Tuna in water has fewer calories and less fat, while tuna in oil is richer in flavor and calories. Choose by taste and diet needs.
Tuna in water
- About 100 calories and 1 g fat per 3 ounce serving.
- Milder taste.
Tuna in oil
- About 170 to 200 calories and 8 to 10 g fat.
- Richer flavor and softer texture.
Omega-3
Oil packed tuna keeps more omega-3 if you use the oil, but water packed also has some.
Mercury
Similar. Check the type (skipjack is lowest).
Sodium
Rinse to reduce.
Which
Water for fewer calories, oil for flavor.
Nutrition comparison
A 3-ounce serving of canned light tuna in water has about 100 calories, 22 g of protein and 1 g of fat. In oil, the same amount has about 160 to 170 calories and 7 g of fat. Tuna in olive oil adds monounsaturated fat, while soybean oil adds omega-6.
- Draining oil removes some omega-3s, because DHA and EPA leach into the oil. Packing in water retains more omega-3 but fat content is lower overall.
- Mercury: canned light tuna averages about 0.126 ppm and albacore about 0.350 ppm. Oil or water does not change mercury.
- Sodium is 200 to 350 mg per serving in many brands, with low-sodium versions available.
Which to choose
Tuna in water suits those cutting calories and fat. Tuna in olive oil tastes richer and suits salads, and is fine for most people in moderation. Choose pole-and-line or troll-caught brands for sustainability. Follow FDA advice of 2 to 3 servings a week of light tuna and limit albacore to one serving a week. Check labels for added salt.
Nutrition comparison
Tuna in water has about 100 to 120 calories per 5 ounce can, 1 g fat and 25 g protein. Tuna in oil has about 190 to 250 calories and 8 to 14 g fat. Oil packed tuna may retain more omega 3 if oil is not drained, though drained oil loses some. Water packed has lower fat and calories.
Which to choose
Water packed suits calorie control, and olive oil packed tastes richer. Mercury content depends on species. Limit albacore.
Nutrition comparison
Tuna packed in water has fewer calories. A 3 ounce can in water has about 100 calories with 20 to 25 grams of protein and about 1 gram of fat, while in oil it has roughly 150 to 200 calories and 7 to 10 grams of fat. When drained, oil packed tuna loses some oil and omega 3 fats. Tuna in water keeps more of its natural omega 3 fats, DHA and EPA, than drained oil packed tuna with soybean oil.
Taste and choice
Oil packed tuna, especially in olive oil, tastes richer and moister, and is preferred in salads, pasta and Mediterranean dishes. Water packed suits low calorie diets and mixes with mayo. Both have similar mercury levels for the same species. Look for pole and line or MSC certified products. Choose lower sodium cans if you watch salt, and check the FDA guidance for weekly servings, about 2 to 3 servings for light tuna.
Based on data from the US Department of Agriculture FoodData Central and the US Food and Drug Administration
