Yes, rinsing canned tuna under water for three minutes removes roughly 80% of its sodium. That’s one of the most effective food-rinsing results studied, and it works because much of the salt added during canning sits on the surface and in the packing liquid rather than deep in the fish flesh.
How Much Sodium Rinsing Removes
A study published in the Journal of the American Dietetic Association found that a three-minute rinse under tap water reduced sodium in canned tuna by 80%, with no significant effect on iron content. To put that in practical terms: a one-ounce serving of water-packed tuna contains about 70 mg of sodium, so a standard 5-ounce can has roughly 350 mg. After a three-minute rinse, that drops to around 70 mg for the entire can.
Oil-packed tuna starts higher, at about 118 mg of sodium per ounce, so rinsing makes an even bigger absolute difference there. The tradeoff is that rinsing oil-packed tuna also strips away the oil that gives it a richer, moister texture.
Why Rinsing Works So Well
During canning, tuna is cooked and mixed with sodium chloride (table salt) to enhance flavor, prevent spoilage, and maintain color. The salt also lowers water activity inside the can, which inhibits microbial growth and extends shelf life. While some sodium does penetrate into the fish during processing, a large portion remains dissolved in the surrounding liquid or coating the surface of the chunks. That surface-level salt washes away easily under running water.
This is why simply draining the can helps but doesn’t do nearly as much as rinsing. Draining removes the liquid, but the salt clinging to the tuna stays put until water physically carries it away.
How to Rinse for Maximum Reduction
The method is simple. Open the can, dump the tuna into a fine-mesh strainer, and hold it under cool running tap water for about three minutes. Gently break apart larger chunks with a fork while rinsing so water reaches all surfaces. Let it drain thoroughly before using it in your recipe.
You don’t need to soak the tuna in a bowl of water. Running water continuously carries dissolved salt away, which is more effective than letting it sit in standing water where the sodium concentration eventually equalizes.
What Changes Besides Sodium
Rinsing does affect taste and texture. Water-packed tuna becomes more bland and flaky after rinsing, since you’re washing away the seasoned liquid it was packed in. Oil-packed tuna loses some of its rich, moist quality. For dishes with strong flavors like tuna salad with mustard, mayo, and pickles, you probably won’t notice the difference. For simpler preparations where the tuna is front and center, the flavor loss is more apparent.
The good news is that rinsing doesn’t strip meaningful amounts of other nutrients. The study that measured the 80% sodium reduction found no significant change in iron content, and the protein in the fish stays intact since it’s bound in the muscle tissue rather than dissolved in the liquid.
Rinsing vs. Buying No-Salt-Added Tuna
No-salt-added canned tuna is another option. StarKist’s no-salt-added albacore, for example, contains 65 mg of sodium per 4-ounce serving. That’s comparable to what you’d get from rinsing regular water-packed tuna for three minutes. The sodium in no-salt-added varieties comes from the fish itself, not from added salt during processing.
The advantage of buying no-salt-added tuna is convenience and consistency. You get reliably low sodium without the extra step, and the flavor and texture remain intact since nothing is being washed away. The downside is availability and cost. Not every store carries no-salt-added varieties, and they often cost more per can. Rinsing regular canned tuna gets you to a similar sodium level at a lower price point.
How This Fits Into Daily Sodium Limits
The FDA and Dietary Guidelines for Americans both recommend keeping sodium intake below 2,300 mg per day for adults. A single unrinsed can of water-packed tuna (about 350 mg) accounts for roughly 15% of that daily limit. After rinsing, that same can contributes only about 3%. For people managing high blood pressure or following a low-sodium diet, that difference adds up quickly across a week’s worth of meals.
Rinsing canned tuna is one of the simplest, most effective sodium-reduction strategies for any canned food. Three minutes at the sink cuts four-fifths of the salt with no special equipment, no extra cost, and no meaningful nutrient loss.