Canned Tuna, the staple of many a quick lunch.  Did you know though that some varieties only contain about 40% fish, leaving you with a rumbling stomach an hour later? Here are some good options:

Sirena La Vita Lite

This taste wise is my favourite.  Contains 17g of protein with 2.3g of fat (95mg of Omega 3).  It is Pole & Line caught which is Greenpeace's preferred method.  It does have 480mg salt per 100g which puts in the moderately salty category.

I also like Sirena's "tuna & beans" which contains 28g of protein and 7g of fibre and 333mg of Omega 3.  Again a bit high on salt.

John West Tuna & beans is very similar nutritionally to Sirena's tuna & beans.

What to avoid - stay away from tuna in spring water.  While it is low in fat you miss out on the essential fatty acids.  Also avoid the flavoured tuna like John West Tuna Tempters which only has 42% fish.

We do need to be mindful of mercury levels when eating fish.  It is generally safe for all population groups, including pregnant women, to consume 2-3 serves of any type of tuna or salmon a week, canned or fresh.  Canned tuna usually has lower mercury levels than other tuna because tuna used for canning are smaller species that are caught when less than one year old.

If you like the flavour, tinned sardines trump tinned tuna in terms of nutrition.  The fish bones are a great source of calcium and the essential omega3 fats are about 3 times as high as tinned tuna.  King Oscar, Fish 4 Ever and Brunswick are all good.  Because they are a small fish sardines also have low levels of mercury.