Buying Canned Tuna: A Complete Selection Guide

Canned tuna is a staple in many pantries. It serves as a protein-packed base for quick salads, nutritious pasta dishes, or a simple sandwich filling. However, the selection on store shelves or online can be overwhelming: tuna in oil, tuna in brine, with sustainability labels, or without. This guide is designed to help you understand the different options and make an informed choice that fits your needs.

What to Look for When Buying Canned Tuna

Choosing the right product depends on your personal preferences, dietary goals, and values. Here are some key criteria to help guide your decision.

1. The Packing Liquid: Oil or Brine?

The liquid the tuna is packed in significantly affects both the flavour and the nutritional value of the product.

• Tuna in Oil: This version is often more flavourful, as the oil absorbs and complements the taste of the fish. At the same time, it increases the product's fat and calorie content. High-quality oils like olive oil can contribute beneficial unsaturated fatty acids. This type is well-suited for dishes where the oil can be used as part of the dressing or sauce, such as in a classic tuna for salad.
• Tuna in Brine (Natural):Natural tuna is packed simply in water and a little salt. This version is significantly lower in fat and calories, allowing the pure taste of the fish to take centre stage. It's a preferred choice for a calorie-conscious diet or for recipes where you want to control the type and amount of fat yourself.

2. Sustainability: Labels and Fishing Methods

For many consumers, sustainability is an increasingly important factor. When it comes to sustainable tuna, there are two key points to consider:

• The MSC Label: The blue Marine Stewardship Council (MSC) label identifies fish and seafood from fisheries that use demonstrably well-managed and sustainable practices. An MSC tuna product comes from a fishery that has been independently assessed against the MSC's criteria for fish stock health, ecosystem impact, and management.
• Fishing Method: Information about the fishing method provides insight into the impact on the marine environment. Pole and line fishing is considered a highly selective method with minimal bycatch. Other methods, such as purse seine netting, are also common. Brands committed to transparency often state the fishing method and catch area directly on the packaging.

3. Product Form: Fillets or Chunks?

The description on the can indicates the form of the tuna inside.

• Tuna Fillets: These are larger, intact pieces of the fish fillet. They offer a firm texture and are particularly suitable for dishes where the fish is meant to be a visual and textural highlight.
• Tuna Chunks: These cans contain smaller, already broken-up pieces. They are convenient for preparing tuna salads, spreads, or sauces, as they mix in easily.

Our Product Recommendations

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

Saupiquet Tuna Fillets in Olive Oil 2x80g

Why It Stands Out This product from Saupiquet Tuna combines tender tuna fillets with high-quality olive oil. It provides a classic and flavourful base for a wide variety of dishes.

Benefits

• Protein Content: Delivers 24 g of protein per 100 g of drained weight.
• Ingredients: Consists of Skipjack tuna (Katsuwonus pelamis), olive oil, and salt.
• Use: The fillets are perfect straight from the can for salads, sandwiches, or as a protein-rich addition to pasta.

Who Is It For? For consumers who appreciate the full flavour of tuna in oil and are looking for a versatile product for quick meals.

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

Why It Stands OutFollowfood Tuna places a clear focus on sustainability and quality. The product combines MSC-certified fishing with organic olive oil and offers complete traceability.

Benefits

• Sustainability: Carries the MSC label and is caught using the pole and line method.
• Organic Quality: The olive oil used is from certified organic farming.
• High Protein Content: Contains 25 g of protein per 100 g.
• Transparency: Each can can be traced back to the fishing vessel via a tracking code.

Who Is It For? For environmentally conscious buyers who value certified sustainability, organic ingredients, and a transparent supply chain.

Saupiquet Natural Tuna without Oil 140g

Why It Stands Out This option from Saupiquet is the choice for a health- and body-conscious diet. The tuna is gently cooked in its own juices with just a pinch of salt.

Benefits

• Low-Fat: With only 0.5 g of fat per 100 g, this tuna in brine is a very lean source of protein.
• High Protein Content: Provides 23 g of protein per 100 g.
• Low-Calorie: Contains just 97 kcal per 100 g.
• Natural Flavour: With no added oil, the pure taste of the tuna shines through.

Who Is It For? Ideal for individuals following a low-fat diet, athletes seeking a lean protein source, and anyone who wants the flexibility to customise their meals with their own fats and dressings.

Explore More Options

If you are looking for other varieties, such as different types of canned fish, you can find a wider selection in our category. Discover more products in the Fish in Oil section here.

Frequently Asked Questions

What does the MSC label on tuna cans mean?

The MSC (Marine Stewardship Council) label is an international, independent certification for fish from sustainable fisheries. It confirms that the fish comes from a source that maintains the health of fish stocks, minimises its impact on the marine ecosystem, and has effective management in place. Buying products with this label supports responsible fishing practices.

Is tuna in oil or in brine the better choice?

There is no one-size-fits-all answer; it depends on your individual dietary goals. Tuna in brine is significantly lower in calories and fat, making it well-suited for a weight-management diet. Tuna in oil provides more energy and, depending on the quality of the oil, can contain valuable fatty acids. It is often more flavourful, and the oil can be used directly in the preparation of your meal.

How long does canned tuna last after opening?

After opening the can, any unused tuna should be transferred to a non-metallic, sealable container. When stored in the refrigerator, it should generally be consumed within one to two days. Always refer to the manufacturer's specific instructions on the packaging.