Rich in protein, canned tuna is a favorite snack among athletes and gym-goers. You can eat it as is, mix it with veggies, or serve it with rice, pasta, potatoes, or eggs. For example, this Southwestern tuna and rice salad is ready in less than 20 minutes and makes a filling lunch or dinner. But if you're craving a warm meal, add tuna to casseroles, beef chili, poke bowls, or omelets.
A can of light tuna in water has around 220 calories, 41 grams of protein, and 5 grams of fat. It's also a good source of vitamin D, calcium, iron, potassium, and other essential nutrients. A potential drawback is its high sodium content, which ranges between 648 and 704 milligrams per can. That's nearly one-third of the FDA-recommendedmaximum daily sodium intake (2,300 milligrams). The American Heart Associationsays it's best to limit our sodium intake to 1,500 milligrams per day.
The experts atRutgers University suggest rinsing canned products, including tuna, beans, and veggies. This practice helps reduce their sodium content, whichmay benefit people with high blood pressure or heart disease. Alternatively, you can opt for low-sodium canned tuna, but it's not widely available in stores.
Both water- andoil-packed tuna are high in sodium, with some varieties having over 700 milligrams per can. That may not seem like much compared to smoked salmon or beef jerky, but the sodium in everyday foods adds up quickly. With that in mind, you might want to rinse canned tuna in water for three minutes or longer before eating it. This trick can help reduce its sodium content by a whopping 80%, according to an earlier study published in theJournal of the American Dietetic Association.
Simply open the can and transfer the fish to a fine-mesh strainer or colander placed over the sink. If the tuna is packed in oil, put the mesh strainer over a large bowl. Press gently with the back of a spoon to remove as much liquid as possible. After that, rinse the tuna under cold running water while swirling it around with a spoon. When you're done, press out any excess water with the spoon and transfer the tuna to a plate.
This trick works for cottage cheese, too, according to the above study. The downside is that rinsing either cottage cheese or canned tuna in water may reduce their calcium content by half. However, tuna isn't particularly high in this mineral, and there are plenty of other foods you can eat to boost your calcium intake.Greek yogurt, cow's milk, soy milk, black beans, and almonds are all great choices.
Is Low-Sodium Canned Tuna Worth It?
Rinsing canned tuna in water isn't an option when you're at work or on the go. Sure, you could do it before leaving home, but it's not exactly convenient. An alternative is low-sodium canned tuna, which has little or no salt added. One can (drained) provides around 65 milligrams of sodium, or 3% of the recommended maximum daily sodium intake, depending on the brand. That's about 10% less sodium compared to othercanned tuna varieties.
This option makes sense if you prioritize convenience. Better yet, consider buying raw tuna, which has only 33 milligrams of sodium per serving. Although it's on the pricier side, you can cook it ahead of time and then freeze itfor up to three months. Fresh tuna tastes similar to steak and can be grilled, fried, baked, or steamed. Unlike the canned version, it has a mild, delicate flavor and neutral odor, which makes it ideal for workday lunch in a crowded cafeteria.
The American Heart Association says it's best to limit our sodium intake to 1,500 milligrams per day. The experts at Rutgers University suggest rinsing canned products, including tuna, beans, and veggies.
By rinsing canned tuna, you essentially wash away some of the flavors and textures that come with it. If your tuna is packed in oil, rinsing it could mean saying goodbye to some of that moist, rich taste. And if it's water-packed tuna you're dealing with, a rinse will leave it more bland and flaky.
Meanwhile, water-packed tuna often has added salt -- another good reason to drain it. On the other hand, the liquid in canned tuna is perfectly safe to eat. It may even be worth leaving the oil in the tuna for some recipes.
If you're a fan of canned tuna, you'll be happy to know it's safe and ready to eat straight out of the can since it is pre-cooked for your convenience. Canned tuna is a wonderful seafood option, considering not everyone has access to fresh fish, not to mention it's super affordable.
If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.
Which is healthier, tuna in oil or in water? Both tuna in oil and tuna in water are very healthful options. While there are subtle differences in nutrition, registered dietitians recommend that you choose the variety that you enjoy most.
Do not drain Safe Catch tuna. There are no additives and fillers. Empty it into a bowl, chop up the steak and mix it. The tuna will reabsorb its natural oils and juices for a moist and delicious taste.
Nutrition. Tuna is one of the best dietary sources of vitamin D. Just 3 ounces of canned tuna yield as much as 50% of the recommended daily level. Vitamin D is necessary for bone health, strengthening the immune system against disease, and ensuring optimal growth in children.
Our light tuna is wild caught and hand-packed in a Flavor Fresh Pouch® to preserve its delicious flavor. With no draining required, this convenient pouch makes it easy to incorporate lean protein into your busy and active lifestyle. Add it to your favorite salad, sandwich or wrap – just tear, eat and go!
Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price.
The FDA recommends consuming fish lower in mercury. For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury.
Canned tuna typically contains either albacore or skipjack tuna, and cans are usually marked as either “albacore” or “chunk light.” Albacore tuna typically has higher concentrations of mercury than chunk light tuna and should be eaten only once or twice a week. Chunk light tuna is safe to eat two or three times a week.
In dishes where you aim for a fresh, clean taste, like in salads or light pasta dishes, rinsing tuna can help achieve the desired flaky texture and light flavor profile. It removes the oil or brine that might otherwise weigh down the dish or clash with delicate dressings and ingredients.
Different tuna brands, whether pouched or canned, will provide varying nutrition. Some will be lower in sodium, while others will be higher in fats due to being packaged in oil. However, usually, a pouch of tuna contains more tuna meat than canned. This is due to the additional weight of water in the canned variety.
Technically, you don't have to drain the water or oil from a can of tuna to enjoy it. Most people don't enjoy soggy sandwiches, though, so draining your tuna is the common-sense solution to that problem. But draining tuna is beneficial for more than just removing excess liquid. It has a nutritional impact, too.
Safe Catch's Wild Albacore Tuna with No Salt Added. Safe Catch Wild Albacore Tuna has the lowest mercury limit of any albacore brand and is our highest omega-3 tuna! This is our lowest salt tuna with only 35mg of naturally occurring sodium per serving.
As simple as it sounds, adding a sprinkle of sugar to your canned fish can help diminish the more pungent flavors for which tuna is known — but not always loved — while letting the other ingredients in your salad and sandwich recipes shine.
You were likely taught to do this, with the idea that it's the best way to clean raw meat. In fact, washing tuna steaks (or any animal protein, really) prior to cooking is a terrible idea that does nothing in terms of removing harmful bacteria from the meat's surface.
Draining and rinsing of canned vegetables can reduce the sodium content from 9 23%. Analytical values for the three vegetables tested were lower than that declared on the label. Of all the nutrients tested, vitamin C decreased from 5-28% with draining and rinsing.
A recipe at Cook's Country prompted a HuffPost Taste editor to consider adding sugar to the tuna. 1/2 teaspoon of sugar is required for three 5-ounce cans of solid albacore tuna in water. It sounds weird, but a little sugar will reduce the fishy flavor of the tuna.
The oils and brine not only add character but also act as a binder, marrying the diverse flavors and textures into a cohesive meal. Ultimately, the decision to rinse your canned tuna isn't just about cutting down on sodium or calories; it's also about envisioning the final taste and texture of your dish.
Introduction: My name is Allyn Kozey, I am a outstanding, colorful, adventurous, encouraging, zealous, tender, helpful person who loves writing and wants to share my knowledge and understanding with you.
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