Should you drain the oil from canned tuna?

January 13, 2026 •

4 min read

According to the USDA, a can of tuna in oil has more than double the calories of tuna packed in water. This significant caloric difference is just one of many factors to consider when deciding: should you drain the oil from canned tuna?

Quick Summary

The choice to drain canned tuna depends on the packing medium, your dietary needs, and the recipe. Retain oil for enhanced flavor, moisture, and more omega-3s, or drain to reduce calories and fat.

Key Points

Draining is for calorie-cutters: For those watching calories and fat, draining oil-packed tuna is an easy way to reduce intake, as it significantly lowers the overall fat content.
Retain oil for maximum flavor: Leaving the oil, especially in high-quality olive oil-packed tuna, enhances flavor and moisture, creating a richer product ideal for specific recipes.
Omega-3s can be lost: Draining oil from canned tuna results in the loss of valuable omega-3 fatty acids that have leached into the liquid, so consider retaining it for nutritional benefits.
Water-packed vs. Oil-packed: Always drain water-packed tuna to avoid a watery consistency, but decide whether to drain oil-packed based on your recipe needs for fat, flavor, and texture.
The recipe dictates the method: Use drained tuna for drier dishes like sandwiches and casseroles, and undrained tuna for moister applications such as pasta and simple salads where the oil acts as a sauce.
Premium products offer alternatives: Some modern canning methods, like single-cook processing, lock in natural oils and flavors, potentially making the draining debate irrelevant for higher-end products.

The Great Canned Tuna Debate: Oil vs. Water

Canned tuna is a pantry staple, celebrated for its convenience and protein content. However, not all canned tuna is created equal. The most common varieties are packed in either water or oil, and this key difference heavily influences whether you should drain the liquid. Understanding the distinction is the first step toward making an informed decision for your health and your meals.

The Case for Draining Tuna

For decades, many home cooks have instinctively drained the liquid from their canned tuna, particularly when making tuna salad or sandwiches. This practice is primarily driven by three main goals:

Reducing calories and fat: Tuna packed in oil can contain twice the calories and significantly more fat than tuna in water. Draining the oil is an effective way to cut down on this added intake.
Controlling moisture: Excess liquid, whether water or oil, can lead to a soggy consistency in many dishes. A drier tuna is often preferred for sandwiches, where it helps maintain the bread's texture.
Lowering sodium: While both types of canned tuna contain sodium, draining the liquid can help reduce the overall sodium content, which is beneficial for those monitoring their intake.

The Argument Against Draining

On the other hand, many culinary experts and purists argue against draining the flavorful oil from canned tuna, especially premium varieties packed in high-quality olive oil. Their reasons include:

Retaining flavor and moisture: The oil helps to keep the tuna moist and can infuse it with a richer, more complex flavor profile. When making dishes where the tuna is meant to be the star, this can be a significant benefit.
Preserving omega-3s: A crucial nutritional point is that draining the oil-packed tuna removes a significant portion of its omega-3 fatty acids, which have leached into the surrounding oil. Some modern single-cook canning methods are specifically designed to retain these nutrients, so check the label.
Versatility in recipes: The oil from high-quality tuna can be a valuable ingredient in its own right, perfect for making vinaigrettes, frying eggs, or sautéing vegetables.

Nutritional Differences: What You're Keeping or Tossing

Making an educated choice about draining requires looking at the nutritional trade-offs. The type of packing liquid directly impacts the final nutrient profile of your meal.

A Comparison of Drained vs. Undrained Tuna


Feature	Tuna in Water (Drained)	Tuna in Oil (Drained)	Tuna in Oil (Undrained)
Calories	Lower (approx. 150 kcal/can)	Moderate (draining reduces calories)	Higher (approx. 317 kcal/can)
Omega-3s	Retains most of the fish's natural omega-3s	Loses significant omega-3s into the drained liquid	Retains more omega-3s by including the oil
Fat	Lower fat content	Lower fat content (reduced by draining)	Higher fat content from added oil
Flavor Profile	Milder, less rich flavor	Milder flavor, but can be improved with added fat like mayo	Richer, more intense flavor from the oil
Texture	Flakier and drier	Slightly moister than water-packed	Tender and more unctuous

Recipe Implications: When to Drain, When to Keep

Your recipe is often the most important guide. Different dishes require different levels of moisture, fat, and flavor, dictating the best course of action.

