For many, canned tuna is a pantry staple—a convenient and affordable source of lean protein. However, a common point of confusion for health-conscious consumers is whether to choose tuna packed in water or oil. While both provide a host of health benefits, the packing liquid can significantly impact the nutritional profile, flavor, and texture. Your individual health goals, whether it's weight management, heart health, or just a delicious meal, should guide your decision.
The Nutritional Breakdown: Water vs. Oil
Calorie and Fat Content
This is the most pronounced difference between the two options. Tuna packed in water is significantly lower in both calories and fat compared to its oil-packed counterpart. A standard serving of water-packed tuna can have less than half the calories of a similar serving in oil. This is a critical point for anyone focused on weight loss or reducing overall calorie intake. The fat that is added to oil-packed tuna seeps into the fish, increasing its energy density, even after draining.
Omega-3 Fatty Acids
Tuna is an excellent source of heart-healthy omega-3 fatty acids, like EPA and DHA. The common assumption is that oil-packed tuna would contain more omega-3s, but this is not always the case, especially if you drain the oil. A 2011 study published in Public Health Nutrition found that when oil-packed tuna is drained, many of the healthy omega-3s are drained away with the packing oil. In contrast, draining water-packed tuna retains the fish's natural omega-3 content. The type of oil used also matters; if it's packed in a cheaper vegetable oil high in omega-6s, it can alter the fish's fatty acid balance. However, some premium brands pack tuna in heart-healthy extra virgin olive oil.
Vitamins and Minerals
Both water- and oil-packed tuna offer similar inherent vitamin and mineral content, including B vitamins, iron, and selenium. A notable exception is Vitamin D. Because it is fat-soluble, some studies have shown that oil-packed tuna can contain higher levels of Vitamin D due to the added oil. The presence of added oil can also potentially enhance the absorption of fat-soluble vitamins present in the fish itself.
Sodium Levels
Canned tuna generally contains higher sodium levels than fresh tuna, but the amount can vary drastically between brands and packing liquids. Some brands offer low-sodium or no-salt-added versions for both water and oil-packed tuna. It's always best to check the nutritional label if you are monitoring your sodium intake.
Flavor, Texture, and Culinary Applications
Tuna packed in oil
- Flavor: The oil infuses the tuna, resulting in a richer, more robust flavor profile. If packed in olive oil, it can lend a distinct Mediterranean flavor.
- Texture: The oil coats the tuna flakes, giving it a softer, more succulent texture that is less dry than water-packed.
- Best for: Dishes where the richness and moisture are desired, such as in pasta, antipasti, gourmet sandwiches, or when eating straight from the can.
Tuna packed in water
- Flavor: The taste is cleaner and more subtle, allowing the natural flavor of the tuna to shine through.
- Texture: The absence of oil results in a firmer, flakier, and drier texture.
- Best for: Recipes that already incorporate a source of fat, like mayonnaise for tuna salad, or for dishes requiring a firmer texture, such as tuna patties, casseroles, or dips.
Which Canned Tuna is Healthier?
| Feature | Water-Packed Tuna | Oil-Packed Tuna |
|---|---|---|
| Calories | Lower (ideal for weight loss) | Higher (adds significant calories) |
| Total Fat | Lower | Higher |
| Omega-3s | Retains natural omega-3s when drained | Can lose omega-3s when drained |
| Vitamins (e.g., D) | Standard content | Potentially higher levels if packed in quality oil |
| Sodium | Varies by brand; low-sodium options available | Varies by brand; low-sodium options available |
| Flavor | Milder, cleaner taste | Richer, more robust flavor |
| Texture | Firmer, drier, and flakier | Softer and more moist |
| Best For... | Tuna salad, casseroles, patties | Pasta dishes, salads, gourmet sandwiches |
Additional Considerations for Choosing Canned Tuna
Tuna Species and Mercury Levels
Regardless of whether tuna is packed in water or oil, the species determines its mercury content. Larger fish like albacore (often labeled 'white tuna') accumulate more mercury than smaller species like skipjack (often labeled 'light tuna'). For regular consumption, particularly for pregnant women or young children, health guidelines recommend opting for chunk light (skipjack) tuna to minimize mercury exposure.
Sustainability and Packaging
To make an eco-friendly choice, look for tuna with certifications like the Marine Stewardship Council (MSC) label, which indicates sustainable fishing practices. Additionally, concerns about the chemical Bisphenol A (BPA) in the lining of some cans have led many consumers to seek out BPA-free packaging.
How to Make the Healthiest Choice
The healthiest choice depends on your specific nutritional needs and culinary purpose. If you are watching your calorie and fat intake, or if you plan to add your own healthy fats like avocado or olive oil, water-packed tuna is the better option. For those seeking a richer flavor and moisture without worrying about extra calories, or for specific dishes where the oil enhances the final product, oil-packed tuna is a reasonable choice. For optimal heart health, remember that the American Heart Association recommends two servings of fish per week.
Conclusion
Ultimately, there is no single answer to which is healthier, tuna in water or oil. For those aiming for lower calories, less fat, and a cleaner flavor, water-packed is the superior choice. It also retains more of the fish's intrinsic omega-3s when drained. However, if flavor and moisture are the priority, and the added calories aren't a concern, oil-packed tuna can be a delicious and still nutritious option, especially when packed in healthy olive oil. To make the best decision, consider your dietary needs, culinary application, and always check the nutritional labels for calorie, sodium, and fat content.
Learn more about the differences and how to choose the right tuna for your meal.
