Canned tuna is a convenient, budget-friendly source of protein. For those tracking calories and fat, whether the liquid is drained is a key consideration. The calorie reduction depends on whether the tuna is packed in oil or water.
Tuna Packed in Oil: High in Calories
Tuna packed in oil greatly increases the calorie and fat content. The oil adds concentrated calories, and the tuna absorbs some fat. Draining removes much of this added fat and calories.
A 5-ounce can of chunk light tuna in oil might have about 280 calories before draining. Draining can reduce the calorie count to a lower level, similar to water-packed tuna. However, some beneficial omega-3 fatty acids can be lost with the oil.
How to Drain Oil-Packed Tuna Effectively
- Lid Press: Open the can most of the way, leaving a small part attached. Press the lid against the tuna to squeeze out the oil.
- Fine-Mesh Strainer: Empty the tuna into a fine-mesh strainer over a bowl. Use a spoon to press the tuna and extract the oil. This is ideal for rinsing.
Tuna Packed in Water: A Lower-Calorie Option
Tuna in water is the lowest calorie option. Draining water has no impact on calories. The benefit is to remove excess moisture and prevent soggy dishes.
Reduce Sodium by Rinsing
Water-packed tuna often contains a high amount of sodium. Rinsing the tuna can reduce sodium content by up to 80%.
To rinse canned tuna:
- Drain the can.
- Transfer the tuna to a fine-mesh strainer.
- Rinse with cold water for about three minutes, stirring gently.
- Press out any extra water.
Comparison: Drained Tuna in Oil vs. Drained Tuna in Water
Here's a comparison of typical values for a 3-ounce (85g) serving of drained, canned light tuna:
| Nutrient | Drained Tuna in Oil | Drained Tuna in Water |
|---|---|---|
| Calories | ~168 kcal | ~73 kcal |
| Total Fat | ~7 g | <1 g |
| Protein | ~20 g | ~16 g |
| Sodium | Higher (Reduced by draining) | Lower (Can be reduced further by rinsing) |
This table shows the calorie and fat differences after draining. Protein content is similar, but the fat difference is significant.
Which Tuna Should You Choose?
Choose between oil-packed and water-packed tuna based on your dietary priorities. For weight management, water-packed tuna is best. For flavor, oil-packed is an option, but drain it well. Consider the sustainability of the sourcing; look for brands certified by the Marine Stewardship Council (MSC). For more on the benefits of omega-3s, visit the American Heart Association.
Conclusion
Draining canned tuna reduces calories, with the impact depending on the packing liquid. Oil-packed tuna sees the biggest calorie and fat reduction, while water-packed tuna has minimal calorie change, but is great for lowering sodium. Water-packed is best for low calories, but draining either type can help with dietary goals.
