Tuna in Water vs. Tuna in Oil: Which Is Healthier for You?

Tuna is one of the staple ingredients most loved around the world. Canned tuna is a good source of protein, but many are unsure if tuna in water is better than tuna in oil.

According to a recent report, the choice depends partly on your health goals. Tuna in oil may be better for those who need more fatty acids — such as individuals with cystic fibrosis, and it’s also richer in vitamin D.

Tuna in oil contains about four times more fat than tuna in water, and accordingly, the calorie count is higher. From this perspective, tuna in water has a clear advantage: 100 grams of tuna in oil contains 194 calories, while tuna in water has only 104. Both versions offer 26 grams of protein, so there’s no difference in that regard.

Tuna is also a source of omega-3 fatty acids, but here too, there's a difference between the two types. “If you drain the liquid from the can, most of the omega-3s remain in tuna in water, whereas with tuna in oil, some of those fatty acids will leak out with the oil,” the report explains.

The article cites a 2011 study which found that tuna in water retains more omega-3 fatty acids than tuna in oil. If you’re looking to cut calories, tuna in water is likely the better choice as it also has less saturated fat and more omega-3s. On the other hand, if you need more vitamins and minerals like vitamin D, tuna in oil could be a more effective option.