Calories in Canned Tuna
Canned tuna is a lean, high-protein seafood staple that is low in fat and calories. It is an excellent source of omega-3 fatty acids and essential minerals like selenium and vitamin D.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 116 | 25.5g | 0g | 0.8g |
| 1 oz (28g) | 1 oz (28g) | 33 | 7.2g | 0g | 0.2g |
| 1 can (6.5 oz), drained (167g) | 1 can (6.5 oz), drained (167g) | 194 | 42.6g | 0g | 1.4g |
| 1 serving (85 g) | 1 serving (85 g) | 99 | 21.7g | 0g | 0.7g |
| 1 cup, solid or chunks, drained (154g) | 1 cup, solid or chunks, drained (154g) | 179 | 39.3g | 0g | 1.3g |
Health Benefits
High-quality protein source essential for muscle growth and tissue repair.
Rich in Omega-3 fatty acids which support heart health and reduce inflammation.
Excellent source of Vitamin B12 and Selenium for healthy brain function and immunity.
Nutrition Tips
- Choose tuna packed in water to minimize added fats and unnecessary calories.
- Rinse canned tuna under cold water to reduce the sodium content by up to 80%.
- Limit consumption of albacore (white) tuna to once a week due to higher mercury levels compared to light tuna.
- Pair tuna with healthy fats like avocado or Greek yogurt instead of heavy mayonnaise for a healthier salad.
- Use canned tuna as a quick, shelf-stable protein boost for salads, pasta dishes, or whole-grain sandwiches.
GAYA Tracking Tip
When logging, specify if the tuna is packed in water or oil, as the calorie content varies significantly. Photographing the label or the drained fish helps GAYA estimate the portion size accurately.
Frequently Asked Questions
Is it safe to eat canned tuna every day?+
It is generally recommended to limit tuna intake to 2-3 times per week due to mercury concerns, especially with Albacore tuna. Light tuna is lower in mercury and safer for more frequent consumption.
Which is better: tuna in water or tuna in oil?+
Tuna in water is better for weight management as it has significantly fewer calories and less fat. Tuna in oil can be more flavorful but adds about 80-100 extra calories per serving.
Does canned tuna lose its nutrients during the canning process?+
No, canned tuna retains most of its protein and minerals. While some Omega-3s may be lost compared to fresh fish, it remains an excellent and convenient source of essential nutrients.
Track Canned Tuna calories with just a photo
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