Canned tuna is a versatile pantry staple that is unfortunately riddled with misinformation. From concerns about nutrition and sustainability to worries about quality and safety, you’ve definitely heard one (or several) of these concerning tuna tales before.
10 Myths Tuna You Need To Stop Believing
1. Myth: Canned tuna is less nutritious
Canned tuna is a versatile pantry essential often surrounded by misconceptions. From worries about nutrition and sustainability to concerns regarding quality and safety, it’s likely you’ve encountered one (or more) of these troubling tuna tales.
Even if you’re not hesitant about canned products, the ongoing debates about tuna can be overwhelming. Understandable fears about mercury levels, foodborne illnesses, and potential toxins can make even the most adventurous cook apprehensive.
But fear not; we’re here to clear up these myths! Canned tuna has evolved significantly since the days of the key-sealed cans of the 1930s and the brown paper bag sandwiches. Understanding the origins of these culinary myths can help you break free from a cooking rut and encourage you to try something you may have previously shunned. From the absurd to the serious, let’s set the record straight on these misconceptions about canned tuna.
A widespread misconception about canned foods is that they are simply unhealthy processed products. This belief often causes shoppers to bypass the canned food aisle, dismissing everything nearby as unwholesome. This stereotype applies to items like canned soups, vegetables, and meats such as Vienna sausages or Spam. Regrettably, fish suffers from the same negative perception as soon as it is sealed in aluminum.
Eating fish offers significant nutritional advantages, and canned tuna is an excellent way to add it to your meals. Canned tuna packed in water may actually contain higher levels of DHA, an omega-3 fatty acid essential for brain and eye health (according to Healthline). The Food Bank of Waterloo Region, part of Feed Ontario and affiliated with Food Banks of Canada, notes that canned foods often retain more nutrients because they are processed at their peak freshness. As a result, canned options provide an easy way to make healthy choices in your diet without requiring extensive knowledge or preparation.
2. Myth: Canned tuna has added preservatives and chemicals
Similarly, a prevalent myth surrounding prepackaged foods is that they are all laden with chemicals and preservatives to maintain shelf stability and freshness. This misconception stems from a misunderstanding of the actual food packaging process and the additives involved—particularly concerning canned tuna. When fishermen catch tuna for canning, regardless of the species, it is initially kept cold until it’s ready to be cooked. The fish is pre-cooked to eliminate excess oils, and then the skin and bones are removed before canning. Processors pack the tuna into cans or jars along with the canning liquid, which is typically broth, water, or oil, along with any seasonings like salt.
The lids of the cans are vacuum sealed to prevent leakage and then heated to a minimum of 240°F, which eliminates any bacteria that could cause illness, according to Food Source Information. The canning process has been used for centuries, and many home cooks still employ similar techniques today. If you’re concerned about hidden preservatives in your canned tuna, the Food Packaging Forum has some reassuring information. A 2016 article from the Danish Consumer Council THINK Chemicals tested 13 cans of tuna and the metal lid of a glass jar of tuna, finding that none contained harmful levels of BPA, BFA, or BPS.
3. Myth: Canned tuna is lower quality fish
While this myth may stem from the stigma surrounding low-priced items in grocery stores, many consumers still perceive canned tuna as being made from inferior fish unworthy of being sold as fresh fillets. Fortunately, this misconception is relatively easy to dispel.
A 2014 Washington Post article highlights the decline in canned tuna’s popularity, noting that in 2012, it accounted for just over 16 percent of all fish and seafood consumption in the U.S., the lowest level in nearly 60 years. The author suggests that “canned tuna might become less of a staple — and more of an indulgence.”
Recent trends support this observation. Canned goods have undergone a transformation to reclaim their popularity, and canned tuna has carved out a niche market as a “luxury” item. With the rise of tinned fish as a charcuterie essential, brands like Trader Joe’s, Freshé, and Raincoast Trading have introduced specialty tuna with unique flavors and high quality, often accompanied by a premium price. Additionally, the consumer demand for sustainable practices has likely encouraged more selective sourcing.
4. Myth: Canned tuna contains more mercury
Mercury in fish is a real concern, and it’s important to be mindful of it, but the risks associated with canned tuna can be managed through consumer awareness and some basic knowledge. Whether you’re buying fresh or canned tuna, it’s essential to know the source of your fish. Keep an eye on recent pollution reports related to the regions from which your preferred tuna brand sources its fish. If there’s a significant environmental issue, Harvard Medical School suggests considering a different brand or closely monitoring FDA reports.
The National Resources Defense Council (NRDC) notes that certain types of tuna, specifically Ahi, bigeye, and albacore, tend to have the highest mercury levels. They state that an adult woman can safely consume about two 6-ounce cans of tuna while remaining within recommended limits. Many health experts also recommend opting for light or skipjack tuna for the safest choice (according to Time). While canned albacore or white tuna is popular and widely available, skipjack or light tuna is often more accessible and typically comes at a lower price point, especially compared to fresh Ahi tuna
5. Myth: Canned tuna is mainly sourced in the world
While tuna remains a staple in the American diet, canned tuna accounts for 60% of all canned seafood consumed in the U.S., according to Seafood Health Facts. However, the industry is predominantly international.
