Is Tuna in Water or Oil More Healthy?

Although tuna packed in oil and tuna packed in water can both be fairly healthy components of a balanced diet, the tuna packed in water is a more nutritious option, because it is much lower in total and saturated fat than the version that is packed in oil.

Tuna in Water: Negatives

One cup of drained canned tuna packed in water contains about 179 calories, with only 1.3 grams of total fat and 0.4 gram of saturated fat. However, it does contain 46.2 milligrams of cholesterol, and 520.5 milligrams of sodium -- nearly 22 percent of the daily value for sodium. According to the University of Maryland Medical Center, a diet that contains excessive sodium can cause high blood pressure, so balance your tuna intake with low-sodium foods.

Tuna in Water: Positives

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A cup of drained canned tuna packed in water contains no carbohydrates and 39 grams of protein -- 78 percent of the DV for protein. It also contains 88 international units of vitamin A, which is 2 percent of the DV; 17 milligrams of calcium, which is also 2 percent of the DV; and 2.4 milligrams of iron, which is 13 percent of the DV.

Tuna in Oil: Negatives

One cup of drained canned tuna packed in oil contains about 289 calories, with 12 grams of total fat and 2.2 grams of saturated fat. That is over 11 percent of the DV for saturated fat. According to the Harvard School of Public Health, eating too much saturated fat can increase your risk of developing conditions like stroke or heart disease. The tuna also contains 517 milligrams of sodium and 26 milligrams of cholesterol -- 9 percent of the DV.

Tuna in Oil: Positives

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The cup of drained canned tuna packed in oil also contains no carbohydrates, and 43 grams of protein -- that is 85 percent of the daily value for protein. It also contains 112.4 international units of vitamin A, which is more than 2 percent of the DV; 19 milligrams of calcium, which is 2 percent of the DV; and 2 milligrams of iron, which is over 11 percent of the DV.