Does Rinsing Canned Meat Reduce Sodium? The Definitive Guide

January 5, 2026 •

3 min read

Studies have shown that rinsing canned foods can reduce their sodium content by a substantial percentage. This simple practice is highly effective for reducing the amount of salt in your diet. So, does rinsing canned meat reduce sodium? Yes, and this guide provides an in-depth look at how it works and how to do it effectively.

Quick Summary

This article explains how draining and rinsing canned meat can effectively reduce its sodium levels. It details the process, potential sodium reduction percentages, and compares rinsing to other low-sodium strategies for healthier meals.

Key Points

Rinsing Works: Draining and rinsing canned meat removes a significant portion of its sodium, which is concentrated in the packing brine.
Percentage Varies: The amount of sodium removed varies, with studies showing up to 80% reduction for canned tuna and varying results for other meats.
Simple Technique: The process involves draining the can, rinsing under cold water for at least 30 seconds, and shaking or patting dry.
Healthier Option: Reducing sodium intake is critical for managing blood pressure and lowering the risk of heart disease.
Taste Adjustment: After rinsing, you may need to re-season the meat with salt-free alternatives like herbs, spices, or lemon juice.
Part of a Broader Strategy: Rinsing is an effective tool but should be combined with other healthy cooking practices for optimal results.

Understanding Sodium in Canned Foods

Canning is a preservation method that often uses a high-sodium brine to prevent spoilage and enhance flavor. This brine contains a significant portion of the total sodium listed on the nutrition label. When you open a can of meat, such as chicken, tuna, or corned beef, the meat itself has absorbed some sodium, but a large amount remains in the packing liquid. By draining and rinsing this liquid, you can wash away a considerable amount of the excess salt, making the product much healthier without sacrificing its convenience.

How Much Sodium Can Rinsing Remove?

The exact percentage of sodium removed varies depending on the type of meat and the thoroughness of the rinse. Research on canned tuna suggests that draining and rinsing can remove up to 80% of its sodium content. For other canned products like vegetables, studies by the USDA have shown a reduction of 9-23% through draining and rinsing. While results differ by product, the overall effect is a significant reduction in your salt intake.

A Step-by-Step Guide to Rinsing Canned Meat

To get the maximum sodium reduction and ensure a cleaner, fresher taste, follow these simple steps:

Drain the Liquid: Open the can and pour the contents into a colander or fine-mesh strainer. Allow all the packing liquid to drain away completely.
Rinse Thoroughly: Place the strainer under cold, running water. Use your fingers or a spoon to gently separate the meat and ensure the water reaches all pieces. Rinse for at least 30 seconds to one minute for the best results.
Shake and Pat Dry: Shake the strainer to remove excess water. For items like canned chicken or tuna, you can lightly pat the meat with a clean paper towel to remove extra moisture, which is especially helpful if you're adding it to a dish where excess liquid would be unwelcome.
Cook or Use: Your canned meat is now ready to be used in your recipe, with a significantly lower sodium level.

Comparison of Sodium Reduction Methods


Method	Effectiveness	Effort	Impact on Flavor
Rinsing Canned Meat	Significant reduction (up to 80% for some types)	Minimal	Removes excess saltiness, leaving a cleaner flavor
Buying Low-Sodium	High (choose "no salt added" for maximum effect)	Very low (requires pre-planning)	Formulated to be less salty from the start; flavor profile may differ
Using Fresh Meat	Maximum reduction (only natural sodium present)	High (requires more prep time and cooking)	Full, natural flavor of the meat
Seasoning with Spices	Indirect (avoids adding more salt)	Medium	Adds new flavor dimensions without increasing sodium

The Health Benefits of Reducing Sodium

Consuming too much sodium is linked to a number of serious health issues, including high blood pressure, which significantly increases the risk of cardiovascular disease, kidney disease, and stroke. By taking simple steps like rinsing canned meat, you are making a positive change that can lead to better long-term health outcomes.

Tips for Using Rinsed Canned Meat

After rinsing, the canned meat will taste less salty, which may require you to re-season it. Instead of reaching for the salt shaker, try these tips to add flavor:

Herbs and Spices: Add a blend of garlic powder, onion powder, black pepper, and other salt-free seasonings.
Acids: A squeeze of lemon or lime juice can brighten flavors and add a fresh zest.
Fats: Sautéing rinsed canned chicken in a small amount of olive oil or butter can add richness.
Sauces: Opt for reduced-sodium sauces or make your own from scratch to control the salt content. For buffalo chicken dip, use your favorite hot sauce but remember to account for its sodium content.

For more information on the risks associated with high sodium intake, you can visit the World Health Organization's page on sodium reduction.

Conclusion

Does rinsing canned meat reduce sodium? The answer is a clear and resounding yes. It is a straightforward and effective technique that can make a substantial difference in the nutritional profile of your meals. While it's not a complete fix for a high-sodium diet, it's a valuable tool in your arsenal for healthier cooking. Combined with other strategies like choosing low-sodium products and using alternative seasonings, rinsing your canned meat can contribute to better blood pressure and overall well-being.

World Health Organization. (2025). Sodium reduction. WHO.

Frequently Asked Questions

Yes, you can. Canned meats are often packed in a high-sodium brine, and rinsing removes a substantial amount of this surface salt, significantly reducing the overall sodium content.

The amount varies, but studies on canned tuna suggest that draining and rinsing can remove as much as 80% of the sodium. The percentage depends on the specific product and how thoroughly it is rinsed.

Yes, rinsing canned meat under cold, running water is a safe practice. It helps improve taste and reduces sodium without introducing any health risks.

Rinsing can affect the texture slightly by removing excess moisture, but it does not fundamentally alter the meat. For some recipes, you may want to pat the meat dry with a paper towel afterward.

Yes, it will remove the salty, processed flavor associated with the brine. This allows you to re-season the meat yourself with fresh herbs and spices, giving you more control over the final taste.

Reducing sodium intake is crucial for maintaining healthy blood pressure, which in turn lowers the risk of serious conditions such as heart disease, stroke, and kidney disease.

Fresh or frozen meats are excellent low-sodium alternatives to canned options. When using fresh meat, you have complete control over the seasoning and can avoid excess salt entirely.