Americans consume around 1 billion pounds of canned tuna each year, per the National Fisheries Institute, but most of this tuna is produced in Southeast Asian countries. A 2019 article from The ASEAN Post notes that Thailand is the world’s leading exporter of canned tuna, responsible for 29% of all exported tuna, with Indonesia, Vietnam, and the Philippines following suit. This is particularly noteworthy given that one of Thailand’s major canned tuna companies, Thai Union Frozen Products, acquired Chicken of the Sea in 1997 and Bumble Bee in 2014 (as reported by the Washington Post), indicating that many familiar brands in American grocery stores are not actually American-owned.
It’s important to note that these brands aren’t problematic simply because they sell imported products. The same ASEAN Post article cites a 2018 Greenpeace study showing that many of these fisheries are engaging in sustainability initiatives and improving their practices to uphold safe labor and environmental standards.
6. Myth: Canned tuna leads to obesity and high cholesterol
Similar to the myth that canned tuna is of low quality, the belief that canned tuna contributes to obesity and raises cholesterol is also widespread in American society. Canned goods often receive a bad rap for being overly processed and filled with added ingredients like sugar and unhealthy fats. However, according to TriHealth, canned tuna actually ranks highly as a food that can help lower cholesterol.
Experts note that fish is a great way to manage cholesterol levels, with species like tuna, salmon, sardines, and herring being among the best choices. These fish are rich in nutrients and high in omega-3 fatty acids, making it beneficial to incorporate more fish into your diet. Canned tuna, in particular, offers an accessible way to do just that.
7. Myth: Canned tuna is high in sodium
This myth has some truth to it. While certain brands of canned tuna do contain high sodium levels, it’s important not to dismiss canned tuna altogether due to a few exceptions. Salt is often used as a natural preservative and flavor enhancer in processed foods, particularly in brine during canning or pickling.
Americans typically consume more than the recommended daily sodium intake of about 3,400 milligrams. According to MedicineNet, excessive salt can lead to heart issues, including high blood pressure. However, consumers can easily find low-sodium or no-sodium options. If you can’t locate these alternatives, LiveStrong suggests rinsing regular tuna packed in water, which can reduce the salt content by up to 80%, making it a healthier choice.
8. Myth: Canned tuna is bad for the environment
Environmental concerns are increasingly important in today’s world. While it’s true that fishing can exert significant pressure on marine ecosystems, there are ways to minimize the environmental impact of your canned tuna. If you’re looking to adopt sustainable seafood practices but feel overwhelmed, you’re not alone—many eco-conscious seafood lovers struggle with the conflicting information available, even from leading seafood watch organizations, according to NPR.
Both the Monterey Bay Aquarium Seafood Watch and the Environmental Defense Fund’s Seafood Selector rely on the same scientific data but present their findings differently. Even if you grasp the information, it can be challenging to trace sourcing details unless you’re purchasing specific brands that highlight their sustainability efforts. Fortunately, Seafood Watch provides tips for identifying canned tuna brands that are committed to ocean stewardship. When examining the label, look for terms like pole-caught, troll-caught, or school-caught. These fishing methods typically result in minimal bycatch—accidental catches of other marine animals such as dolphins, seabirds, and turtles.
If you’re entirely opposed to commercial fishing due to its environmental implications, farmed fish might be a viable alternative. While fish farming does pose its own environmental challenges, FoodPrint’s 2020 report on farmed seafood offers promising recommendations for sustainable aquaculture.
9. Myth: Canned tuna can give you food poisoning
If you’ve ever finished a meal only to feel extremely ill afterward, you can understand the fear surrounding food safety. Food poisoning affects around 48 million people in the U.S. each year, according to the CDC, making it one of the most common health issues. When it comes to canned fish, the main culprits for foodborne illnesses are botulism and scombroid poisoning.
Canned goods that are severely dented, bulging, or show signs of rust may indicate spoilage. Fortunately, botulism is rare in commercially canned products unless the can is compromised. The USDA emphasizes that keeping oxygen out of sealed cans is crucial for preventing the growth of harmful bacteria that can produce poisons and neurotoxins like botulinum.
Scombroid poisoning, also known as histamine fish poisoning, can affect even canned or preserved fish, as noted by the National Library of Medicine. If fish is not properly chilled during transport, bacteria can break down the fish and lead to elevated histamine levels.
The good news is that scombroid poisoning can be treated with over-the-counter antihistamines, according to the Minnesota Department of Health. Additionally, purchasing canned fish from reputable suppliers or brands inspected by the FDA can significantly reduce the risk of these issues.
10. Myth: Canned tuna is all made of the same type of fish
We can easily debunk this myth with a simple visit to the canned goods aisle at your local grocery store. Among the rows of vegetables, soups, and canned ravioli, you’ll find a wide variety of canned tuna brands and labels. According to Bumble Bee, a leading name in canned seafood, the most common labels include “Solid White Albacore Tuna,” “Chunk White Albacore Tuna,” and “Chunk Light Tuna.”
There are key differences between these types. Solid tuna consists of whole fillets, while chunk tuna features larger pieces of fish. The main distinctions arise from the terms “white” and “light.”
According to Oceana, “white” tuna refers specifically to albacore tuna, a larger fish known for its pale color and firm texture. In contrast, “light” tuna generally comes from skipjack tuna, which is considered a healthier choice due to its lower mercury levels. Occasionally, you might encounter labels like “tonno,” “gourmet,” or “premium,” which indicate yellowfin tuna; however, these are less common than albacore and skipjack varieties.
