It can be hard to choose the best tuna for your needs because there are so many sizes and types to choose from.
We will talk about the different sizes and weights of tuna pouches and cans in this article. We will also talk about the health benefits of eating tuna.
On top of that, we’ll talk about some common worries about the amount of mercury in tuna and give you some smart seafood shopping tips.
Tuna is a versatile and healthy protein source enjoyed by many. It’s available canned, fresh, frozen, and in convenient pouches. But with so many options, one common question is: how many pouches of tuna equals a standard can? In this comprehensive guide, we’ll provide the key details on tuna can and pouch sizes to help you determine the right quantity for recipes, meal prep, and more.
Overview of Tuna Packaging
Tuna is packaged in
- Cans
- Pouches
- Fresh or frozen packs
Canned tuna is widely available in 5 oz and 12 oz sizes. Pouched tuna comes in a range of ounces, commonly 2.6 oz, 5 oz, and 12 oz. Fresh or frozen tuna is sold in steaks or fillets.
For this article we’ll focus on canned vs. pouched tuna amounts.
Canned Tuna Sizes
Standard canned tuna comes in two sizes:
- 5 oz can – Contains roughly 3 oz of tuna when drained
- 12 oz can – Contains approximately 8 oz tuna when drained
The 5 oz size is the most common and perfect for making a couple tuna sandwiches or salads. The 12 oz can contains over double the tuna and is great for feeding groups.
When looking at canned tuna nutrition facts, the drained weight contains the actual usable tuna content, excluding liquid.
Pouched Tuna Sizes
Tuna pouches come in several convenient sizes:
- 2.6 oz – Individual serving size pouch
- 5 oz – Same tuna content as a 5 oz can
- 12 oz – Family or multi-serving size
An advantage of tuna pouches is that no draining is required. The full weight on the pouch is usable tuna content.
Popular brands like StarKist and Chicken of the Sea offer pouches in these common sizes.
How Many Pouches Equal a Can?
Now that we know the sizes, we can compare pouches vs. cans:
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1 (5 oz) can = 2 (2.6 oz) pouches
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1 (12 oz) can = 3 to 4 (3 oz to 5 oz) pouches
A 5 oz tuna can contains roughly 3 oz drained tuna. Two 2.6 oz pouches equal 5.2 oz, making them almost equivalent to a 5 oz can.
For a 12 oz can with 8 oz drained tuna, you’d need 3 to 4 average pouches to equal the same quantity.
However, amounts can vary slightly based on pouch size, tuna variety, and personal preferences.
Benefits of Canned vs. Pouched Tuna
There are pros and cons to each format:
Canned Tuna Benefits
- Typically cheaper than pouches
- Long 4+ year shelf life unopened
- Sturdy, protects tuna
- Recyclable
Pouched Tuna Benefits
- No draining required
- Individual serving and multi-serve sizes
- Compact, flexible storage
- Tuna consistency stays more intact
Tips for Picking the Best Tuna
When buying canned or pouched tuna, keep these tips in mind:
- Choose tuna packed in water to reduce sodium
- Look for sustainable fishing certification labels
- Select albacore or chunk light based on mercury concerns
- Compare prices across brands and stores
Sample Tuna Pouch and Can Calculations
Let’s look at some examples:
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Tuna casserole recipe calls for 12 oz tuna. You could use 1 (12 oz) can OR 3 to 4 (5 oz) pouches
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To make 4 tuna sandwiches with 3 oz tuna each, you’d need 1 (5 oz) can OR 2 (2.6 oz) pouches
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To pack 10 tuna salad lunches with 2.6 oz tuna portions, you’d need 4 (2.6 oz) pouches
No matter if using cans or handy pouches, tuna is an easy, nutrition protein source to keep stocked. Use this guide to easily determine how many pouches equal a can for your specific recipe or meal needs.
Tuna Pouches Vs. Tuna Cans: Which Is Better?
When it comes to deciding between tuna pouches and tuna cans, there are a few factors to consider. Tuna pouches are better than cans because they are more flexible and take up less space. This makes them easier to store in cabinets or pack in lunch boxes. Additionally, the vacuum-sealed pouches have a fresher flavor and texture compared to canned fish.
However, canned tuna has its own advantages. For example, cans offer more protection for the product inside and have a longer shelf life than pouches. Canned tuna can also be recycled, while pouches are not recyclable.
It tasted and felt different from the canned version. The StarKist Premium Chunk White Albacore Tuna in Water pouch was firmer and had less water in it. The pouch also contained less liquid to drain, which is important for making tuna salad. However, the canned version was less expensive than the pouch.
Another factor to consider when choosing between tuna pouches and cans is the mercury content. Tuna, especially white albacore, is relatively high in mercury. Chunk light tuna, which is lower in mercury, can be safely enjoyed up to twice a week. Also, salmon is a good alternative to tuna because it has more omega-3s and less mercury.
Nutritional Benefits Of Tuna
There are many health benefits to eating tuna, and it is also easy to find and use in many different ways. One of the most notable benefits of tuna is its high vitamin D content. Vitamin D is important for bone health, immune system function, and kids’ healthy growth. Three ounces of canned tuna can give you up to 250% of the daily recommended amount. Tuna is also a great choice for people who want to keep or gain muscle mass because it is a great source of protein.
Tuna also contains healthy omega-3 fatty acids, which have been linked to numerous health benefits. These fatty acids may help lower cholesterol levels, reduce inflammation in the body, and improve brain function. Tuna also has a lot of vitamin B12, which is important for making DNA and red blood cells.
Tuna is also low in calories, which makes it a great choice for people who want to stay at a healthy weight. Because it is high in protein and omega-3 fatty acids, tuna can also help cut down on cravings and hunger pangs.
It is important to remember that pregnant women and young children should talk to a doctor before eating tuna because it may contain more mercury. But because the fish used to make canned tuna are smaller, it usually has less mercury than fresh tuna. The FDA says that you should only eat one serving of white tuna per week and two or three servings of light tuna per week.
Tuna 101: Everything You Need to Know About Shopping for Canned Tuna
FAQ
Is tuna in a pouch healthier than in a can?
How much tuna is in a pouch?
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Servings Per Container: 1
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Serving Size: 1 pouch (2.6 oz./74g)
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Amount Per Serving
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DV%*
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Calories
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70
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Total Fat
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0.5g
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1%
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How many tuna pouches can I eat in a week?
How much tuna is in one can?
What is the difference between a tuna can and a pouch?
One of the most apparent differences is how the can and pouch structures affect the pieces of tuna. Tuna in a can is likely in bigger pieces (unless you opt for chunky tuna pouches) because the can protects the meat. Pouches do not provide the same support, so the tuna pieces inside will likely be smaller.
Is canned tuna more expensive than pouch tuna?
Pouch tuna is more expensive than its canned counterpart. Pouches cost a little less than double the price of cans when you compare the per-ounce price, Boston.com advises. The price difference is mitigated by the fact that canned tuna contains more water and less actual meet than a pouch with the same weight. Slashfood; Tuna in Pouches Vs.
Can you eat tuna in a pouch?
Right next to all the cans in the supermarket, you will see pouches of tuna. Pouch pack tuna is often more expensive than canned, but it offers convenience and less mess. Bring a pouch along with you to the office or on a picnic; rip open the top, and you are ready to eat. No draining is necessary.
Is there a difference between a can and a pouch?
The answer is yes, and likely more than you realize. One of the most apparent differences is how the can and pouch structures affect the pieces of tuna. Tuna in a can is likely in bigger pieces (unless you opt for chunky tuna pouches) because the can protects the meat.