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.
White-meat albacore tuna has a hearty texture, light flavor, and high levels of healthy omega-3s, but also contains higher levels of mercury, while “chunk light” is typically a mixture of skipjack and yellowfin that is soft, flaky, and perfect for tuna salad. If you don't want to use 100% chunk light, many chefs recommend a mix of albacore and chunk light.