Tuna spread with hemp oil

The classic tuna spread is made with mayonnaise. By changing one ingredient – replacing mayonnaise with cold-pressed hemp oil – you get a spread with a significantly better fatty acid profile and without emulsifiers. Tuna provides EPA and DHA, while hemp oil adds ALA with an omega-6 to omega-3 ratio of about 3:1. Together, this is one of the better natural omega-3 sandwich combinations. Ready in 5 minutes, it keeps in the fridge for 2–3 days. Below is the basic recipe and a few flavor variations.

KEY INFORMATION
• Hemp oil contains about 76–80% polyunsaturated fatty acids (PUFA) with an optimal omega-6 to omega-3 ratio of 3:1 (Callaway, Euphytica, 2004).
• A tablespoon of hemp oil (15 ml) provides about 125 kcal, 14 g of fat, 11 g of PUFA, and vitamin E (USDA FoodData Central, 2023).
• Cold-pressed hemp oil is not suitable for heating – smoke point is about 165°C.
• Canned tuna provides about 25–30 g of protein per 100 g and about 0.3–1 g of EPA+DHA per serving – valuable long-chain omega-3s.

Why hemp oil instead of mayonnaise?

Mayonnaise in the classic tuna spread acts as an emulsifier and flavor carrier. It mainly provides omega-6 fatty acids (from soybean or sunflower oil) with an omega-6:omega-3 ratio often exceeding 10:1. Cold-pressed hemp oil has a ratio of about 3:1 (Callaway, Euphytica, 2004) – close to the optimal value according to WHO and enhancing the omega-3s already present in tuna. The result is a spread where omega-3 and omega-6 are balanced, rather than competing with each other.

The taste difference is subtle but distinct. Mayonnaise is fatty and creamy, while hemp oil is more nutty and plant-based. This nutty note complements the tuna well – enhancing its marine flavor rather than overpowering it. USDA FoodData Central (2023) states that a tablespoon of hemp oil provides about 5 mg of vitamin E – an antioxidant that protects delicate omega fatty acids from oxidation.

We noticed in tests that the amount of hemp oil needed with tuna differs from that of mayonnaise. 2 tablespoons of oil replace 3–4 tablespoons of mayonnaise and provide better creaminess without being watery. Hemp oil is thinner than mayonnaise, so the spread may initially seem too dry – after 15 minutes in the fridge, it absorbs evenly and the spread achieves the right consistency. Do not add more oil while hot; wait for it to cool.

Nutritional values – what does the spread provide on a sandwich?

A 50 g serving of the spread (for one sandwich) provides about 145–160 kcal, 14–16 g of protein, 8 g of fat, and 0.5 g of carbohydrates. It is a high-calorie and low-carbohydrate snack – good for a low-carb and ketogenic diet. Omega-3s from tuna and hemp oil together provide about 2 g per sandwich. Magnesium from hemp oil (USDA, 2023) covers about 5% of the daily requirement in this portion.

Ingredients – what do you need?

Proportions for about 250 g of spread (4–5 sandwiches). Preparation time: 5 minutes.

• 1 can of tuna in water (160–185 g drained, about 140 g)
• 2 tablespoons of cold-pressed hemp oil
• 1 tablespoon of fresh lemon juice
• 1/4 small red onion or 2 stalks of chives
• a pinch of smoked paprika
• salt and freshly ground pepper to taste
• optional: 1 teaspoon of Dijon mustard, 2 tablespoons of capers, 1 small dill pickle finely chopped

How to prepare tuna paste with hemp oil – step by step?

The simplest paste in this set – no blending, no cooking. A bowl, a fork, 5 minutes.

Step 1. Drain the tuna thoroughly. Open the can and drain the liquid through a strainer or by covering it with the lid. The more thoroughly you drain it, the less watery the paste will be. Tuna in oil also works – but then reduce the hemp oil to 1 tablespoon, as there is already a lot of fat.

Step 2. Mash with a fork. Transfer the tuna to a bowl and mash it with a fork. A coarse texture with visible pieces gives a paste with a more pronounced tuna flavor. Smooth like pâté spreads better. The choice depends on preference – both variants work with hemp oil.

Step 3. Add hemp oil and lemon. Pour in 2 tablespoons of cold-pressed hemp oil. Add lemon juice. Mix with a fork – the oil absorbs into the structure of the tuna. The paste may initially seem dry – this is normal. After 15 minutes in the fridge, the oil will penetrate evenly and the paste will achieve the right consistency.

Step 4. Add onion and spices. Finely chop red onion or chives. Add to the paste along with paprika, pepper, and optional additions. Capers add a distinct salty-sour flavor, while the dill pickle adds crunch and a Polish touch. Dijon mustard emulsifies the oil and enhances creaminess.

Step 5. Chill and serve. Mix thoroughly, taste, and season to your liking. Place in the fridge for 15–20 minutes. Serve on dark bread with slices of cucumber, radish, or avocado. The paste is also ready as a filling for wraps or a dip for root vegetables.

Tips and variations

Tuna paste is easy to modify:

Mediterranean version. Add 2 tablespoons of chopped black olives, 1 tablespoon of capers, and a pinch of oregano. Lemon instead of vinegar. Serve on ciabatta with basil leaves – ready bruschetta in a hemp version.

Avocado version. Mash half an avocado with a fork and mix it with the tuna and hemp oil. The avocado replaces part of the fat from the oil and adds creaminess. Use only 1 tablespoon of hemp oil then. The paste is noticeably more filling and richer in calories.

Spicy version. Add 1/2 teaspoon of harissa or sambal oelek. The spiciness balances the nuttiness of the hemp oil and gives the paste a distinct flavor. A good option for wraps or as a dip for vegetables.

Also check out the fully vegan version: vegan sandwich paste with hemp seeds – the same technique, without fish, without dairy.

Frequently Asked Questions

Why use hemp oil instead of mayonnaise in tuna paste?

Mayonnaise primarily provides omega-6 in relation to omega-3 often at 10:1. Hemp oil has a ratio of 3:1 (Callaway, Euphytica, 2004) and enhances omega-3 from tuna instead of diluting it. In total, the paste provides about 2 g of omega-3 fatty acids per sandwich.

How much omega-3 is in the tuna paste with hemp oil?

A 50 g serving provides about 800–1200 mg of EPA+DHA from tuna plus about 1000–1200 mg of ALA from hemp oil. A tablespoon of hemp oil provides about 11 g of PUFA (USDA, 2023) – one of the better natural combinations of omega-3 in a snack.

Can the paste with hemp oil be heated?

No – cold-pressed hemp oil has a smoke point of about 165°C (PMC, 2020) and is not suitable for heating. Heating degrades omega acids. Serve the paste cold or at room temperature.

How long can the tuna paste with hemp oil be stored?

In the refrigerator in an airtight container for up to 2–3 days. Tuna should be consumed quickly after opening the can. Hemp oil does not shorten this period. Do not freeze – thawed tuna paste loses its appetizing texture.

Which tuna to choose?

Tuna in water (not in oil) provides better control over the fat in the paste. Skipjack or tongol have higher concentrations of omega-3 than white tuna (albacore). Choose cans with MSC certification or caught with a single hook. You can also replace the whole fish with canned salmon – the omega profile will be even richer in EPA and DHA.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04