It’s official: We must eat more fish. Newly released dietary guidelines advise all Americans to add more seafood to their diet, to the tune of at least two meals a week. Of course, that fish can be served any which way — in a bowl, a roll or a steak. But the easiest way is to simply open a can. Canned tuna is the ultimate convenience food. It’s inexpensive, low in fat, packed with protein and portable. With just a little effort, it can be turned into a salad, a sandwich, a main dish or a dip. In a pinch, you can eat it straight from the can. That said, it’s important to know that most tuna is so high in mercury that adults should eat no more than one can per week. The other issue is sustainability. For years, overfishing of tuna wreaked havoc on the ocean, decimating the population of tuna and killing dolphins, turtles, sharks and other sea creatures in the process. Thanks to consumer backlash, most tuna options on store shelves are now sustainable — nearly every brand features one or more varieties clearly labeled as line- or pole-caught.

In addition to going guilt-free, tuna has also gone upscale with Spanish oil, Italian oil and tuna oil, spring water, seawater or no water at all. Some have added salt, some none at all. A few brands even add herbs and spices. With so many options, picking tuna can be tricky. The worst reek pungently and taste like the can they are packed in. But the best are packed with big chunks of mild-flavored, tender, juicy fish that’s delicious enough to eat straight from the can. The 20 products included in this tasting were all solid white albacore packed in water, with one exception. The nutritional information refers to a 2-ounce serving. Tonnino Tuna Fillets in Spring Water Chunky fillets packed in glass not only look appetizing, they have the clean, slightly sweet flavor of fresh fish. They also do versions flavored with jalapeño or oregano that are especially fun and suitable for serving with a toothpick. A serving has 50 calories, 1 g fat, 200 mg sodium. $6.79 for 6.7 ounces at Safeway.

Henry & Lisa’s Solid White Albacore This giant slice of tuna in a can is impressive. It has fresh, authentic flavor and a nice sprinkling of salt. The Seattle-based company uses smaller, lower-mercury, sashimi-grade tuna. 125 calories, 5 g fat, 250 mg sodium. $5.99 for 5 ounces at Whole Foods. Wild Planet Wild Albacore Tuna Fillets This meaty tuna flakes nicely. But why this brand’s tuna in a glass jar is so much sweeter and fresher than its tuna in a can is a mystery. sushi online quilpue90 calories, 3.5 g fat, 200 mg sodium. where to buy sushi grade fish in colorado springs$4.99 for 4.5 ounces on Amazon. sushi grade fish perth Safe Catch Wild Albacore Tunajiro dreams of sushi 5d

Those who like super white, ultra-dense tuna will love this. It is especially impressive that every fish is tested for mercury before it is processed. 70 calories, 1.5 g fat, 200 mg sodium. $4.50 for 5 ounces at Sprouts Market. Subtle is the best descriptor for this tuna in a can. The flavor is fresh, if a bit nondescript. $3 for 5 ounces at Walmart. Crown Prince Solid White Albacore This hearty flavored tuna is a bit darker than most. yo sushi delivery dubai marina mallIt has a pleasant sweetness, but the fishy aftertaste is less welcome. sushi apetit online60 calories, no fat, 105 mg sodium. kizi online games sushi cat$3.99 for 5 ounces at Whole Foods. Light flavor and a tender, flaky texture make this a fine pick for those who like their tuna packed in oil.

The company does not pack albacore in water. A serving has 90 calories, 4 g fat, 140 mg sodium. $2.69 for 5 ounces at Raley’s. Kirkland Signature Solid White Albacore Despite being a bit dry, this mild, notably fresh tuna is a great go-to brand for those looking for clean flavor and good value. 70 calories, 1 g fat, 180 mg sodium. $12.79 for 10 7-ounce cans at Costco. 365 Whole Foods Chunk White Albacore The tender flakes inside this can lack flavor, but the low sodium content is a plus. 70 calories, 1 g fat, 105 mg sodium. $1.99 for 5 ounces at Whole Foods. Open Nature Chunk White Albacore Tender chunks of sweet fish make for a pleasant, juicy bite. 60 calories, no fat, 180 mg sodium. $1.99 for 5 ounces at Safeway. Trader Joe’s Albacore Tuna Despite great texture and pleasant aroma, this tuna has a slightly metallic taste. 60 calories, 1 g fat, 180 mg sodium. $1.69 for 5 ounces. American Tuna Wild Albacore Even though this extra-large can is jammed with tuna and canned in tuna juices, it has the aroma and flavor of inexpensive chunk light.

100 calories, 5 g fat, 200 mg sodium. $5.99 for 6 ounces at Whole Foods. StarKist Selects Solid White Albacore The strange, sanitized flavor of this tuna makes for a lackluster bite. 60 calories, 0.5 g fat, 210 mg sodium. $1.82 for 4.5 ounces at Walmart. Ultra-fishy flavor and tuna shavings floating in excess water make this Wild Planet product less than pleasant. A serving has 60 calories, 1 g fat, 130 mg sodium. $3.29 for 4 ounces at Safeway. Chicken of the Sea Solid White Albacore The washed-out flavor profile of this tuna is neither offensive nor memorable. 60 calories, 1 g fat, 140 mg sodium. $1.99 for 5 ounces at Safeway or $11.99 for an 8-pack of 7-ounce cans at Costco. Great Value Solid White Albacore If cost is an issue, this bargain-priced option is acceptable. Small bits of tuna float in excessive water, but the flavor is clean. 50 calories, 0.5 g fat, 190 mg sodium. $1.37 for 5 ounces at Walmart. Raley’s Purely Made Solid White Albacore