Tuna

This is a How-to blog and was copied from the FoodNetwork.                     Choosing the Right Can
Both water and oil-packed tuna can be used create a healthy recipe. At the market, the most common water-packed varieties are albacore and chunk light. Albacore comes from a larger species and has a milder flavor, while chunk light comes from a smaller fish and tends to have a stronger flavor. Three ounces of tuna canned in water has around 100 calories, 1 gram of fat, and 22 grams of protein.

Oil-packed varieties have more calories and fat than water-packed tuna, and the price is usually higher than water-packed. Three ounces has about 170 calories, 7 grams of fat and 25 grams of protein. Splurge on oil-packed on a special occasion and drain to help remove some of the fat.

Tuna is even more convenient than ever — you don’t even need  can opener to enjoy it; you can now find tuna in pouches. The pouches are available in the same oil and water-packed varieties with similar nutritional content to canned. Some companies like Starkist also pack their tuna in extra-virgin olive oil or sunflower oil and have low-sodium options available.

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