Food - Drink

The Best Kind Of Tuna For Making Tuna Salad

By WENDY LEIGH

There are many options to consider when choosing the right kind of canned tuna for a salad, and the most obvious is choosing between oil-based and water-based. Oil-based tuna typically has a moist, soft texture and added nutrition if it's packed in olive or avocado oil, but it can also have too much fishy flavor or richness for your preferred salad.

Meanwhile, tuna packed in water can have up to three times less fat than oil-packed tuna and retains all its protein content. Many chefs choose tuna canned in water for their tuna salad and other dishes, but there is even more variety within this smaller category, since you can choose between albacore or “chunk light" tuna.

The white-meat albacore tuna harbors high levels of healthy omega-3 fats; however, it contains higher levels of mercury, while “chunk light” tuna is typically a mixture of skipjack and yellowfin. With this in mind, it is suggested to make tuna salad with a combination of the hearty texture and light flavor albacore and the soft, flaky texture and distinct flavor of “chunk light.”

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