If you find yourself confused about choosing between canned tuna in oil or water, you’re not alone. Many people are not sure which option to choose, but if taste is your main priority, canned tuna in oil is usually the best choice.
If you compare two cans of the same brand, you will notice that the tuna in the oil has a better taste and a more luxurious, silky texture. The thick viscosity of the oil also helps keep the tuna moist, while tuna in water tends to be dry and less flavorful. In fact, you can easily see the difference when you try to flake tuna in water with a fork.
Not only does it enhance the taste of various dishes, such as the classic French Nicoise salad or tuna sandwich, but canned tuna in oil also offers additional benefits. It has a higher fat content compared to canned tuna in water, which makes it more filling and satisfying. Additionally, oil-canned tuna contains more omega-6-rich linoleic acid (LA) and alpha-linolenic acid (ALA), as well as higher levels of vitamin D and selenium, according to the US Department of Agriculture.
Interestingly, adding the oil from the can to your dish instead of draining it helps preserve the omega-3 fatty acids found in tuna. A study published in Public Health Nutrition found that tuna canned in water retained more omega-3 polyunsaturated fatty acids (PUFAs) when drained, while tuna canned in oil released these fatty acids when drained. Therefore, by not draining the oil from canned tuna, you can preserve these beneficial omega-3s.
In short, choosing tuna canned in oil not only provides better taste and texture, but also provides nutritional benefits, such as higher levels of omega-6 fatty acids, vitamin D, and selenium. By keeping the oil in your dishes, you can retain the omega-3 fatty acids found in tuna canned in oil. So the next time you face the canned fish section, choose the pleasure and taste of canned tuna in oil.
– Omega-3 fatty acids: A type of polyunsaturated fat that provides many health benefits, including reducing inflammation and improving heart health.
– Linoleic acid (LA) and alpha-linolenic acid (ALA): Essential omega-6 and omega-3 fatty acids that play an important role in various body functions.
– Selenium: A mineral that acts as an antioxidant and supports the proper functioning of the immune system.