Too Good to Be Food: Wild Planet Tuna

The benefits of salmon and the importance of omega-3s as part of a healthy diet have been all over health headlines in recent years. Well, move over, salmon. Wild Planet's wild albacore tuna is boasting six times the omega-3 levels and half the mercury compared to national brands of tuna and more omega-3s per can than salmon. In addition, it's environmentally friendly. The sustainably hand-line and troll-caught tuna is straight from the waters of the Pacific Northwest and packed in a certified BPA-free can. Sounds like a chemical-free dream come true filled with healthy fats. Is the tasty sandwich filler Too Good to Be Food? Let's find out.

What's in It:
Albacore Tuna and sea salt.

Well, no surprises or hard-to-interpret ingredients here. It states right on the can that these hand-selected tuna steaks are from "smaller fish with less mercury accumulation to assure the lowest mercury level available." Wild Planet hand-packs the raw tuna into the can to retain its omega-3 oils, where it is cooked once and is undiluted by additives or water.

Tuna is generally known to be a good source of omega-3, but trawl-caught albacore has a naturally higher level of the good fats, giving it a richer taste (meaning less mayo is needed). Omega-3 fatty acids have been shown to protect against heart disease and certain types of cancer, as well as improve immune function, memory and reasoning, and have been proven to fight depression.

The second ingredient is sea salt, an admirable alternative to table salt, as it has more flavor than its counterpart, allowing you to use less to get the same taste. The extra flavor comes from its production: the evaporation of seawater, which leaves behind trace minerals and elements.

As far as the nutrition facts go, each can contains two and a half, 120-calorie servings (about 300 calories in the whole can). In each serving, there are 6 grams of fat (only 0.5 saturated) and 16 grams of protein. That's 40 grams of protein in one can. It even lists the omega-3 content of the label: 3,460 mg per can. Can you say nutritional powerhouse?!

At a quick glance, Wild Planet may not look like the best choice when compared to traditional brands of canned tuna, as it is higher in calories and fat. For instance, a traditional can of solid white albacore in water contains 60 calories per 2-ounce serving and 1 gram of fat. But what it lacks is the nutritional value. The low fat means a low level of omega-3s. In addition, it has 13 grams of protein versus the 16 grams in Wild Planet. Other factors include the concern of BPA in the can and additional ingredients, including vegetable broth, salt and pyrophosphate (a chemical compound added to regulate the pH of the preserving solution).

The Bottom Line:
This tuna is absolutely one of the best picks out there when it comes to whipping up a quick protein-rich salad, sandwich or snack. It outshines national competitors with health benefits and natural chemical-free ingredients and packaging. It's a great way to get your omega-3s and protein, while also supporting sustainable fishing practices. All this product is lacking is a gorgeous green salad or slice of whole-grain toast!

Nutrition Info:
[per 2-ounce serving; 2.5 servings per can]
Calories: 120
Fat: 6 g
Sat Fat: 0.5 g
Trans Fat: 0 g
Cholesterol: 15 mg
Sodium: 250 mg
Total Carbohydrate: 0 g
Protein: 16 g


More Healthy Choices:
Guilt-Free Frozen Treat
Jamie Oliver's Favorite Family Recipes
Perfect Fall Snack


Nationally recognized nutrition expert and published author of "The O2 Diet," Keri Glassman is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City. For years, Keri has been a leader in advancing a "whole person" approach to health and wellness. She has dedicated her career to creating services and promoting education through her Nutritious Life brand. You can be friends with Keri on Facebook or follow her on Twitter.