Is it Healthier to Eat Tuna in Water or Oil?

November 23, 2025 •

4 min read

According to USDA data, a 5-ounce can of tuna in water has approximately 120 calories, while the same size can packed in oil can contain over 280 calories. This significant difference in nutritional content is key to understanding which option is healthier to eat tuna in water or oil.

Quick Summary

A comparison of tuna packed in water versus oil reveals differences in calories, fat, and omega-3 retention. Water-packed tuna is leaner, while oil-packed offers more moisture and certain nutrients, but at a higher calorie count. The optimal choice depends on personal dietary goals and how it will be used in recipes.

Key Points

Water vs. Oil Calories: Tuna in water has significantly fewer calories and less fat than tuna packed in oil, making it ideal for weight management.
Omega-3 Retention: Draining oil-packed tuna removes a large portion of its omega-3s, so water-packed actually retains more of the fish's beneficial omega-3s in the flesh.
Flavor and Texture: Oil-packed tuna has a richer flavor and softer texture, while water-packed offers a milder taste and firmer texture.
Added Nutrients: Oil-packed tuna may offer more vitamin D and selenium, but only if the packing oil is not drained before consumption.
Mercury Levels: The packing liquid (water or oil) has no significant effect on the mercury levels; the type of tuna is the determining factor.
Sodium Control: Regardless of the liquid, canned tuna can be high in sodium, so checking labels for low-sodium options is recommended.

Tuna in Water vs. Oil: A Detailed Nutritional Breakdown

The debate over whether to choose tuna packed in water or oil is a common one for health-conscious consumers. While both are excellent sources of protein, the packing liquid can significantly alter the overall nutritional profile, taste, and texture. The best choice ultimately depends on your specific health goals, whether it's managing calorie intake, maximizing omega-3 fatty acids, or simply prioritizing flavor.

Calorie and Fat Content

One of the most noticeable differences between the two options is the calorie and fat content. Tuna is a naturally lean protein, but the added oil substantially increases the calorie count. For a standard 5-ounce can, water-packed tuna is significantly lower in calories and fat. This makes it a popular choice for those focused on weight loss or reducing their fat intake. Conversely, oil-packed tuna has more than double the fat and calories due to the added packing medium.

Omega-3 Fatty Acids

Omega-3s are a type of healthy fat crucial for brain, eye, and heart health. The way tuna is canned affects how these beneficial fats are retained. Research suggests that water-packed tuna retains more of the fish's natural omega-3s, particularly the DHA, because the omega-3s are oil-soluble and are poured out with the oil when drained. However, some studies note that if you consume the oil from oil-packed tuna, you can retain some omega-3s along with the higher fat content. The type of tuna also matters, as albacore typically has higher omega-3 levels than light tuna (skipjack).

Vitamins and Minerals

Both water- and oil-packed tuna provide an excellent source of essential nutrients like protein, selenium, and B vitamins, particularly B12. However, there are some differences. Oil-packed tuna can have higher levels of vitamin D and selenium, as these are fat-soluble and some are preserved in the oil. The mineral content, such as phosphorus and potassium, can also be higher in the oil-packed versions. For those who drain the liquid completely, these extra nutrients will be lost with the oil.

Sodium Levels

Canned tuna, regardless of whether it is packed in water or oil, can have high sodium levels. Many companies add salt for flavor, and the amount can vary widely between brands. If you are watching your sodium intake, it is crucial to read the label and look for low-sodium or no-salt-added options. Draining the packing liquid can help reduce the sodium, but the overall amount can still be significant.

Comparison Table: Tuna in Water vs. Oil


Feature	Water-Packed Tuna	Oil-Packed Tuna
Calories (5 oz can)	Approx. 120 kcal	Approx. 280 kcal
Total Fat	Significantly lower	Significantly higher
Omega-3s (Drained)	Higher retention	Lower retention
Vitamin D	Potentially lower	Potentially higher (if oil is consumed)
Texture	Firmer, drier	Softer, richer, moister
Flavor	Milder, cleaner taste	Richer, more pronounced flavor

Conclusion: Which Should You Choose?

Choosing between tuna in water or oil depends on your specific dietary needs and culinary preferences. If your primary goal is to minimize calorie and fat intake, and you prefer a cleaner, milder flavor, then water-packed tuna is the best option. It’s also better for maximizing the tuna's natural omega-3 content, provided you don't use the oil from the oil-packed version. This is ideal for light, refreshing salads or sandwiches where you add your own dressing. On the other hand, if you prefer a richer, more succulent texture and are not concerned about the extra calories, oil-packed tuna delivers a more luxurious mouthfeel. For those with increased needs for essential fatty acids, oil-packed tuna can be beneficial if the oil is consumed and it is made with a high-quality oil like olive oil. Ultimately, both options offer significant nutritional benefits, providing high-quality protein and other essential nutrients. Regardless of your choice, moderation is key due to potential sodium and mercury levels. Reading labels for added salt and choosing smaller, lighter tuna species like skipjack can help mitigate these risks.

How to Make the Healthiest Choice for You

Consider your diet: For calorie-conscious dieters, water-packed is the clear winner due to its much lower fat content.
Prioritize omega-3s: Water-packed tuna retains more DHA omega-3s, especially if you drain the liquid from the oil-packed version.
Evaluate the oil quality: If you choose oil-packed, look for a brand that uses high-quality olive oil, as this adds its own set of health benefits and flavor.
Control your ingredients: Water-packed tuna allows you to control the fat and flavor by adding your own healthy oil or condiments.
Mind the mercury: Opt for light or skipjack tuna over albacore for lower mercury content, regardless of the packing medium.
Check the sodium: Compare labels to find low-sodium versions of either water or oil-packed tuna to avoid excessive salt intake.
Match your recipe: Use water-packed tuna for classic tuna salads, and oil-packed for gourmet antipasti or pasta dishes where you want to incorporate the richer, oil-infused flavor.

Frequently Asked Questions

Tuna in water is better for weight loss because it is significantly lower in calories and fat compared to oil-packed tuna.

Yes, draining the liquid affects the nutritional content. When you drain oil-packed tuna, you lose some of the beneficial omega-3s with the oil. Draining water-packed tuna has less impact on omega-3s, which are retained in the fish's flesh.

Whether it is safe to consume the oil depends on the quality of the oil and brand. High-quality extra virgin olive oil-packed tuna is generally considered safe. Many budget brands use lower-quality vegetable oils, and consuming that oil adds extra fat and calories without significant health benefits.

Oil-packed tuna is not necessarily bad, but it contains more calories and fat. If you are not draining the oil and use a high-quality oil like olive oil, you can gain extra flavor and some fat-soluble vitamins, but it should be consumed in moderation due to the higher calorie count.

Yes, many canned tuna products can be high in sodium, regardless of whether they are packed in water or oil. You can find low-sodium or no-salt-added versions by checking the product label.

Light tuna, often made from smaller species like skipjack, generally has lower mercury levels than albacore ('white') tuna. The packing liquid has no effect on mercury content, but choosing smaller fish does.

Choose water-packed tuna for dishes where you want a milder flavor and to control the added ingredients, such as a traditional tuna salad. Opt for oil-packed, especially if it's quality olive oil, for dishes like antipasto or pasta salads where the richer flavor and moisture are desired.