Canned tuna is a quick and easy way to eat something that is healthy and high in protein. No cooking or cooling is required. But the grocery store shelves are full of a variety of tuna.
Two of the more popular types of tuna are skipjack and albacore. Have you found yourself wondering what the difference is? Today I am going to answer that question.
I am going to compare canned skipjack and canned albacore side-by-side to see if one is better than the other. I’ll examine everything from their nutritional value, mercury content, and even their flavor and texture.
The serving size for each type of canned tuna varies so I will be doing a weight-for-weight comparison of 100 grams per serving for each canned tuna. Both canned skipjack and canned albacore are packed in water with no added ingredients.
Nutritional Comparison
First up is how these two types of canned tuna compare nutritionally to each other. Right away we notice some big differences between these two types of canned tuna.
Canned albacore tuna has a higher amount of protein than canned skipjack but it is also higher in calories, fat, and much higher in sodium. Canned albacore is also higher in saturated fat.
The amount of saturated fat in canned albacore is relatively low when compared to bacon or sausage, but it is something that should be monitored closely if you are someone who has high blood pressure or a history of heart disease.
Nutritional Type |
Canned Skipjack (100g) |
Canned Albacore (100g) |
|
Protein |
23.5 g |
24.7 g |
|
Calories |
106 kcal |
118 kcal |
|
Fat |
1.18 g |
2.94 g |
|
*Saturated Fat |
0g |
1.18 g |
|
Sodium |
35 mg |
100 mg |
Now let’s look at the vitamins and minerals found in each canned tuna.
Canned skipjack tuna far exceeds the amount of iron in canned albacore but canned albacore has a higher amount of Vitamin D. Both canned skipjack and albacore have the same amount of potassium.
Nutritional Type |
Canned Skipjack (100g) |
Canned Albacore (100g) |
|
Iron |
1.27 mg |
0.6g |
|
Calcium |
0.85 g |
0g |
|
Potassium |
247 mg |
247 mg |
|
Vitamin D |
47 IU |
141 IU |
Mercury Content
There are many health benefits to eating tuna, fresh or canned but one danger we all must consider is the mercury content in tuna.
Tuna, in general, contains mercury. It doesn’t matter which kind of tuna you eat. It has mercury. Mercury is present in our oceans and, thanks to pollution, is only getting worse.
Mercury is a highly toxic substance when consumed in large quantities or by individuals who have sensitive systems, such as little children and women who are pregnant or nursing.
The danger with mercury is that it can’t be cooked out. It remains present in tuna even when the tuna is heated. We, therefore, ingest that mercury when we eat tuna. The amount of mercury in tuna varies by the size of the tuna.
The larger the fish, the higher the amount of mercury. As fish swim and eat, they are steadily accumulating more and more mercury in their systems. Albacore is a much larger fish than skipjack so it will naturally contain much more mercury than skipjack.
It is hard to determine the actual amount of mercury in each serving of tuna because of the way tuna is canned. For example, albacore is a much larger fish than skipjack. Albacore will naturally contain more mercury than skipjack.
When albacore tuna is processed, several albacores are processed at the same time and then canned. You don’t have one tuna for each can. This causes each can of tuna to contain a different amount of mercury.
That being said, canned tuna, in moderation, is still considered a healthy part of our diet. When canned tuna is consumed in moderation, the benefits outweigh the risks.
Uses Comparison
Canned tuna is synonymous with tuna salad. But there are a variety of ways to use tuna. You can use tuna to give any dish a healthy, protein-packed twist.
Here are some suggestions for using either canned skipjack or canned albacore in your recipes.
- Tuna Melt. Use either canned skipjack or albacore. Mix one can with mayonnaise of your choice. Layer onto bread with a slice of cheese and then lightly toast either in a lightly oiled skillet or your oven or air fryer.
- Tuna Tapenade. Mix the canned tuna of your choice with capers, diced onion, diced tomatoes, and a little olive oil. Toast a baguette with olive oil and then top with the tuna tapenade.
- Mediterranean Tuna Salad. Mix a can of tuna with kalamata olives and sun-dried tomatoes. Top it with slices of avocado and hard-boiled eggs and crumbled feta cheese.
- Stuffed Jalapeno Pepper Poppers. Slice and de-seed fresh jalapenos. Combine together cream cheese, tuna, and a soft melting cheese such as mozzarella or colby jack. Stuff the tuna-cheese mixture into the peppers and top with crumbled pieces of bacon. Bake until the cheese is nice and bubbly.
- Potato Tuna Cakes. Mix tuna with potatoes that have been boiled and mashed. Mix the tuna and potatoes together, adding in cheese and one beaten egg. Form the mix into patties and cook in a lightly oiled skillet until brown on both sides. (For an extra crunch, coat the patties in flour, dip them in a beaten egg, then coat them with either breadcrumbs or crushed crackers before cooking in the skillet.)
When deciding whether you want chunk tuna or solid tuna, it all comes down to whether or not you want tuna that is flaky or solid. Solid tuna is firm and retains the shape of the can. Light tuna is much flakier and falls apart easily.
Solid, or chunk, tuna is best when you need the tuna to be more compact, such as when making tuna patties or sushi stacks. Light tuna is most often used in tuna salad, on top of a regular salad, or in sauce dishes because of how easily it breaks apart.
Storage and Availability
Canned tuna is the most consumed canned seafood on the market, making it widely available. You can find canned skipjack or canned albacore anywhere food is sold. Canned skipjack is often labeled ‘light tuna’ or ‘chunk light tuna’.
You can also find a variety of flavors for both canned skipjack and canned albacore. Be sure to read the nutrition label when purchasing flavored tuna. Canned tuna that has added oils and seasoning can increase the amount of fat and sodium per serving.
Another advantage of canned tuna is that it is pre-cooked and vacuumed-sealed. This gives canned tuna a longer shelf life of two to five years. You can stock your pantry with canned tuna knowing that you will have a healthy option on hand anytime you need one.
My family likes to keep canned tuna in our emergency food kits. Since tuna is already cooked, you don’t have to worry about what to eat when the power goes out. You have a healthy option that doesn’t need to be cooked or cooled.
Flavor/Texture Comparison
Our two types of canned tuna are similar in a lot of ways but they do differ slightly when it comes to flavor and texture. Determining which type of canned tuna is better in this comparison will come down to your personal choice.
Canned skipjack has a smooth texture and a meatier taste, similar to chicken thighs while canned albacore has a firmer texture and a much milder taste, like chicken breasts.
Related Articles
Canned Salmon vs Fresh Salmon (Which One Is Better)
Swiss Cheese vs American Cheese (Complete Comparison)
Mozzarella Cheese vs Cheddar Cheese (Complete Comparison)
Canned Sweet Potatoes Versus Fresh Sweet Potatoes (Which Is Better)