Can You Eat the Oil in Canned Tuna?

November 24, 2025 •

4 min read

Recent studies have confirmed that the oil from canned tuna is not only safe for consumption but also contains increased levels of beneficial compounds like polyunsaturated fats and vitamin D. So, yes, you can eat the oil in canned tuna, and there are several compelling reasons to reconsider draining it.

Quick Summary

The oil in canned tuna is safe and offers nutritional benefits, including omega-3 fatty acids. It can be creatively used in cooking to add rich flavor and healthy fats to a variety of dishes.

Key Points

Safety: The oil in canned tuna is safe to eat, validated by food industry research.
Nutritional Value: It's a source of healthy fats, including omega-3s, and vitamins D and E.
Enhanced Flavor: The oil absorbs the natural tuna flavor, providing a rich, savory base for cooking.
Recipe Versatility: Use the oil in salad dressings, pastas, marinades, or for sautéing to add depth of flavor.
Tuna Choice: Higher-quality tuna is often packed in olive oil, offering better flavor and nutrition.
Mercury Concern: Mercury risk is related to the fish itself (especially larger varieties like albacore), not the oil, and generally safe in moderate amounts.

For many, the first instinct after opening a can of oil-packed tuna is to drain the liquid. This common practice, however, means discarding a flavorful and nutrient-rich ingredient. The oil, especially in high-quality varieties, is not just a packing medium; it's a valuable part of the product. Learning how to properly use canned tuna oil can reduce food waste while enhancing the taste and nutritional profile of your meals.

The Safety and Composition of Canned Tuna Oil

Contrary to popular misconceptions, the oil in canned tuna is perfectly safe to consume. The type of oil used can vary significantly by brand and product quality. Common varieties include vegetable oil, soybean oil, and high-end brands often use extra virgin olive oil. The canning process itself ensures the product is free of harmful bacteria. Research by the Experimental Station for the Food Preserves Industry (SSICA) of Parma confirmed that the canning process does not cause negative alterations in the oil. In fact, it often enriches the oil with compounds that migrate from the fish itself.

What About Potential Contaminants?

Concerns about heavy metals like mercury are typically associated with the tuna fish itself, not the packing oil. The amount of mercury in canned tuna depends primarily on the fish's species and size, with larger fish like albacore having higher concentrations than smaller skipjack or light tuna. Reputable brands often monitor mercury levels. A separate contaminant, glycidol, was found in some samples, though tuna packed in sunflower oil generally had lower levels than those in olive oil in one study. However, the levels were still well below official safety thresholds. For most consumers, especially when eating recommended amounts, these concerns are minor.

Nutritional Benefits of Consuming the Oil

Beyond adding flavor, the oil in canned tuna offers several nutritional benefits, particularly when packed in olive oil. When the fish is canned, essential fatty acids and fat-soluble vitamins naturally leach from the tuna into the oil.

Omega-3 Fatty Acids: The oil becomes a carrier for heart-healthy omega-3s, specifically EPA and DHA, which are crucial for brain function and reducing inflammation. While water-packed tuna also contains omega-3s, some studies suggest that oil-packed varieties may lose less of the fatty acids during processing.
Vitamin D: Some tuna oils contain vitamin D, a key nutrient for bone health and immune system support.
Healthy Fats: The oil provides a source of healthy monounsaturated and polyunsaturated fats, which are important for overall health.

Creative Uses for Canned Tuna Oil

Instead of discarding the oil, incorporate it into your cooking for a boost of flavor and nutrition.

For Salad Dressings and Vinaigrettes

Whisk the tuna oil with lemon juice, mustard, and a splash of vinegar for a flavorful dressing.
Use it as the oil base for a pasta salad or potato salad.

In Pasta and Sauces

Sauté garlic and onions in the oil before adding the tuna and other ingredients for a rich sauce base.
Toss it with cooked spaghetti and red pepper flakes for a simple yet satisfying pasta dish.

For Drizzling and Marinades

Drizzle it over roasted vegetables to add a savory, umami flavor.
Incorporate it into a marinade for chicken, fish, or even tofu.

Canned Tuna in Oil vs. Water

Choosing between tuna packed in oil and water depends on your dietary goals and flavor preferences. This comparison table can help you decide.


Feature	Oil-Packed Tuna	Water-Packed Tuna
Taste	Richer, more flavorful, and succulent.	Milder, cleaner, and less pronounced.
Texture	Softer and more tender flakes.	Firmer, with a crisper bite.
Calories	Higher due to the added oil.	Lower, appealing to those watching calorie intake.
Fat Content	Higher, but includes healthy unsaturated fats.	Lower, typically less than 2g per serving.
Omega-3s	May retain more omega-3s during canning.	Contains omega-3s, but some may be lost to the water.
Best for	Sauces, pasta, and richer dishes.	Salads, sandwiches, or when controlling calories is a priority.

Conclusion: Don't Drain Away the Goodness

Ultimately, eating the oil in canned tuna is safe, nutritious, and a great way to add flavor to your food. Whether it's a simple tuna salad or a more complex pasta dish, using the oil transforms a basic pantry staple into a more gourmet experience. By choosing high-quality tuna packed in olive oil and incorporating the oil into your recipes, you embrace a sustainable approach to cooking while maximizing both flavor and nutritional value. The practice of draining and discarding this flavorful liquid is an error many make; next time, save it and put it to good use. You can find excellent recipes and further information on sites like Cooks Illustrated.

Link: Cooks Illustrated for more ideas on using oil-packed tuna.

Frequently Asked Questions

Yes, tuna oil can be healthy, especially if the tuna was packed in high-quality oil like olive oil. It contains heart-healthy omega-3 fatty acids (EPA and DHA), and can also contain fat-soluble vitamins like D and E.

No, the oil itself is not the source of mercury. Heavy metals like mercury accumulate in the fish's flesh. However, any oil-packed tuna will be associated with the mercury content of the fish it came from, so choosing smaller species like skipjack or light tuna is recommended for lower mercury exposure.

Yes, you can absolutely use the oil for cooking. It can be used to sauté vegetables, as a base for pasta sauces, or in salad dressings to add a rich, savory flavor.

The choice depends on your preference. Tuna in oil has a richer flavor and softer texture but is higher in calories and fat. Tuna in water is lower in calories and fat but has a milder flavor and firmer texture.

Commonly, vegetable or soybean oil is used. Higher-quality or premium brands often use extra virgin olive oil, which contributes more flavor and health benefits.

If you don't want to cook with it, the leftover oil can be discarded. Some people also repurpose it for other uses, such as adding a small amount to pet food for a flavor boost, though this should be done sparingly.

Yes, consuming the oil will increase the overall calorie and fat content of your meal compared to draining it. For those managing calorie intake, water-packed tuna is the better option.