Recipes Best with Drained Tuna

Tuna Salad: For a firm, non-soggy tuna salad, draining is essential. This prevents the mayonnaise or dressing from separating and creating a watery consistency.
Tuna Melts: A drained tuna mix is key for a crisp tuna melt, ensuring the sandwich doesn't become greasy.
Casseroles: Many tuna casseroles benefit from a drier tuna to maintain the intended texture and not release excess liquid during baking.
Tuna Pasta Salad: Keeping the tuna drier helps the other ingredients and dressing to adhere properly without becoming oily or watery.

Recipes Best with Undrained Tuna

Pasta Dishes: Using undrained, oil-packed tuna can create a flavorful, ready-made sauce for pasta, needing only a few extra ingredients.
Simple Salads: For a simple salad where the tuna is a primary component, using it with the oil serves as a flavorful dressing. Try it with white beans, herbs, and lemon juice.
Tapas and Antipasto: High-quality, oil-packed tuna is often served right out of the can or jar with a drizzle of its own oil, functioning as a delicate appetizer.

How to Properly Drain Canned Tuna

If you've decided to drain, here's a simple, effective method to get the best results:

Open the can fully: Use a can opener to completely detach the lid, which allows for better pressure during draining.
Press the lid down: Invert the lid and press it firmly against the tuna, squeezing out the liquid over a bowl or sink.
Use a fork to assist: As you press, use a fork to create channels for the liquid to escape, especially if the tuna is packed tightly.
Repeat for maximum dryness: For recipes like tuna salad, you may need to press a second time to ensure all excess liquid is removed. You can also press the tuna between two strainers or paper towels.

Conclusion: Making the Right Choice for Your Plate

Ultimately, the decision of whether or not you should drain the oil from canned tuna depends on a balance of flavor, nutrition, and personal preference. There is no single 'correct' answer, but rather a spectrum of choices based on your specific needs. By understanding the key differences between water- and oil-packed tuna, and how draining affects each, you can make a more deliberate and delicious choice. If you're seeking to minimize calories and fat for a crisp tuna salad, draining is the clear winner. If you're aiming for maximum flavor, moisture, and omega-3 retention in a pasta or salad, then keep that oil. Consider exploring options like the modern single-cook canning process, which retains more nutrients and moisture without excess liquid, making the decision even easier. Explore no-drain tuna options for premium taste and nutritional retention here.

Note: When consuming canned tuna, be mindful of mercury levels, particularly in albacore or 'white' tuna. Lighter, smaller species like skipjack generally contain less mercury.

Frequently Asked Questions

Yes, the oil from canned tuna, especially if it's a high-quality olive oil, is safe to eat and can add flavor and healthy fats to your meal. Many modern single-cook tuna products are designed so you don't need to drain it at all.

To drain canned tuna, use the lid to press down firmly on the tuna while inverting the can over a sink or bowl. Using a fork to create channels can help more liquid escape, and repeating the process can achieve maximum dryness.

No, draining the oil or water from canned tuna does not significantly reduce its mercury content. The mercury is stored in the fish's muscle tissue, not the packing liquid.

Yes, if the tuna was packed in high-quality oil, you can use the leftover liquid. It is excellent for frying eggs, making a vinaigrette, or sautéing vegetables to add a rich, fishy flavor.

Tuna in water is lower in calories and fat, but draining oil-packed tuna discards some omega-3s. The healthiest choice depends on your dietary goals, but water-packed is often the lower-calorie option.

The product label is your best guide. Some premium canned tuna products will say 'do not drain'. If the can does not specify, consider the recipe's desired texture and your nutritional priorities.

Yes, draining the packing liquid, whether oil or water, does help to reduce the overall sodium content of the canned tuna. For a lower sodium product, also look for 'no salt added' versions.