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Canned Tuna in Oil Calories
Protein source, omega-3, convenient, long shelf life
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 can (medium) of Canned Tuna in Oil (80 g) has 158 calories. That works out to 198 calories per 100 g. It contains 0 g of carbs, 18.8 g of protein, 9.2 g of fat and 0 g of fiber. Its 56 µg of Selenium covers 102% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Canned Tuna in Oil?
Canned Tuna in Oil is cooked tuna packed in oil to preserve it, usually in flakes or compact chunks. It is ready to use straight from the can, making it a convenient alternative to preparing fresh fish.
Its flavour is mild and savoury, while the oil gives the tuna a tender, moist texture. It is often folded into salads, sandwiches and pasta, or served with bread and vegetables for a quick meal. It provides plenty of protein, and the oil adds to its fat and energy content. For a lighter dish, drain some or all of the oil, or use a little of it in the dressing.
Canned Tuna in Oil Nutrition Facts
Selected: 100 g
198
KCAL / 100G
Carbs
0g
· 0% DV
Protein
23.5g
· 47% DV
Fat
11.5g
· 15% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 48% · Fat 52%
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Canned Tuna in Oil Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
8.6mg · 54% DV
B6
0.5mg · 29% DV
B2
0.18mg · 14% DV
Minerals
Selenium
70µg · 127% DV
Iodine
50µg · 33% DV
Phosphorus
210mg · 30% DV
Sodium
340mg · 15% DV
Potassium ⭐
220mg · 6% DV
How Nutritious Is Canned Tuna in Oil?
Nutrient density
High
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
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 in Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canned Tuna in Oil
To burn the 198 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
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 in Oil 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 in Oil Contain Allergens?
Contains these allergens:
Which Diets Is Canned Tuna in Oil 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 in Oil Fat Profile
SATURATED
2.2g
MONOUNSATURATED
5.6g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Canned Tuna in Oil
Is canned tuna in oil healthy?
Yes, canned tuna in oil is a convenient source of protein and omega-3 fats. Its oil also adds fat and energy, so drain some if you prefer a less oily meal; check the product’s salt content if you eat it often.
Can you eat canned tuna in oil straight from the can?
Yes, canned tuna in oil is already cooked and can be eaten as soon as the can is opened. Use a clean utensil, and refrigerate any portion you do not eat rather than leaving it out.
Should you drain the oil from canned tuna in oil?
Draining the oil is optional. Keep it for dressing pasta or salad, or drain the tuna if you want a less oily filling for a sandwich. The oil is not required to make the tuna safe to eat.
How often can you eat canned tuna in oil?
You can include canned tuna in oil in a varied diet, but avoid relying on tuna every day. Tuna can contain mercury, and recommended limits vary with tuna species and local health guidance.
How long does canned tuna in oil last after opening?
Transfer leftover canned tuna in oil to a covered container and refrigerate it promptly. Eat it within 3 days, and discard it if it has been left at room temperature for an extended period or develops an unusual smell.
Can you cook canned tuna in oil?
Yes, canned tuna in oil works in cooked dishes, but it is already cooked. Add it near the end of cooking in pasta, casseroles, or sauces so it warms through without becoming dry and crumbly.
Can you eat canned tuna in oil during pregnancy?
Yes, canned tuna in oil can be eaten during pregnancy, but tuna contains mercury, so the amount and type matter. Follow local pregnancy guidance on tuna portions, or ask your healthcare professional if you are unsure.
What is the difference between canned tuna in oil and canned tuna in water?
Canned tuna in oil has a richer, softer texture and retains oil in the can; tuna in water is generally less oily. Drain canned tuna in oil for a closer-to-water-packed texture, though it may still feel richer.
Can you freeze canned tuna in oil?
Yes, you can freeze opened canned tuna in oil in a sealed, freezer-safe container, though thawing may make its texture softer. Do not freeze it in the metal can, and use it soon after thawing in the refrigerator.
How can you tell if canned tuna in oil has gone bad?
Discard canned tuna in oil if its unopened can is bulging, leaking, or badly damaged, or if the opened tuna smells unusual or looks markedly changed. Never taste it to check whether a suspect can is safe.
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Nutrition data compiled from USDA FoodData Central and scientific sources.