Tuna In Oil — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Tuna in oil nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 198 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 0 g | - |
| Fiber | 0 g | - |
| Sugars | 0 g | - |
| Glycemic Index | 0 | - |
| Protein | 29 g | 58% |
| Sodium | 360 mg | 15.65% |
| Total Fat | 8 | 10.26% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
29 g
💪 High Protein Content
Tuna in oil facts & tips
Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- Contains essential vitamins and minerals such as Vitamin D, B12, selenium, and niacin, which support overall health and well-being.
- Enhanced flavor due to the oil, which can make it more palatable and enjoyable.
Health risks
- High fat content due to the oil in which the tuna is packed, which can contribute to increased calorie intake and weight gain if consumed in large quantities.
- High mercury content particularly in larger species of tuna, which can pose significant health risks if consumed in large quantities, especially for pregnant women and young children.
- High sodium content in some canned tuna in oil, which can contribute to hypertension and increased cardiovascular risks.
- Potential for histamine poisoning (scombroid poisoning) if tuna in oil is not properly stored or handled, leading to symptoms like rash, diarrhea, and headaches.
How to choose tuna in oil
Canned tuna in oil should feature chunks that are moist and flavorful, with the oil enhancing the tuna's natural taste without overpowering it. The oil should be clear and not cloudy.
Do not buy tuna in oil if the oil appears murky or the tuna has lost its texture and appears mushy. Cans that have rust or are leaking should also be avoided, as they suggest the integrity of the can has been compromised.
How to store tuna in oil
Tuna in oil should be stored in the refrigerator after opening, kept in its original container or a sealed one. This maintains its flavor and quality for up to five days.
Air exposure can cause the tuna to spoil. Avoid leaving it uncovered, and always ensure the lid is tightly sealed after each use. Use clean utensils to prevent contamination and check for any off smells before consuming.
✅ Extra Tip
How long does it last?
Tuna in oil can last for 1-2 years unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 3-5 days.
What to do with leftovers?
Leftover tuna in oil can be used in a variety of savory dishes. Flake it and add to salads, sandwiches, or wraps for a rich and flavorful protein, or mix it into a pasta dish with olive oil, garlic, and herbs. Tuna in oil is also great when used in tuna melts with cheese and bread, or mixed into a tuna salad with mayonnaise, celery, and onions.
Use tuna in oil in a quiche or frittata with eggs, cheese, and herbs, or mix it into a rice bowl with vegetables and a tangy dressing. If you have a lot of tuna in oil, consider making a batch of tuna patties by mixing the fish with breadcrumbs, eggs, and seasonings, then frying until golden. Tuna in oil can also be added to a seafood chowder with potatoes and corn, or used as a topping for pizzas or flatbreads. For a quick snack, serve tuna in oil with crackers and cream cheese, or mix it into a salad with greens and a citrus vinaigrette.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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