The Ultimate Canned Tuna Buyer's Guide

Canned tuna is a versatile pantry staple for a quick, protein-packed meal. But the selection on the shelf can be overwhelming: Should you choose tuna in water or tuna in olive oil? Are tuna fillets a better choice than chunks? And what do labels like MSC really mean?

As your Joybuy Product Recommendation Officer, I'm here to help you understand the differences. This guide offers clear direction so you can find the perfect tuna for your dietary goals and recipes.

What to Look for When Buying Canned Tuna

Three key features determine the flavour, nutritional value, and use of canned tuna. Your personal preference will decide which combination is right for you.

1. The Packing Liquid: In Water, Brine, or Oil?

The liquid the tuna is packed in has a major impact on its calorie count and flavour.

• Tuna in Water or Brine (Oil-Free Tuna): This is the top choice for a calorie-conscious, low-fat diet. The fish is preserved simply in water (brine) and a little salt. The pure, unadulterated flavour of the tuna takes centre stage. It's an excellent base for salads where you want to control the dressing, or for high-protein fitness meals.
• Tuna in Oil (e.g., Olive or Sunflower Oil): The oil makes the fish more succulent and gives it a richer flavour. Tuna in olive oil adds a fruity, Mediterranean note, while sunflower oil is more neutral in taste. This variety is higher in calories, but the oil can be used directly in pasta sauces or as part of a salad dressing.

2. Quality and Cut: Fillets or Chunks?

How the fish is processed affects its texture and mouthfeel.

• Tuna Fillets: These are whole pieces of the fish fillet, packed by hand. They have a firm, succulent texture and don't fall apart easily. Tuna fillets are visually appealing and ideal for dishes where the fish takes centre stage, like a Salade Ni?oise or on bruschetta.
• Tuna Chunks: These consist of smaller, broken-up pieces of the fish. The texture is softer, making them perfect for preparing tuna salads, spreads, fillings for wraps, or for mixing into sauces.

3. Sustainability and Sourcing: Labels as a Guide

For many consumers, eco-friendly fishing methods play an important role.

• MSC Tuna: The blue Marine Stewardship Council (MSC) seal identifies products from sustainable fisheries. It ensures that fish stocks are not overfished and that the impact on the marine ecosystem is minimised.
• Organic Tuna: The "Organic" label usually refers to the other ingredients, especially the oil used (e.g., organic olive oil). It can also indicate specific processing standards.
• Fishing Method: Terms like "hand-caught" or "pole and line" indicate a selective and gentle fishing method that minimises bycatch.

Exceptional Tuna Selections

Based on these criteria, we've curated a selection of different tuna products that cater to various needs.

Saupiquet Tuna Naturale without Oil 140g

Why It Stands Out: This product focuses on the essentials: tender tuna chunks in water with a pinch of salt. It's a straightforward and versatile base for a healthy diet.

Benefits:

• Prepared without oil for a low fat content of just 0.5 g per 100 g.
• High protein content of 23.0 g per 100 g, ideal for athletes.
• Pure tuna flavour that pairs well with other ingredients.

Who It's For: Anyone looking for a low-fat, high-protein ingredient. Perfect for light salads, sandwiches, or a post-workout meal.

Followfood MSC Tuna Fillets in Organic Extra Virgin Olive Oil 160 g

Why It Stands Out: This product combines quality with responsibility. Pole-and-line caught tuna fillets meet high-quality organic olive oil, and the entire product is MSC-certified. Traceability back to the fishing area builds extra trust.

Benefits:

• Sustainable tuna thanks to the MSC seal and "pole and line" fishing method.
• Firm, hand-selected fillets for a premium texture.
• Packed in 100% organic extra virgin olive oil for a delicate, fruity flavour.
• High protein content of 25 g per 100 g.

Who It's For: Quality- and eco-conscious connoisseurs who value sourcing and flavour. Ideal as a high-quality ingredient for a tuna salad or sophisticated pasta dishes.

Saupiquet Tuna Fillets in Sunflower Oil 185g

Why It Stands Out: The focus here is on succulence and texture. The whole tuna fillets are packed in sunflower oil, which makes them exceptionally tender and subtly enhances their natural flavour.

Benefits:

• Whole, hand-cut fillets for a firm yet tender consistency.
• The sunflower oil preserves moisture and provides a full-bodied flavour.
• Versatile enough for Mediterranean salads, on pizza, or simply on toasted bread.

Who It's For: For lovers of succulent tuna with a rich texture. An excellent choice for dishes where the tuna is not just an ingredient, but the star of the show.

Looking for More Options in Oil?

Tuna in oil offers exceptional succulence and a rich flavour that enhances many dishes. If you'd like to discover more products with high-quality oils, you can find a wider selection in our category.

Discover Our Entire Range of Tuna in Oil Here

Frequently Asked Questions (FAQ)

What is the difference between tuna in its own juices and tuna in water?

"Tuna in its own juices" means the fish is cooked in the natural juices released during the cooking process, often with only salt added. For "tuna in water" (or "in brine"), water and salt are added after cooking. Both varieties are low in fat and calories, though their flavours may differ slightly.

Which tuna is best for a salad?

It depends on your preference. Tuna in water provides a light base, allowing you to add your own dressing without overpowering the flavour. On the other hand, tuna fillets in olive oil can be added to the salad directly with their oil, creating a richer, Mediterranean note. Firm tuna fillets hold their shape better in a salad than tuna chunks.

What does the MSC seal on canned tuna mean?

The blue Marine Stewardship Council (MSC) seal identifies fish and seafood from sustainable fisheries. An MSC tuna product comes from a fishery that has been certified for not overfishing well-managed stocks and for minimising its impact on the marine ecosystem. It is a reliable indicator for responsible purchasing.