Both light and white tuna are available in low sodium varieties. Have you ever wondered what the best source of Vitamin E is, or what foods can help you reach your weight loss goals? Go to Page. Get Recipe for Mediterranean Chicken Wrap.
What is the difference between "light" tuna and "white" tuna? Ask the Dietitian. Albacore tuna in water has calories per 3. It serves up milligrams of potassium, 95 micrograms of selenium, 54 international units of vitamin D and 12 milligrams of niacin. Like chunk light tuna, albacore contains no carbohydrates and delivers 1.
Chunk light tuna has more sodium than albacore, however. Each 3. As with most ocean-caught fish, mercury can be a concern. According to a June study published by the Society of Environmental Toxicology and Chemistry , hair mercury levels in university students consuming tuna three to 20 times per week were significantly higher than in non-tuna eating students, with those eating the most tuna having mercury levels of concern.
Mercury levels from eating tuna are of particular concern when it comes to pregnant and nursing women and small children. The U. Food and Drug Administration FDA recommends 8 to 12 ounces of seafood per week for pregnant or nursing women.
The FDA's recommendation cites high levels of protein, vitamin D, selenium, B12, omega 3 fats and trace minerals. Most of the Pacific skipjack tuna comes from the western and central Pacific ocean.
Yellowfin tuna can be canned as light tuna and mixed with skipjack. What's incredibly frustrating is that at a glance, lots of tuna brands seem to have good nutrition, and the language on their website makes you think they're doing their part in responsible fishing and environmental practices. But a quick search of news articles tells you otherwise and, sadly, many common tuna brands aren't doing their part to be responsible.
Albacore is America's favorite tuna, and it's the only species of fish that can be labeled as "white". Its meat is lighter in color and less flavorful than "light" tuna, which typically comes from skipjack and yellowfin.
The "light" tuna meat is slightly darker and more pink, and is considered more flavorful. In fact, the difference between light and white tuna meat is often compared to that of chicken breast and chicken thigh.
Check the ingredient labels on your tuna to know exactly what fish variety you're getting. Some brands carry both oil- and water-packed tuna, and sometimes just tuna and salt. It's really up to you to decide your preference. From a nutrition perspective, beware of tuna packed in soybean oil. If you're going to go for oil-packed tuna, olive oil packs more nutrients and is a better option. On the other hand, if you're watching fat intake, oil-packed will be higher in calories than water packed but it'll also taste less dry.
You should always be aware of mercury in seafood, especially if you're pregnant. Mercury consumed during pregnancy has been linked to developmental delays and brain damage.
Mercury is a natural element in the environment but because of human activity, it ends up in our waterways. The method of catching tuna is a big deal in the sustainability field. Pole and line fishing and trolling are two highly rated methods that make sure other species don't get caught in the mix. Poll and line means exactly what you think fishing means: one person with a pole.
Trolling uses a boat with a few poles. But make sure to avoid the term "line caught" which can mean other methods that sound 'safe' but are really not like long line fishing. Tuna is an inexpensive protein that's shelf stable. Albacore tuna is a larger fish with a lighter colored flesh, a firmer texture, and a milder flavor than the solid or chunk light fish varieties.
For this reason, some people prefer albacore over light for dishes that merit a milder flavor like this No Stress Salad recipe. Light Tuna can be a mix of a variety of smaller tuna species, most often skipjack, but may also include yellowfin, tongol, or big-eye. The best uses for solid or chunk light tuna are in tuna salads, pasta dishes, and casseroles, where the slightly stronger flavor shines through. Chunk light tuna is also the least expensive variety of canned tuna — another perk!
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