Types of Tuna: A Nutritional Comparison
Types of Tuna
Although there are dozens of species of tuna fish, tuna companies label tuna according to one of three main categories: white (or albacore), light, and bluefin. Each of these types of tuna has different levels of fat, as well as different health concerns.
- White tuna, which has a mild flavor, is slightly more expensive than most conventional light tunas. It is the only variety of tuna that can carry the label “white meat” on the can, and it tastes similar to white meat chicken. Made from albacore tuna, it contains more omega-3 fatty acids than light tuna. Omega-3 fatty acids can improve heart health, and reduce your risk of heart disease and possibly other diseases as well. On the other hand, white tuna also carries the risk of containing higher levels of mercury, an environmental pollutant. For this reason, pregnant and nursing women, young children, and women who may become pregnant should all limit their intake of white tuna. Environmentalists also tout the benefits of white tuna, since albacore tuna does not swim with dolphins. Therefore, albacore fishermen do not run the risk of accidentally catching friendly dolphins in their nets.
- Light tuna contains mostly yellowfin tuna, but can contain other species as well. Although light tuna contains fewer omega-3 fatty acids than white tuna, it also has lower levels of mercury. Although yellowfin and other species used in light tuna do swim with dolphins, some cans of tuna have the label “Dolphin Safe,” which assures consumers that no dolphins were harmed while harvesting the tuna.
- Bluefin tuna is often sold as a steak rather than in a can. This type of tuna is fattier than both white and light tuna. At the same time, because many people add other fatty ingredients (such as mayonnaise) to canned tuna, eating a tuna steak may still be lower in fat than eating tuna salad made from albacore or light tuna. Keep in mind, however, that research shows bluefin tuna as having one of the highest concentrations of mercury, higher than the yellowfin in light tuna.
Methods of Packing
Although the type of fish used definitely impacts the nutrients in a can of tuna, the methods packing the tuna into the can affects the nutritional value of the finished product as well. Tuna that is packed in oil is higher in both calories and fat than water-packed tuna. At the same time, draining the oil from oil-packed tuna drains away some of the tuna’s natural fat as well, which decreases the number of omega-3 fatty acids in the tuna. Draining water-packed tuna does not have this same effect.
Other Nutritional Differences Between Types of Tuna
The amount of fat in any given can of tuna depends on more than just the types of tuna you buy. It also depends on the differences in the fishery, the diet of the fish caught, and even the temperature of the water. Therefore, you can easily buy the same kind of tuna twice, with different levels of fat each time. Therefore, make sure to check the nutrition label to see the fat levels of the specific can of tuna you are buying. At the same time, don’t shy away from higher-fat tuna. The fat in tuna contains omega-3 fatty acids, which are important for heart health.
References
https://www.thenibble.com/reviews/main/fish/seafood/seafood-glossary12.asp
https://abclocal.go.com/wls/story?section=news/health&id=7399294
https://www.palmbeachdailynews.com/news/content/news/food/tuna0902.html