Whether you drain tuna in olive oil is a matter of preference and recipe, but often you can and should drain it for sandwiches/salads, or use the flavorful oil for dressings, pasta, or cooking if it's high-quality, 100% olive oil. Draining reduces calories and sogginess, while keeping the oil adds richness and flavor, especially in dishes where oil is already used, like pasta or salad dressings.
Some tuna cans that say do not drain because they don't add oil, water, fillers, preservatives, and GMO soy broth. Cans that say do not drain contain only tuna or sometimes salmon. They only have natural occurring fish oils and juices and those are rich in omega threes.
It's a smart, sustainable, and delicious way to make the most of every ingredient. So, next time you open a can of tuna—don't pour the oil down the drain. Use it to make your meals healthier, tastier, and more eco-friendly.
you can just drop it on top of a salad if you want. or make fish cakes . or tuna salad. or pasta salad. or a casserole. it works the same as tuna in water.
It's packed into cans raw (sometimes with a sprinkle of salt), which means it cooks in its own juices. So, when you open a can of Oregon Albacore tuna, don't drain the juices down the drain! Incorporate it into your recipe. Tuna salad sandwiches are a classic around back to school time.
Neither is universally “better”—it depends entirely on your personal health goals and taste preferences. Tuna in water is lower in calories and fat, making it a good choice for those watching their intake. Tuna in oil offers a richer, more decadent flavor and moister texture, but with a higher calorie and fat content.
By rinsing canned tuna, you essentially wash away some of the flavors and textures that come with it. If your tuna is packed in oil, rinsing it could mean saying goodbye to some of that moist, rich taste. And if it's water-packed tuna you're dealing with, a rinse will leave it more bland and flaky.
5 Ways to Make Your Canned Tuna Healthier, According to Registered Dietitians
Tinned fish is full of healthy fats, lean protein and even calcium from the bones. More expensive fish is not necessarily better, though fish in olive oil is tastier and has some potential health benefits. Choose smaller fish, like sardines, to avoid consuming too much mercury.
The tuna is submerged in oil, which locks in moisture and infuses the fish with richness. During canning, the heat gently poaches the tuna in that oil, creating silky flakes that are ready to eat straight out of the can. The oil itself becomes a bonus flavoring—drizzle it on pasta, bread, or beans for instant depth.
By rinsing foods, such as tuna, vegetables, and beans before using, sodium is removed.
However, according to the NHS, which states a healthy, balanced diet should include at least two portions of fish a week, there's nothing there to say you can't eat tuna every day, unless you're trying for a baby, or pregnant.
Histamine Toxicity (Scombroid Fish Poisoning)
Scombroid fish poisoning, also known as histamine toxicity, occurs when bacteria in improperly stored tuna produce large amounts of histamines. Even people without a tuna allergy can experience symptoms similar to an allergic reaction if they eat contaminated fish.
Most canned tuna requires draining before use, but not all canned tuna is created equal. Traditional canned tuna processing involves multiple cooking stages that break down the fish and create excess liquid that consumers must drain away. This liquid contains valuable nutrients and natural flavors that get wasted.
As with predatory fish, mercury can build up in humans who regularly consume fish with high levels of mercury. Methylmercury exposure in humans can impact a variety of functions including cognition, memory, fine motor skills, and visual skills.
Yes, sardines are generally considered healthier than tuna because they are significantly lower in mercury, higher in omega-3s (EPA/DHA), and packed with calcium, vitamin D, and B12, though tuna offers more protein per serving, making sardines the more nutrient-dense choice overall with fewer contaminants.
Here's how to zhuzh up a can of tuna for a school of quick, flavor-forward dishes.
Maximizing the Benefits of Canned Tuna in Olive Oil
Pair with healthy fats: Combine tuna in oil with avocado, nuts, or olive oil to boost omega-3 absorption. Balance with veggies: Add colorful vegetables to your tuna dishes for extra nutrients and fiber.
Draining and rinsing of canned vegetables can reduce the sodium content from 9 23%.
Tuna in olive oil: healthfulness in abundance. Tunas are a genuine, nutritious food rich in noble proteins and in vitamins P, B and A, minerals, and unsaturated fatty acids – perfect for a balanced diet!
Healthy tuna recipes
There are a few ways tuna salad can become a watery disaster, but the most common by far is incorporating juice from the can into the dish. Thankfully, this is an easy fix. Instead of using canned tuna, use a variety that comes packaged in a pouch.
It should have a balanced flavor of fish and oil—with neither overpowering the other. The tuna should taste and feel rich, and have subtle fruity, peppery notes from the olive oil.