Canned Tuna in oil or water, which is better?

Tuna in oil or tuna in water.

What’s the difference between them?

And which should I get for my long term storage deep pantry?

Tuna in Oil vs Water

The main difference is tuna in oil has about four times as much fat. And more calories per can.

If you’re here viewing this from a weight conscious point of view, then tuna in water is your answer! Though you probably instinctively already knew that.

From a preparedness point of view, in my opinion tuna in oil is the way to go.

Tuna in Oil | How many Grams of Fat

A 5 ounce can of solid Genova Yellowfin Tuna in oil (olive) has 8 grams of fat.

39% of total calories are from fat.

Per 2 oz. (drained) serving:

90 calories
4 grams of fat
13 grams of protein

Note there are 2 servings per 5 oz. can.

Tuna in Water | How many Grams of Fat

A 5 ounce can of solid Chicken of the Sea White Albacore Tuna in water has 1 gram of fat.

8% of total calories are from fat.

Per 2 oz. (drained) serving:

60 calories
0.5 grams of fat
15 grams of protein.

Note there are 2 servings per 5 oz. can.

Tuna in Oil | Better for Preparedness

Overall, it seems that from a preparedness standpoint, tuna in oil may be the better choice.

Why? Because of higher fat and calorie content.

It may seem counter intuitive during times of non-emergency or while being health-aware. But more fat and calories will be important during challenging times.

Mercury in Tuna

Caution: Be aware of the dangers of mercury in tuna. The general advice that I’ve read is to not consume more than one or two cans of tuna per week.

Popular Choices in Tuna

Genova Yellowfin Tuna (canned in oil)

Chicken of the Sea Tuna (in water)

Which Tastes Better?

The Tuna Taste Test

Apart from the preparedness benefit of more fat and calories for tuna in oil, which tastes better? Tuna in oil or tuna in water?

Mrs.J likes solid white tuna in water.
Mr.J likes, well, I better like what she likes?

Continue reading: Canned Protein Foods for Preparedness

More: How Much Protein in your Deep Pantry?