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Tuna in Oil vs. Tuna in Spring Water

Canning tuna is the most effective way of preserving the fish for long periods of time. Aside from the different types of tuna available such as skipjack or yellowfin, which all have different nutritional content, tuna can be preserved in oil or spring water, both of which have different benefits for your health.

  1. Calories and fat

    • A serving of 100 g of tuna in spring water has roughly 100 calories, while tuna in oil has nearly double the amount with 190. Tuna in oil has 9 g of fat, but only 1.5 of this is saturated fat, with the remainder being healthy unsaturated fats. Tuna in spring water is slightly lower in saturated fat with 0.5, but only has 0.6 g of unsaturated fats.

    Benefits

    • Tuna is high in omega-3, an essential oil that is important to help maintain a healthy immune system and prevent inflammation, as well as helping the memory. As it is an oil, draining away the oil from tuna will get rid of most of the omega-3, not so with tuna in spring water as it separates from the water.

    Considerations

    • Tuna in spring water is better for those who are watching their weight and attempting a low calorie diet, however it must be noted that there isn't a huge difference between the two and you could be missing out on valuable unsaturated fats. If you do choose to stick to tuna in oil, ensure you are getting your omega-3 from elsewhere.

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