If you’re looking for a quick and easy meal, a can of tuna can be just the thing. It’s a great source of protein, omega-3 fatty acids, and other nutrients, and it’s also relatively low in calories. But if you’ve never bought a can of tuna before, or if you’re not sure what to look for on the label, it can be a bit confusing. Here’s a guide to help you buy tuna that’s healthy, sustainable, and delicious.

1. Choose the right kind of tuna

There are several different species of tuna, but the most commonly sold in cans are albacore (also known as white tuna) and skipjack (also known as light tuna). Albacore tends to have a milder flavor and a firmer texture, while skipjack is darker and has a stronger taste. Both are good sources of protein and omega-3 fatty acids, but skipjack is generally considered to be more sustainable.

2. Look for “pole and line” or “sustainably caught” on the label

Tuna is one of the most heavily fished species in the world, and some fishing methods can be harmful to other marine life like dolphins, sharks, and sea turtles. Look for brands that use “pole and line” or “sustainably caught” methods, which are less damaging to the environment and other species. You can also look for certifications like the Marine Stewardship Council (MSC) or the Dolphin Safe label.

3. Check the ingredients

Make sure there are no unnecessary additives or preservatives in the tuna. You want it to be as pure and simple as possible. Some cans may contain added water or salt, so be sure to check the label for these ingredients as well.

4. Decide on oil versus water

Most canned tuna is either packed in oil or water. Oil-packed tuna tends to be more flavorful and moist, but it also contains more calories and fat. Water-packed tuna is a healthier option, but it can be drier. If you’re watching your calorie intake, choose water-packed tuna.

5. Consider sustainability and ethical practices

As ocean health and sustainability continue to be a growing concern, consumers can make a difference by choosing brands that prioritize sustainability and ethical practices. Some companies even sell cans of tuna that highlight the specific fishery or fishing method used to catch their tuna, giving consumers a closer look at the source of their seafood.

6. Look for sales and discounts

Buying in bulk or on sale can help reduce the cost of canned tuna, which is a great way to save money while still getting the health benefits. Consider stocking up when you find a good deal, and be sure to check the expiration date to ensure the quality of the product.

In summary, canned tuna can be a healthy and convenient source of protein and omega-3 fatty acids. Choosing the right kind of tuna, looking for “pole and line” or “sustainably caught” on the label, checking ingredients, deciding on oil versus water, considering sustainability and ethical practices, and looking for sales and discounts are all important factors to consider when purchasing a can of tuna. Take these tips into account, and you’ll have a delicious and sustainable meal in no time.

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