Canned Tuna Guide: Solid vs Flaked, in Oil vs in Water
The difference between solid and flaked tuna, in oil vs in water, and how to pick the right can for salads, pasta and sandwiches.
Reading a tuna can
Canned tuna varies in two main ways: the cut (solid pieces vs flaked) and the packing liquid (oil vs water). Both change the texture, flavour and how you'll use it. “Light” tuna refers to the species, usually skipjack, which is milder and more economical than albacore.
The main choices
- Solid or whole: firm, intact pieces — best for salads and plating
- Flaked or chunk: smaller bits — great for sandwiches, dips and pasta
- In olive oil: richer, moister and more flavourful
- In water: leaner and milder — lets you control the dressing
Oil vs water
Tuna in olive oil is moister and tastes richer — excellent flaked over a salad or tossed with pasta, and you can use the flavourful oil too. Tuna in water is leaner and milder, ideal when you're adding your own dressing or mayo. Neither is “better” — it depends on the dish.
How to use it
- Salads: solid tuna in oil, broken into chunks
- Pasta: tuna with capers, olives and tomato
- Sandwiches and melts: flaked tuna with mayo
- Dips and spreads: blended with beans or cream cheese
- Stuffed tomatoes or peppers
Tips
- Drain oil-packed tuna lightly — keep some for flavour
- Don't over-mix; leave some texture
- Pair tuna with capers, lemon, red onion and parsley
- Keep a multipack for fast lunches
Canned tuna, made simple
A couple of cans — solid in oil for salads, plus a multipack for lunches — cover a week of fast meals. Unico offers solid light tuna and light tuna in olive oil.