In these scorching days, I almost don’t feel like turning on the stove or even following a recipe that goes more than two steps. In my desire to keep my meals fresh and simple, I continually turn to tuna salad. Furikake and Kewpie tuna salad, avocado tuna salad, white bean and onion tuna salad… there are so many simple and delicious ways to prepare canned fish.
Even though tuna salad has become my summer staple, I'm not sure which can to buy. I interviewed Laura M. Ali, MS, RDN, a nutrition consultant for StarKist Co. (one of my favorite canned tuna brands), to learn the difference between oil-packed and water-packed tuna.
It turns out I needed even more information! Recently, at the store, I was torn between albacore and yellowfin tuna and wondered what the real difference was between the two. So I went back to Ali to ask him a few questions about the characteristics of the two tuna species.
What are the differences between canned yellowfin tuna and canned albacore tuna?
The two types of tuna differ not only in color, texture, and flavor, but also in nutritional content. “Yellowfin tuna is known for its light beige to pink color and has a more pronounced tuna flavor,” Ali says. Nutritionally, yellowfin tuna is a good source of lean protein, vitamin D, B vitamins, selenium, and omega-3 fatty acids.”
With a more pronounced flavor, yellowfin tuna “is a favorite for those who like a stronger, fishier taste.” As for albacore tuna, in addition to its firm texture and light pink color, “it offers similar nutritional benefits to yellowfin tuna, but its fat and omega-3 content is slightly higher.” Because albacore is milder, it is ideal for anyone looking for a more neutral, subtle flavor.
Ali explains: “Albacore tuna is more tender and milder, similar to a chicken thigh, and white tuna has a firmer texture, similar to a chicken breast, providing a solid, thick consistency.”
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Can yellowfin and albacore tuna be used interchangeably?
Due to their different texture and flavor characteristics, yellowfin tuna and albacore tuna are best suited for different culinary applications.
Ali suggests opting for albacore tuna “in recipes where you want a more pronounced tuna flavor. It pairs well in salads, sandwiches, crostini, or on a charcuterie board, where its distinctive flavor can stand out from other ingredients. Its tenderness also makes it a good choice for dishes that require mixing, such as tuna cakes, because it can mix easily with other components without becoming too firm.”
Conversely, she finds that albacore tuna is better suited to more subtle, delicate recipes, making it a versatile choice that works best in “sandwiches, pasta dishes, grain bowls and salads, where the firmer texture and mild flavor can complement other ingredients without overpowering them.”
