Rich in protein, canned tuna is a favorite snack among athletes and gym-goers. You can eat it as is, mix it with veggies, or serve it with rice, pasta, potatoes, or eggs. For example, this Southwestern tuna and rice salad is ready in less than 20 minutes and makes a filling lunch or dinner. But if you're craving a warm meal, add tuna to casseroles, beef chili, poke bowls, or omelets.
A can of light tuna in water has around 220 calories, 41 grams of protein, and 5 grams of fat. It's also a good source of vitamin D, calcium, iron, potassium, and other essential nutrients. A potential drawback is its high sodium content, which ranges between 648 and 704 milligrams per can. That's nearly one-third of the FDA-recommendedmaximum daily sodium intake (2,300 milligrams). The American Heart Associationsays it's best to limit our sodium intake to 1,500 milligrams per day.
The experts atRutgers University suggest rinsing canned products, including tuna, beans, and veggies. This practice helps reduce their sodium content, whichmay benefit people with high blood pressure or heart disease. Alternatively, you can opt for low-sodium canned tuna, but it's not widely available in stores.
Both water- andoil-packed tuna are high in sodium, with some varieties having over 700 milligrams per can. That may not seem like much compared to smoked salmon or beef jerky, but the sodium in everyday foods adds up quickly. With that in mind, you might want to rinse canned tuna in water for three minutes or longer before eating it. This trick can help reduce its sodium content by a whopping 80%, according to an earlier study published in theJournal of the American Dietetic Association.
Simply open the can and transfer the fish to a fine-mesh strainer or colander placed over the sink. If the tuna is packed in oil, put the mesh strainer over a large bowl. Press gently with the back of a spoon to remove as much liquid as possible. After that, rinse the tuna under cold running water while swirling it around with a spoon. When you're done, press out any excess water with the spoon and transfer the tuna to a plate.
This trick works for cottage cheese, too, according to the above study. The downside is that rinsing either cottage cheese or canned tuna in water may reduce their calcium content by half. However, tuna isn't particularly high in this mineral, and there are plenty of other foods you can eat to boost your calcium intake.Greek yogurt, cow's milk, soy milk, black beans, and almonds are all great choices.
Is Low-Sodium Canned Tuna Worth It?
Rinsing canned tuna in water isn't an option when you're at work or on the go. Sure, you could do it before leaving home, but it's not exactly convenient. An alternative is low-sodium canned tuna, which has little or no salt added. One can (drained) provides around 65 milligrams of sodium, or 3% of the recommended maximum daily sodium intake, depending on the brand. That's about 10% less sodium compared to othercanned tuna varieties.
This option makes sense if you prioritize convenience. Better yet, consider buying raw tuna, which has only 33 milligrams of sodium per serving. Although it's on the pricier side, you can cook it ahead of time and then freeze itfor up to three months. Fresh tuna tastes similar to steak and can be grilled, fried, baked, or steamed. Unlike the canned version, it has a mild, delicate flavor and neutral odor, which makes it ideal for workday lunch in a crowded cafeteria.
By rinsing canned tuna, you essentially wash away some of the flavors and textures that come with it. If your tuna is packed in oil, rinsing it could mean saying goodbye to some of that moist, rich taste. And if it's water-packed tuna you're dealing with, a rinse will leave it more bland and flaky.
The experts at Rutgers University suggest rinsing canned products, including tuna, beans, and veggies. This practice helps reduce their sodium content, which may benefit people with high blood pressure or heart disease.
Canned tuna fish is an effortless meal option that can be especially handy on occasions when you don't feel like cooking, or perhaps are in a situation where you can't cook, like when you are camping. Being that it is already pre-cooked, it is safe to consume straight from the can with no other preparation.
You can also rinse off the tuna yourself at home to remove some of the sodium on the surface. Here's how to reduce sodium in canned tuna: empty the tuna from the can into a strainer, hold the strainer under the faucet in your sink, and then simply run water over it.
In fact, washing tuna steaks (or any animal protein, really) prior to cooking is a terrible idea that does nothing in terms of removing harmful bacteria from the meat's surface. What actually kills the bacteria that causes food poisoning is cooking the food to a safe internal temperature.
Tuna in the can is cooked within an inch of its life. It's fine to eat right out of a can, though not exactly exciting. I've done so when pressed for time and extremely hungry. I prefer to add mayonnaise, minced onion, minced celery, and maybe some minced garlic and eat it on lightly toasted bread.
Choosing pole-and-line-caught light skipjack tuna is your best choice for a low mercury and sustainable option. White albacore tuna is best if you're looking for more protein and omega-3 fats with every bite.
Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price. 3.
Although mercury is a toxic chemical, it's usually not present in tuna in large enough quantities to cause serious issues. Canned tuna's health benefits seem to outweigh any small negative effect of its mercury concentration. In general, eating canned tuna once or twice a week is safe.
Why do Safe Catch Tuna and Salmon say: Do Not Drain? At Safe Catch we do not add oil, water, fillers, preservatives, or GMO-Soy broth to our tuna or salmon. When you open the can or pouch you will find a solid steak with naturally occurring fish oils and juices that are full of healthy Omega-3s.
That being said – it isn't just fish in that can. It's usually found swimming in either sunflower oil (the most common oil for preserving fish), spring water, or brine.
If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.
By rinsing canned tuna, you essentially wash away some of the flavors and textures that come with it. If your tuna is packed in oil, rinsing it could mean saying goodbye to some of that moist, rich taste. And if it's water-packed tuna you're dealing with, a rinse will leave it more bland and flaky.
Safe Catch's Wild Albacore Tuna with No Salt Added. Safe Catch Wild Albacore Tuna has the lowest mercury limit of any albacore brand and is our highest omega-3 tuna! This is our lowest salt tuna with only 35mg of naturally occurring sodium per serving.
A recipe at Cook's Country prompted a HuffPost Taste editor to consider adding sugar to the tuna. 1/2 teaspoon of sugar is required for three 5-ounce cans of solid albacore tuna in water. It sounds weird, but a little sugar will reduce the fishy flavor of the tuna.
Draining and rinsing of canned vegetables can reduce the sodium content from 9 23%. Analytical values for the three vegetables tested were lower than that declared on the label. Of all the nutrients tested, vitamin C decreased from 5-28% with draining and rinsing.
Which is healthier, tuna in oil or in water? Both tuna in oil and tuna in water are very healthful options. While there are subtle differences in nutrition, registered dietitians recommend that you choose the variety that you enjoy most.
When refrigerating, use a glass or plastic container with a tight-fitting lid. You do not want to refrigerate the leftovers in the can because it can begin to rust once left open. Tuna can remain good in the fridge for up to two days if it's kept in a tightly sealed container. Enjoy the Convenience of FinerFin Today!
Can you cook canned tuna? Canned tuna is actually already cooked before it's canned, so technically, you can eat it straight from the can if you want. However, you can add canned tuna to a dish that you're cooking to add some healthy protein.
Introduction: My name is Stevie Stamm, I am a colorful, sparkling, splendid, vast, open, hilarious, tender person who loves writing and wants to share my knowledge and understanding with you.
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