Food - Drink
Canned Tuna In Water Vs Oil: Is There Really A Nutritional Difference?
Armed with a can of tuna, the possibilities are endless. Whether you enjoy albacore or skipjack, tuna salad or tuna mac, or tuna seasoned with lemon pepper or jalapeños, there may still be one big question left looming — which is better: tuna in oil or tuna in water?
If you plan on draining your can of tuna before using it, you may want to choose tuna packed in water. When you drain tuna packed in water, the omega-3s in the fish are largely retained, but when you drain tuna packed in oil, it takes some of those lovely omega-3 fats with it.
Oil-packaged products, though, are better for essential fatty acids, and for those looking to boost their vitamin D or selenium, oil-packed tuna may be just the thing. That’s because tuna packed in oil shows increased levels per serving over tuna packed in water.
While there are definite differences between tuna in oil and tuna in water, choosing the best one depends on what matters most to you. If you're counting calories and maximizing omega-3 fatty acids, then tuna in water is best, but if flavor and vitamin D levels are your focus, then oil-packed tuna might be better.