Tuna is a popular food that comes in various versions, including canned water and canned oil. While water-canned tuna is generally the preferred choice for those looking to save calories, oil-canned tuna offers its own unique benefits that should not be overlooked.
One of the main benefits of canned tuna in oil is its rich flavor profile. The oil gives the fish an intense flavor and is therefore a preferred choice for many tuna lovers. Additionally, tuna preserved in oil has a higher fat content, which can increase satiety and keep you feeling full for longer. However, it’s important to note that the exact fat content can vary depending on the brand. Therefore, it is always a good idea to check the nutrition label for specific details.
Adding canned tuna oil to your dish instead of draining it can help preserve the omega-3 fatty acids found in the fish. A study by Public Health Nutrition found that tuna canned in water retains more of its omega-3 polyunsaturated fatty acids when drained, while tuna canned in oil retains more of its omega-6-rich linoleic acid and alpha-linolenic acid. This is because when canned tuna is drained in water, the omega-3 fatty acids remain in the fish because water and oil repel each other. However, when you drain canned tuna in oil, the oil-soluble fatty acids mix with the olive oil and are then drained.
Additionally, tuna preserved in oil was found to have higher levels of vitamin D and selenium compared to tuna preserved in water, the U.S. Department of Agriculture reported. This makes canned tuna in oil not only a delicious but also a nutritious option.
In summary, tuna preserved in oil offers a richer flavor profile, higher fat content, and contains beneficial omega-3 fatty acids. By incorporating the oil into your dishes, you can enhance the flavor and reap the nutritional benefits of this luxurious option.