Canned Tuna: Pros and Cons

The boxed version is the most popular, by fish lovers, for the consumption of tuna. The reasons are simple: it's very convenient, available year-round, and easy to prepare in many combinations for first and second courses. But, on the other hand, are we wasting any of tuna's qualities? And what are the advantages and disadvantages of consuming canned tuna?

Canned tuna is a valid alternative to fresh tuna, as long as it's high-quality. The advantages certainly include shelf life, as cans, like glass jars, have the advantage of lasting a long time. And the product's versatility.

Nutritionally, fresh tuna and canned tuna appear similar. But if the cans contain poor-quality oils, things change radically. Calorie intake is another matter. Fresh tuna is slightly lower in calories than canned tuna preserved in oil.

To recap, here are the pros:

È comfortable and versatile;
It keeps for a long time;
It usually has more advantageous prices;
I nutritional values, if the canned tuna is of quality, they are similar to those of fresh tuna.

The main cons are the following:

If preserved in oil it is a little more caloric;
Se the preserving liquid is not of good quality, obviously the tuna is also affected;
In low-quality products, the parts of tuna used are often not specified., sometimes this happens to hide the less valuable cuts.

Index of topics

Nutritional values

For every 90-100 grams of canned tuna, an ideal portion for lunch or dinner, there are:

26,2 grams protein
10,1 grams of lipids
316 milligrams of sodium
301 milligrams of Potassium
205 milligrams of phosphorus
7 milligrams of Calcium
1.7 milligrams of iron

Thanks to a generous dose of protein, canned tuna provides a good dose of this macromolecule and helps maintain an optimal weight. Canned tuna has a antioxidant, it fights aging and is considered an anti-waste food as no waste is expected.

disadvantages

Although the nutritional values of fresh tuna and canned tuna are similar, canned tuna can have several disadvantages. For example: excessive amount of salt or poor quality preserving oil. But also one riduzione degli Omega 3, at least in natural tuna which is often prepared using the leanest cuts.

The types of tuna used range from fillet to belly to less prized cuts. Cans containing premium cuts usually specify their use on the label.

The most commonly used tuna for canned tuna is yellowfin tuna and skipjack tuna, but Altroconsumo emphasizes that the former, although high-quality, is an endangered species, while the latter is less delicious but at least more sustainable, and therefore preferable.

Why read the label?

Reading the label on canned tuna is very important for several reasons. First, we know where it comes from: and here, it's worth choosing tuna from the Mediterranean. It has traveled less before being packaged and is certainly of excellent quality. A second important reason why you should always read the tuna label is to verify its contents. extra virgin olive oil, and not that of seeds, and the absence of aroma or flavor enhancers.

How much tuna can you consume?

Tuna is a precious food but, as specified by the Ministry of Health, may contain high levels of methylmercury and therefore its consumption should be limited. Bluefin tuna and albacore tuna, rarely used for canned tuna production in Europe, are the most at risk from this point of view. In any case, The Ministry of Health recommends "no more than two servings of tuna per week." Therefore, it shouldn't be eaten every day.

How to choose canned tuna

Read the labels carefully remains extremely important. And since sustainability, in addition to the quality of the tuna, is an aspect that must absolutely be considered, It is better to favor skipjack tuna over yellowfin tuna which, as we have said, is at risk of extinction.

Another important thing is the origin of the fish why some areas are more recommended than others. Altroconsumo It lists the Western and Central Pacific as recommended areas: FAO 61, 71, 81, and the Atlantic Ocean as not recommended: FAO 31, 34, 41, 47, and the Indian Ocean as not recommended: FAO 51, 57.

even the fishing method should not be underestimated. The best? The pole and line fishing and purse seine fishing on free banks, without the use of FADs.

The best canned tuna

Altroconsumo has drawn up the ranking of the 10 best canned tuna After examining 24 brands, selecting them based on several parameters: organoleptic characteristics, tuna freshness and safety, and information on the label. There's not always a correlation between high rankings and high prices, which is another reason to learn how to choose.

Here is the recipe Altronconsumo's complete ranking from first to last place:

As do Mar, whole tuna steak
As do Mar, tuna in olive oil
Selex
Callipo
Brothers Carli
Rio Mare, pole-caught tuna in olive oil
Consorcio, Tuna in olive oil
Conad Piacersi Light Tuna
Boatswain
Angelo Parodi Tuna Steak
Rio Mare, tuna in olive oil
Boatswain Basso in Sale
Ardea Tuna
Palacio de Oriente, tuna steak
Offshore
Coop Light Tuna caught with a pole or line
Rio Mare Leggero
Nixe (Lidl)
Light Blue Sea
Mareblu True Flavor
Carrefour yellowfin tuna
Pescantina, tuna in organic EVO oil
Maruzzella, tuna in olive oil
Athena (Eurospin)