Rinse canned tuna to cut sodium — it's fine.

Yes, rinse it. You lose a little flavor, but not enough to care about, and the texture change is barely noticeable — especially if you’re mixing it with mayo or dressing.

A quick rinse under cold water can reduce sodium by about 25-40%, depending on the brand and how long you rinse. The trade-off is minor: some of the tuna’s natural oils and briny taste wash away, and the flakes can get slightly softer. But for most recipes — tuna salad, casseroles, melts — you’re adding enough other ingredients that you won’t notice.

If you’re eating it straight out of the can (no judgment), skip the rinse. That’s where the texture and flavor matter most. Otherwise, go ahead. You’re not ruining anything.

Save the salt for something that actually needs it.