Canned tuna is a pantry staple for many. It’s affordable, high in protein, and easy to use. But not all canned tuna is what it claims to be. Some brands use inferior fish, fillers, or processing methods that reduce nutritional value. Here’s what to watch out for and which brands are truly worth your money.
The Problem with Many Canned Tuna Brands
Many mass-market tuna brands use a fish called “skipjack,” which is smaller and lower in omega-3s than other varieties. Some brands also add vegetable broth, soy protein, or other fillers to stretch the product. In some cases, the “tuna” in the can may not even be pure tuna — it can be mixed with other fish or processed to the point where its nutritional value is greatly diminished.
7 Types of Canned Tuna to Avoid or Question
1. Brands That Don’t Specify the Species
If the label just says “tuna” without naming the species (skipjack, albacore, yellowfin), it’s likely lower-quality skipjack. Always look for the species name.
2. Tuna Packed in Soybean or Cottonseed Oil
These oils are inflammatory and can mask the natural flavor of the fish. They add unhealthy fats without any benefit.
3. “Chunk Light” Tuna from Unknown Sources
“Chunk light” is usually skipjack, which is fine, but some brands source from fisheries with poor practices or high bycatch. Look for sustainability certifications.
4. Tuna with Added Broth or Fillers
Some brands add vegetable broth, soy protein, or hydrolyzed protein to increase weight and reduce cost. Check the ingredients list — real tuna should list only tuna, water or oil, and salt.
5. Very Cheap Store Brands
Extremely low-priced tuna often uses the lowest-quality fish, may include more dark meat (which has a stronger flavor and less omega-3s), and may be processed with more water or fillers.
6. Tuna from Unsustainable Fisheries
Overfishing is a serious concern. Avoid brands that don’t carry sustainability certifications like MSC (Marine Stewardship Council) or Dolphin Safe labels.
7. Flavored Tuna with Added Sugars or Preservatives
Some flavored tuna packets add sugar, modified starch, and artificial flavors. These are more processed and less healthy than plain tuna.
The 2 Types of Canned Tuna That Are Actually Real Fish and Worth Buying
1. Wild-Caught Albacore Tuna (Pole-and-Line Caught)
Albacore is higher in omega-3s and has a milder, cleaner flavor. Look for pole-and-line caught albacore packed in olive oil or water. It’s more expensive but worth it.
2. Wild-Caught Skipjack Tuna (MSC Certified)
Skipjack is a good option if it’s sustainably sourced. Look for the MSC blue label and choose tuna packed in olive oil or water. Avoid brands with added fillers.
How to Read the Label
- Look for the species name (albacore, skipjack, yellowfin).
- Choose tuna packed in olive oil or water.
- Check for MSC or Dolphin Safe certification.
- Avoid added broths, soy protein, or hydrogenated oils.
A Gentle Reminder
You don’t need to spend a fortune, but a little attention to labels can make a big difference in the quality and nutrition of your canned tuna. Your body deserves real fish — not fillers. Choose wisely, and enjoy the benefits of this humble, healthy pantry staple.
If you’re interested in more food-related insights, you might be surprised by The SHOCKING MISTAKES Everyone Makes When Eating Sardines, or for something completely different, see why Bomb. Just apply TOOTHPASTE to a LEMON and you’ll never have this problem again.
