You should drain oil-packed tuna if you want less fat/calories, avoid sogginess in salads, or prefer a less oily taste, but you can also use the oil for flavor in dishes like pasta or salad dressing; some brands even suggest not draining for extra omega-3s and flavor, so it's a choice based on your recipe and health goals.
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.
If you'll be flavoring your tinned fish, reach for water-packed. You may believe that, nutritionally, the better choice is tuna packed in water because it contains fewer calories than tuna packed in oil. Tuna in oil, however, is higher in bone-healthy vitamin D and selenium, which helps your body fight infections.
No matter what type of tuna you use, draining it is the most important step for keeping your salad from becoming watery.
Nutritional Comparison with Drained Tuna Products
Water-soluble vitamins and minerals leach into the liquid that consumers discard, reducing the nutritional density of the remaining fish. Sodium levels can be misleading in drained products since added salt concentrates in the remaining meat after liquid removal.
14 Mistakes You'll Regret Making With Your Tuna Salad
Tuna in oil is high-quality, pre-cooked tuna, such as Yellowfin or Albacore, that has been packed in oil to enhance its flavor, preserve its moist texture, and extend its shelf-life.
Transform your ordinary tuna salad by using albacore tuna in oil. Mix it with chopped olives, cherry tomatoes, and a squeeze of lemon for a refreshing Mediterranean twist. This simple yet flavorful dish makes for a perfect light lunch or appetizer.
5 Ways to Make Your Canned Tuna Healthier, According to Registered Dietitians
Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.
If you usually drain and toss out the oil from canned tuna, you might be missing out on a powerful flavor booster in the kitchen. That golden liquid is infused with the natural taste of tuna and can transform ordinary dishes into something truly special.
The most effective way to reduce sodium in canned tuna is to drain it and rinse it thoroughly with fresh water.
Omega 3s
These are the good fats that keep your heart happy and healthy. Tuna is brimming with two types of omega-3 fatty acids, DHA and EPA, which have been linked to reduced inflammation, improved brain function, and a lowered risk of heart disease.
Canned light tuna contains the least amount of mercury, and the FDA suggests limiting yourself to no more than 12 ounces (oz) a week, or no more than three 5-oz cans.
The healthiest canned tuna is typically chunk light skipjack packed in water, due to lower mercury levels and fewer calories than albacore, but for maximum omega-3s, opt for pole-and-line caught albacore (in moderation due to mercury). Look for "no salt added" for sodium control, sustainable sourcing (pole-and-line/FAD-free), and brands that test for mercury (like Safe Catch or Wild Planet https://www.asweetpea).
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. The tuna juice in the can is rich in Omega -3 oils which are known to be good for growing brains.
Oily fish contains long-chain omega-3 fatty acids. Long-chain omega-3 can help to prevent heart disease. It is also important for women who are pregnant or breastfeeding, because it can help a baby's nervous system to develop. Oily fish are the richest source of long-chain omega-3.
Oil vs Water
Tuna packed in water will contain fewer calories and less fat but also allows for the loss of omega 3 fatty acids to occur. Water-packed also dilutes the natural juices and flavors contained within the fish and can lead to a more rounded and less refined taste.
Why do Safe Catch Tuna and Salmon say: Do Not Drain? At Safe Catch we do not add oil, water, fillers, preservatives, or GMO-Soy broth to our tuna or salmon. When you open the can or pouch you will find a solid steak with naturally occurring fish oils and juices that are full of healthy Omega-3s.
Ingredients
Mayonnaise significantly increases the calorie, saturated fat, and sodium content of tuna sandwiches, potentially negating their health benefits and increasing heart disease risk.