1 can (medium) of Canned Tuna (120 g) has 139 calories. That works out to 116 calories per 100 g. It contains 0 g of carbs, 30.6 g of protein, 1.2 g of fat and 0 g of fiber. Its 84 µg of Selenium covers 153% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Canned Tuna?

Canned tuna is tuna that has been cooked and packed for convenient storage, usually as flakes or small pieces. The liquid in the can may be water, brine or oil, so draining it can change both the texture and the flavour of a dish.

Its taste is mild and savoury, with a soft, slightly fibrous texture. It is commonly stirred into salads and pasta, or used in sandwiches and wraps; lemon, herbs and crunchy vegetables make easy companions. Canned tuna is a high-protein, low-fat option, with 25.5g of protein per 100g. For a lighter meal, drain an oil-packed can and serve the tuna with plenty of vegetables.

Canned Tuna Nutrition Facts

Selected: 100 g

116

KCAL / 100G

Carbs

· 0% DV

Protein

25.5g

· 51% DV

Fat

· 1% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 92% · Fat 8%

Canned Tuna Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

10.5mg · 66% DV

0.36mg · 21% DV

0.19mg · 15% DV

Minerals

Selenium

70µg · 127% DV

Iodine

50µg · 33% DV

Phosphorus

180mg · 26% DV

Sodium

320mg · 14% DV

How Nutritious Is Canned Tuna?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

58/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Canned Tuna Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Canned Tuna

To burn the 116 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Canned Tuna Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Canned Tuna Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Canned Tuna Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Canned Tuna Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 0:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Canned Tuna

🐟

Salmon Fillet

206 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

🐟

Smoked Salmon

117 kcal

Frequently Asked Questions About Canned Tuna

Can you eat canned tuna straight from the can?

Yes, canned tuna is cooked during processing and is ready to eat once the can is opened. Add it directly to sandwiches, salads, or pasta. Do not eat tuna from a can that is bulging, leaking, or badly damaged.

Is canned tuna in oil or water better?

Neither is universally better: oil-packed tuna is often richer and softer, while water-packed tuna has a lighter taste. Choose based on the dish and your preference. Drain it if you want a less wet filling or salad.

How long does canned tuna last after opening?

Keep leftover canned tuna in a covered container in the refrigerator rather than in the opened can. Use it within a few days for best quality, and discard it if it has been left at room temperature for an extended time.

Does canned tuna need to be rinsed?

No, rinsing canned tuna is not necessary. Draining removes the packing liquid, while rinsing can wash away flavor and make the flakes less pleasant. Rinsing may reduce some surface salt, but it does not guarantee a low-sodium result.

Can you freeze canned tuna after opening it?

Yes, you can freeze opened canned tuna in an airtight, freezer-safe container, though thawed tuna may be drier or more crumbly. Thaw it in the refrigerator and use it in cooked dishes, where a change in texture is less noticeable.

Is canned tuna safe to eat during pregnancy?

Yes, canned tuna can be eaten during pregnancy, but its mercury content varies by tuna species and product. The recommended amount depends on local guidance and your circumstances, so ask your doctor or dietitian how much is appropriate for you.

What is the difference between light and albacore canned tuna?

Light tuna usually comes from smaller tuna species and tends to have a milder flavor and lower mercury levels than albacore, also called white tuna. The species and mercury content matter when choosing tuna frequently, especially for children and during pregnancy.

How do you make canned tuna salad taste better?

Mix drained canned tuna with something creamy, something acidic, and crunchy ingredients. Mayonnaise or yogurt, lemon juice or vinegar, and chopped celery, onion, or pickles add contrast. Season gradually, since some canned tuna is already salty.

Can cats eat canned tuna meant for people?

Cats can have a small amount of plain canned tuna occasionally, but it should not replace balanced cat food. Tuna packed with added salt, spices, or sauces is unsuitable, and frequent servings can unbalance a cat’s diet.

Should you drain the liquid from canned tuna?

Drain canned tuna when you want a firmer filling or a less watery salad; keeping some liquid can help tuna stay moist in a recipe. Oil-packed tuna can add flavor, so account for it when adding oil or dressing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026