservatives.
Related Questions
Is tuna kosher?
Jewish law states that fish with fins and scales are considered kosher. In order for canned fish to be considered kosher, it must be certified by a kosher agency. There are many manufacturers who will substitute one fish meat for another, so be sure to check the label for the kosher certification.
Why is tuna so high in sodium?
While seafood, in many forms like canned tuna, is a healthy addition to your gluten-free lifestyle, it is also very high in sodium. Because tuna comes from salt water, you cannot avoid the salt content. Some manufacturers make it packed without adding extra salt as a preservative, but this is still going to give you about 100 mg of sodium per serving.
Is tuna acidic?
Tuna, a very healthy variety of fish, is just mildly acidic and is considered safe to consume if you are on a low-acid diet, due to GERD or acid reflux issues.