You're standing in the grocery aisle, staring down rows of canned tuna, wondering if this pantry staple can actually deliver the omega-3s your body needs. Short answer? Yes. But not all canned tuna is created equal — and knowing the difference is everything.

The way your tuna is caught, processed, and packed directly shapes its nutritional profile. Here's what you need to know.

Your body can't make omega-3 fatty acids on its own — which means what you eat matters. These essential fats are the building blocks for some of your body's most critical functions:

• Brain health: DHA (docosahexaenoic acid) supports cognitive function and neural communication
• Heart health: EPA (eicosapentaenoic acid) helps reduce inflammation and supports cardiovascular function
• Eye health: omega-3s protect retinal function and visual processing
• Joint health: anti-inflammatory properties support mobility
• Immune function: omega-3s help balance immune responses

The American Heart Association recognizes omega-3s as key players in heart health, brain function, and more. Regular consumption supports long-term wellness — no supplements required when you're eating the real thing.

Species matters. Albacore (white tuna) packs significantly more omega-3s than skipjack (light tuna), thanks to its larger size and cold-water habitat. If you're optimizing your intake, albacore is the move.

Skipjack still delivers meaningful omega-3s at a lower price point and with less fat — a solid choice if you're watching total calorie intake. You'll also see it labeled "chunk light tuna," which simply refers to how it's cut.

How tuna is packed affects what ends up in your body. Olive oil-packed tuna helps preserve natural omega-3s and may improve absorption. Water-packed tuna is leaner, with fewer calories, but can lose some fatty acids during processing.

What really sets Wild Planet tuna apart is our once-cooked process. Most conventional canned tuna is cooked twice — once before canning, once during sterilization — which causes omega-3s to leach out. We cook ours just once, right in the can. The natural juices, oils, and omega-3s stay locked in. Nothing added. Nothing lost.

Wild-caught tuna builds higher omega-3 levels naturally — through a diverse marine diet of smaller fish, squid, and crustaceans. As the National Institutes of Health, Office of Dietary Supplements explains, EPA and DHA originate from microalgae at the base of the marine food chain and accumulate in fish tissue as they move up. Wild tuna — navigating vast distances through varying temperatures — develops rich stores of these healthy fats as their primary energy source.

Farmed tuna simply can't replicate that.

At Wild Planet, we use pole-and-line fishing — a traditional, selective method that targets one fish at a time. Less bycatch. Less stress on the fish. And less stress from catch to can means better preservation of natural nutrients, including omega-3s.

When you choose Wild Planet, you're not just feeding your body. You're supporting the ocean that makes it all possible.

Canned tuna is a nutritional win, but mercury is worth keeping in mind. The FDA recommends limiting albacore to one serving per week for adults, while skipjack (light) tuna can be enjoyed 2–3 times weekly due to its lower mercury content. Rotating between seafood types is a smart way to get diverse omega-3s without over-relying on any single source.

Fish provides omega-3s in their most bioavailable form — EPA and DHA — which your body can use directly. Plant-based sources like chia and flax seeds contain ALA (alpha-linolenic acid), which must first be converted. That conversion is inefficient. Seafood wins. (NIH, Office of Dietary Supplements)

For variety, consider rounding out your diet with:

• Wild Planet sardines — another omega-3 powerhouse
• Fresh oily fish for restaurant-quality meals
• Algae oil for a plant-based EPA/DHA option
• Nuts and seeds as complementary fat sources
  

The Dietary Guidelines for Americans recommend eating fish at least twice a week, with at least one serving of fatty fish. A 4-ounce serving of albacore covers a significant chunk of your weekly omega-3 needs.

Because Wild Planet tuna is once-cooked in its own natural juices, it's ready straight from the can — no draining required. Toss with whole grain pasta and cherry tomatoes for a Mediterranean-style weeknight dinner. Mix skipjack with dressing, herbs, and vegetables for a protein-packed tuna salad that works for lunch, dinner, or a quick snack.

When cooking, keep the heat gentle — high temperatures can break down delicate omega-3 fatty acids. Minimal processing, maximal nutrition.

Every choice we make — pole-and-line fishing, once-cooked processing, no added water or fillers — is designed to deliver the purest, most nutrient-dense tuna possible. Our small-batch processing begins within hours of catch. The omega-3s you're reading about on this page are the omega-3s in your can.

Canned tuna is one of the most convenient, affordable ways to get omega-3s into your diet. But the species, packing method, fishing practice, and processing approach all determine what you actually get.

Choose wild-caught. Choose once-cooked. Choose Wild Planet.

Go Wild.