Is the oil in canned tuna good for you?
When you open a can of oil-packed tuna, the oil is often seen as an optional extra. However, consuming or discarding the oil has significant implications for the nutritional value and flavor of your meal. For example, good quality oil, like extra virgin olive oil, can add heart-healthy omega-3s and other healthy fats to your diet. Conversely, the oil also adds a considerable number of calories and, depending on the type, may not offer as much nutritional upside.
The nutritional breakdown of canned tuna oil
Canned tuna itself is a powerhouse of lean protein, selenium, and B vitamins, regardless of how it's packed. However, the packing liquid dramatically changes the final product's nutritional profile. When tuna is canned in oil, the fat and calorie content increases significantly. A 4-ounce serving of oil-packed tuna can contain around 200–210 calories, while the same amount packed in water is closer to 116 calories. This is due to the oil itself, which is absorbed by the tuna.
Not all oils are created equal. High-quality extra virgin olive oil adds beneficial monounsaturated and polyunsaturated fats, including some omega-3s, though less than what is naturally in the fish. Some brands use cheaper vegetable oils, which may be less desirable nutritionally. The ultimate nutritional benefit depends heavily on the quality and type of oil chosen by the manufacturer.
Flavor and texture advantages
Many chefs and culinary enthusiasts prefer oil-packed tuna for its superior texture and richer flavor profile. The oil keeps the tuna moist and succulent, preventing the dry, crumbly texture often associated with water-packed tuna. The oil also serves as a fantastic flavor carrier, infusing the tuna with a depth of taste. This enhanced flavor can elevate simple dishes like salads, pasta, or sandwiches without needing much else. If you choose to incorporate the oil, it can replace other fats in your recipe, such as in a pasta sauce or a vinaigrette.
Comparison: Tuna in Oil vs. Tuna in Water
| Feature | Oil-Packed Tuna | Water-Packed Tuna |
|---|---|---|
| Calories | Significantly higher (approx. 280 per 5 oz can) | Lower (approx. 120 per 5 oz can) |
| Flavor | Richer, more succulent, and less fishy | Milder, cleaner flavor, but can be dry |
| Omega-3s | Contains omega-3s from the fish and sometimes the oil | May retain more of the fish's natural omega-3s during canning |
| Texture | Softer and more tender flakes | Firmer and sometimes drier texture |
| Dietary Suitability | Better for keto or low-carb diets due to higher fat | Preferred for calorie-restricted or low-fat diets |
Making your decision: Keep the oil or drain it?
Ultimately, the choice of whether to eat the oil in canned tuna boils down to your personal health goals and culinary preferences. If you're on a calorie-restricted diet or want to minimize overall fat intake, draining the oil is the best option. You can also rinse the tuna with water to further reduce oil and sodium content. For those focused on a low-carb or ketogenic lifestyle, incorporating the oil is beneficial for increasing fat intake. If you enjoy the richer flavor and moisture, consider using the oil in a recipe as part of your total fat for the meal.
How to use canned tuna oil in recipes
Instead of simply draining the oil and throwing it away, you can repurpose it in creative ways. High-quality olive oil from a can of tuna can be a flavorful addition to various dishes. Use it to make a quick vinaigrette for a salad, infuse it into a pasta sauce, or mix it with fresh herbs to create a marinade. This minimizes food waste while adding a unique, savory flavor to your cooking.
Potential health risks and considerations
While canned tuna is a nutritious food, there are some health considerations. Mercury content is a primary concern, as tuna tends to accumulate more mercury than smaller fish. Albacore tuna, being a larger species, typically has higher mercury levels than canned light or skipjack tuna. Excessive consumption can be harmful, especially for pregnant women and young children. Additionally, some cans contain Bisphenol A (BPA), a chemical that can leach into food. To mitigate these risks, consume tuna in moderation, especially albacore, and look for BPA-free cans.
Conclusion
Deciding whether to eat the oil in canned tuna depends on your dietary priorities. For a richer flavor and higher fat intake, incorporating the oil is a great option, especially with high-quality oils. For lower calories and less fat, draining is the better choice. By understanding the nutritional differences between oil- and water-packed tuna, as well as considering the potential risks, you can make an informed decision that best suits your health and culinary needs. The oil is not inherently unhealthy, but its impact depends on the context of your overall diet.
Choose Your Canned Tuna Wisely
To make the best choice for your diet, examine the can's label. Look for tuna packed in extra virgin olive oil if you plan to use the oil for its flavor and healthy fats. For lower calorie meals, opt for tuna packed in water. Regardless of the packing medium, choosing responsibly sourced, lower-mercury options like light or skipjack tuna ensures a nutritious and delicious addition to your diet.
Genova Seafood offers additional perspective on the flavor and nutritional advantages of oil-packed tuna.
