Pouch vs Can – How Tuna Pouch Sizes Compare to the Trusty Tuna Can

Tuna is one of the most versatile, affordable and nutritious canned foods around. Generations have grown up making tuna sandwiches, tuna melts, tuna salads and more using the familiar 5-ounce can But over the past decade, tuna pouches have surged in popularity as well

This has led many home cooks to wonder – when it comes to tuna, how much is in a pouch compared to a can? Let’s take a detailed look at tuna can and pouch sizes to understand the key differences.

A Quick History of Canned Tuna

Canning tuna revolutionized the commercial tuna industry, allowing tasty tuna to be preserved and shipped worldwide By the early 1900s, major tuna canneries were operating in coastal cities like Monterey, California

Over the next 50 years, tuna consumption grew rapidly, fueled by:

• Increasing post-WW2 demand for inexpensive, protein-rich foods
• Improved canning and fishing technologies
• The rise of tuna-based dishes like tuna casserole and tuna melts
• Marketing campaigns touting tuna’s health benefits

This entrenched tuna cans as an essential pantry staple – a status they still enjoy today.

The Rise of Tuna Pouches

Though canned tuna maintained dominance for decades, some downsides spurred the development of tuna pouches:

• Messy draining/flaking required to remove canned tuna’s water or oil
• BPA linings in some cans raised health concerns
• Less tender, drier texture than fresh tuna
• Can lids can be sharp and cut fingers

To address these issues, tuna pouches were introduced in the 1990s providing key benefits:

• Pre-drained and flaked tuna without messy draining
• BPA-free packaging
• Softer texture closer to fresh tuna
• Easy-open, rounded corners for safe handling

Today, tuna pouches have carved out a sizable market share, though canned tuna still leads overall.

Tuna Can Sizes and Servings

The most common canned tuna sizes are:

• 5 oz can – Contains about 3 oz tuna when drained. About 1 serving.
• 6 oz can – Similar to 5 oz can. Better for sandwiches.
• 12 oz can – Contains about 9 oz tuna when drained. Around 3 servings.

Some other less common can sizes are:

• 2 oz cans – Great for snacks or tuna salad garnish. About 1/2 serving.
• 64 oz family-size cans – Equal to 4-5 regular cans. For large gatherings.

In the United States, tuna cans contain about 60-70% tuna by weight when drained. The rest is water or oil. A 5 oz can has around 3 oz of actual tuna.

Tuna Pouch Sizes and Servings

The most popular tuna pouch sizes are:

• 2.5-2.8 oz pouches – Contains about 2.5 oz tuna. Around 1 serving.
• 5-6 oz pouches – Contains about 5 oz tuna. Around 2 servings.
• 11 oz pouches – Contains about 10 oz tuna. Around 4 servings.

Some other pouch sizes found are:

• 1 oz mini-pouches – For tuna snacks and sandwiches. 1/4 to 1/2 serving.
• 16 oz club packs – Equal to 1.5 – 2 regular pouches.

Tuna pouches contain 90-100% tuna, since draining isn’t required. A 2.6 oz pouch has about 2.5 oz of tuna.

Pouch vs Can – Serving Size Equivalents

So when substituting, about 2 tuna pouches equal 1 tuna can in terms of servings and tuna content.

Some exact serving size equivalents are:

• 5 oz tuna can = 2-2.5 oz tuna pouch
• 6 oz tuna can = 2.5-2.8 oz tuna pouch
• 12 oz tuna can = 5-6 oz tuna pouch

However, recipes aren’t an exact science. The flavor and nutrition will be very similar using close substitutions like these.

Pouch vs Can – Nutrition Comparison

Since tuna cans and pouches contain about the same real tuna content by weight, their basic nutrition profiles are comparable:

• Protein – 20-25g per 5 oz serving for both
• Total fat – Usually under 1g for water-packed
• Omega-3s – Around 200-400mg per serving
• Sodium – Varies from 300-500mg
• Calories – 100-150 per 5 oz serving

Of course, tuna canned in oil has more fat and calories than water-packed tuna. But nutrition is otherwise analogous between the two packaging formats when you compare equal tuna content weights.

Pouch vs Can – Price Comparison

Tuna can prices are generally lower than pouches:

• 5 oz tuna cans – Usually $0.50 to $1
• 6 oz tuna cans – Around $0.70 to $1.50
• 2.5-2.8 oz tuna pouches – Average $1 to $2
• 5-6 oz tuna pouches – Usually $1.50 to $3

However, tuna pouches require no added ingredients like mayo, are ready-to-eat, and have less waste. So the convenience factors help offset the modestly higher cost.

Cans or Pouches – Which Should You Choose?

With similar nutrition, cans and pouches both offer an easy way to enjoy tuna’s benefits. Which is right for you?

Benefits of Canned Tuna

• Wider range of sizes and brands
• Lower cost per ounce
• Recognized as traditional by many

Benefits of Tuna Pouches

• Pre-flaked, no draining/tools needed
• Less mercury risk if avoiding albacore
• BPA-free packaging
• Added flavors and meal kits available
• Easy to pack in lunches or bags

In the end, it comes down to your needs and preferences. Both cans and pouches provide cost-effective, protein-packed tuna – just in different packaging formats. Rotate between them for maximum convenience and variety!

Creative Uses for Tuna Pouches and Cans

However you prefer your tuna packaged, here are some creative ways to enjoy it:

• Tuna melts – Combine with cheese on bread and broil
• Tuna patties – Mix with eggs, breadcrumbs and spices and pan-fry
• Tuna salad stuffed peppers – Fill halved peppers for a light meal
• Tuna breakfast toast – Top avocado toast with tuna and a fried egg
• Tuna salad stuffed tomatoes – Scoop into tomato halves for a keto-friendly dish
• Tuna salad wraps – Wrap tuna salad in tortillas or lettuce leaves
• Tuna salad stuffed eggs – Fill hard-boiled egg halves with spicy tuna salad
• Tuna poke bowl – Create a Hawaiian poke bowl with tuna, rice, seaweed, and veggies

With so many easy options, tuna cans and pouches can be used to create quick, nutritious meals and snacks anytime! Explore delicious recipes from classic to cutting-edge.

So look in your pantry or swing by the grocery store to stock up on your preferred type of tuna. Both canned and pouched tuna provide an affordable source of protein you can feel good about eating.