Last updated on January 12th, 2024 at 08:52 am

Can you eat the oil in canned tuna | 6 practical ways to use it

Can you use oil from canned tuna
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If you are like me, you love tuna. Whether that is fresh tuna or canned tuna. When it comes to canned tuna, however, there is always a debate about the oil that the tuna is stored in.

Do you eat the oil or should you discard it? Moreover, is it safe to consume the oil that the tuna comes in?

The oil in oil-packed tuna is not only safe to consume, but in certain respects, it is also a healthy source of fat. Draining the oil will simply reduce the amount of calorie-intake. Consuming the oil with the tuna offers a more meatier type of tuna while the oil has a strong tuna flavor.

Can you eat the oil in canned tuna

The oil found in canned tuna is either olive oil, sunflower oil, or soybean oil. For obvious reasons, it is better to opt for tuna that is stored in olive oil. Research suggests that soybean oil is, in fact, bad for you. Many people wonder: Should I drain the oil from tuna?

Can you eat soybean oil in canned tuna

The study revealed that soybean oil and its consumption actually leads to obesity and diabetes. To make matters worse, soybean oil has been linked to other neurological disorders, including depression, autism, anxiety, and Alzheimer’s disease. While it may not be a cause for immediate concern, long-term consumption of soybean oil may have health risks associated with it.

But if you consume soybean oil from canned tuna once in a while, you have nothing to worry about.

Therefore, if you are purchasing canned tuna in soybean oil, you can safely eat it. Keep in mind that while the oil may be associated with some health risks, when canned with tuna, it does hold some key benefits, such as essential fatty acids and proteins.

Can you eat olive oil in canned tuna

On the other hand, canned tuna stored in olive oil holds a host of health benefits. So if you are asking if olive oil in canned tuna is healthy, the answer is yes. This type of oil is rich in Omega 3 Fatty Acids, which hold very powerful health benefits, not only for your brain but for your body as well. Further studies reveal that regular consumption of Omega 3 Fatty Acids leads to lower levels of depression and is as effective against depression as an anti-depressant drug.

Other studies reveal that consumption of Omega 3 Fatty Acids helps improve eye health as well. Therefore, it may be healthier for you to consume the olive oil that the canned tuna is stored in as there are a host of health benefits associated with it.

So, if you have been wondering: Is it ok to eat the olive oil in canned tuna?

The answer is a resounding yes, provided that the tuna is stored a quality olive oil.

Do you drain tuna in sunflower oil?

Yes, you should drain the sunflower oil from the tuna.

Why do you ask?

Sunflower oil is high in polyunsaturated fatty acids such as Omega 6. Consuming too much Omega 6 is bad for you as it needs to be balanced out by Omega 3. Therefore, the consumption of sunflower oil is not good for you. It is best to discard the oil and only consume the tuna.

Can you eat the sunflower oil in tuna?

Yes, you can absolutely consume the sunflower oil in canned tuna.

However, whether you should is an entirely different story. Sunflower oil on its own holds many health benefits for an individual, such as the fact that it is good for your heart health, and the fact that it can actually improve digestion, it helps to boost your energy, and it is really good for your skin.

On the other hand, overconsumption of this type of oil can actually be bad for you. If you enjoy canned tuna often, which you should be careful of because it could lead to mercury poisoning, it would not be a good choice to consume sunflower oil every time.

Therefore, while you could indulge every now and then, it may be better to avoid consuming this type of oil.

What do you do with oil from a tuna tin

You could discard the oil, or you could be creative and find other ways that you can utilize the oil from the tin.

Make pasta sauce

canned tuna white sauce

This is one of the best ways to use olive oil from canned tuna. Simply pour the olive oil from the can into a wok or into a pan. Add chopped garlic and fry until it smells nice (a few seconds). Add tuna from the can and some all-purpose white flour. Saute for a minute or two and add milk. Cook on a low simmer for a few minutes until you get a sauce-like consistency.

In the end, add some dried oregano, salt, and pepper and mix everything with cooked pasta.

Use the oil as a dressing for a salad or pasta

You could mix the oil with salt, pepper, and some herbs and toss a pasta salad or garden salad in the oil. It makes a great and nutritious salad or pasta dressing.

Pour it over pizza

If you are making tuna pizza, you can easily drizzle olive oil from the can onto the pizza before you put it in the oven.

Treat your furry friend

You could coat your cat or dog’s pellets with canned tuna oil. It’s rich in Omega Fatty Acids, which could help promote better health and a shinier coat on your animal. Another great feature is that you can place your animals’ medication along with the oil and pellet mixture. They will gobble it all up without even realizing you pulled a fast one on them.

Fry your eggs in the leftover oil

You could use the oil to fry fish or eggs. Social media have been abuzz lately with individuals who have cooked their eggs in tuna oil and swear by the taste and flavor profile after having done so. Apparently, the flavor is deep, rich, and very satisfying.

Make a bread dip

Add some salt, pepper, and some fresh herbs like rosemary and oregano to the oil to make a delicious and nutritious bread dipping oil. In addition, you could also add some fresh lemon juice to give it something of a kick. Combine all the ingredients and stir well before adding to a dipping bowl or serving the dish.

How to strain canned tuna oil

The easiest way is to pull up the pull tab until the very end. Then turn the can around and place it on a plate, pan or anywhere you want the oil to drain. Leave the can and the oil will drain on it self

Easiest way to drain oil from canned tuna

Here is another simple trick I often use to drain the oil from a can of tuna. Start by opening the can entirely. When the lid is loose, press it down onto the tuna. Then tilt the can ever so slightly until the oil starts to run out from the side of the can. Keep tilting the can until all the oil has been drained out of the can.

Alternatively, you could use a cheesecloth towel and empty the can into the towel, allowing the oil to drip through the towel into the drain. Start by picking up the ends of the towel and twisting it around the contents (tuna) until it forms a tight round ball. Then squeeze the excess oil out of the tuna.

And thirdly, you could use a strainer that has been specifically designed for finer food items such as tuna. Simply empty the contents of the can into the strainer and allow the oil to drip through.

Why is some tuna packed in oil

All tuna used to be canned in oil. There is a debate whether tuna canned in water is healthier than tuna canned in oil. The oil helps to preserve the tuna and lock in the nutrition and flavor while being stored in the can.

However, there was a shift as many people felt that tuna stored in oil contained much higher amounts of calories, and the switch was made to produce some cans of tuna in spring water.



I am a kind of person that would sneak a taste out of grandma’s pot when I was barely tall enough to reach it. I grew up in kitchens full of love and liveliness and have spent my whole live learning, experimenting and succeeding in the art of cooking. At Pro Family Chef, every day is an opportunity for a new meal and a brand new flavor. I created this website to connect people that love to cook, with the products designed to make their cooking easier, hassle-free and rewarding every time.

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