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" Convenient and nutrition-packed, tuna is an MVP of the pantry. Here, some pros and cons of what you&amp;#039;ll find on the shelves. Can vs. pouch Cans are the least expensive, most common choice. Soft-sided pouches are handy when you&amp;#039;re on the go\u2014you don&amp;#039;t need a can opener or a sink (no draining)\u2014but the tuna is in small pieces and can get squashed into mush. Unopened cans keep for four years, pouches for three. White vs. light &amp;quot;White&amp;quot; tuna is albacore. &amp;quot;Light&amp;quot; can be skipjack, yellowfin, bigeye or a combination. White tuna has a milder flavor than the &amp;quot;fishier&amp;quot; light, is generally more expensive, and has more than triple the healthy omega-3 fatty acids but also nearly triple the mercury. Chunk vs. solid Chunk-style comes in very small, flat pieces, best when you&amp;#039;re after a smoother texture, as in a creamy tuna salad. Solid tuna comes in large pieces that flake into hearty chunks, good for pasta or green salads. Water vs. oil Tuna packed in water (or water and vegetable broth) has a milder flavor and fewer calories than oil-packed\u2014about 100 versus 160 for 3 oz. For best flavor, though, look for tuna packed in olive (not vegetable) oil or for specialty brands with no added liquids. What about mercury? Nearly all fish contain methyl-mercury, but tuna has less than many. Top health organizations recommend at least 2 servings a week of fish, especially fatty types like tuna. Children are extra-sensitive to the toxin, so they\u2014and women who are pregnant, trying to get pregnant or nursing\u2014should eat no more than 12 oz of low-mercury fish a week, including no more than 6 oz of albacore. (Most commercially fished albacore are older than other tunas so have more accumulated mercury, but this does not apply to troll- or pole-caught albacore, which are younger surface feeders.) Terrific Tunas After tasting dozens of tunas, searching for the best, we reeled in &amp;quot;wild albacore&amp;quot; from American Tuna ($4 to $6 for 6 oz) and Wild Planet ($4 for 5 oz). Both are packed in natural juices and sea salt and cooked only once (not twice), retaining more fresh-tuna flavor as well as more omega-3s. Feel-good bonus: They&amp;#039;re troll- or pole-caught\u2014the eco-friendliest methods of harvesting tuna. Try this Click here to get our fast and fresh-tasting tuna salad recipe. "^^<http://www.w3.org/2001/XMLSchema#string>
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