I love tuna but have only eaten it from a can. Many times I've read or heard that the type of tuna doesn't matter, its all the same. Apparently not.
This information is from Very Well Fit.
Benefits of Canned Tuna
The nutritional value of canned tuna speaks for itself.
When packed in water, a 6.5-ounce can of tuna contains:
Two grams of fat
No saturated fat
32 grams of protein
412 grams of salt (18 percent of the recommended daily value)
15 percent of the recommended daily value of iron
For those on a low-salt diet, there are even versions that offer 25 percent less sodium.
Health Benefits of Tuna
The omega-3 fatty acids found in tuna are known to promote good heart health. According to the American Heart Association (AHA), these essential fats can help decrease triglycerides in the blood, lower the risk of arrhythmia (irregular heartbeats), and slow the buildup of plaque in the arteries. Because of this, the AHA recommends that you consume at least two servings of fish per week.
With the being said, the amount of omega-3 fatty acids in a three-ounce serving can vary significantly based on the type of fish consumed. Among the tuna varieties, both fresh and canned:
Fresh bluefin tuna offers 1,000 to 1,500 milligrams.
Canned white albacore tuna offers 500 to 1,000 milligrams.
Canned light tuna offers 200 to 500 milligrams.
Fresh skipjack tuna offers 200 to 500 milligrams.
Fresh yellowfin tuna offers 200 milligrams or less.