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Canned Tuna (Oil, Drained) Calories
High protein, contains omega-3, convenient
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Canned Tuna (Oil, Drained) (120 g) has 223 calories. That works out to 186 calories per 100 g. It contains 0 g of carbs, 30.6 g of protein, 9.8 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.
Canned Tuna (Oil, Drained) Nutrition Facts
Selected: 1 can (medium) · 120 g
223
KCAL / 120G
Carbs
0g
· 0% DV
Protein
30.6g
· 61% DV
Fat
9.8g
· 13% 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 58% · Fat 42%
Canned Tuna (Oil, Drained) nutrition facts table · 1 can (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0 g | |
| Sodium | 403 mg | 18% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.6 g | 61% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Can of Canned Tuna (Oil, Drained)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 223 kcal |
| 2 tablespoon (chopped) | 30 g | 56 kcal |
| 1 piece (medium) | 50 g | 93 kcal |
| 1 serving (small) | 60 g | 112 kcal |
| 1 can (small) | 80 g | 149 kcal |
| 1 serving (medium) | 90 g | 167 kcal |
| 100 g | 100 g | 186 kcal |
| 1 serving (large) | 150 g | 279 kcal |
| 1 can (large) | 160 g | 298 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Canned Tuna (Oil, Drained)
Does canned tuna in oil contain mercury?
Yes, canned tuna in oil can contain mercury, and levels vary by tuna species. Choose a variety of seafood rather than relying on tuna frequently; people who are pregnant should follow current local guidance on tuna servings.
How long does canned tuna in oil last in the fridge after opening?
Canned tuna in oil lasts about 3–4 days in the refrigerator after opening when transferred to a covered food-safe container. Refrigerate it promptly, and do not leave the opened can sitting at room temperature.
Do you have to cook canned tuna in oil?
No, canned tuna in oil is ready to eat straight from the can. You can add it cold to salads or sandwiches, or stir it into a hot dish; heating it is a matter of preference, not food safety.
Should you drain the oil from canned tuna in oil?
Usually, yes: drain the excess oil if you want a less oily texture or are adding the tuna to a recipe. Press it gently with a fork over the sink, but keep a little oil if you want extra richness.
Can you freeze canned tuna in oil after opening it?
Yes, freeze leftover canned tuna in oil in a sealed, freezer-safe container rather than in the opened can. Its texture may become softer after thawing, so use it in cooked dishes, pasta, or casseroles.
Should you rinse canned tuna in oil before eating it?
No, rinsing canned tuna in oil is unnecessary and can wash away flavor. Drain the oil instead, then use the tuna as it is; rinsing is only useful if you specifically want to reduce its salty taste.
Is canned tuna in oil safe to eat during pregnancy?
Yes, canned tuna can be eaten during pregnancy, but the amount matters because tuna may contain mercury. Follow current local advice on tuna types and servings, and ask your prenatal care provider if you are unsure which guidance applies to you.
Is canned tuna in oil better than canned tuna in water?
Neither is universally better: tuna in oil tends to taste richer and feel more tender, while tuna in water has a lighter texture. For a less oily result, drain the oil well; choose based on the dish and the taste you prefer.
How can you tell if a can of tuna in oil is unsafe to eat?
Do not eat canned tuna in oil from a swollen, leaking, badly dented, or heavily rusted can. Discard it if it smells unpleasant after opening, and never taste it to check whether a questionable can is safe.
Does canned tuna in oil contain bones?
Usually, canned tuna in oil is sold without large bones, but small soft bones can occasionally remain. Check the tuna as you flake it with a fork, especially before serving it to a young child.
Canned Tuna (Oil, Drained) Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
10.32mg · 65% DV
B6
0.6mg · 35% DV
B5
0.84mg · 17% DV
Minerals
Selenium
84µg · 153% DV
Phosphorus
324mg · 46% DV
Iodine
60µg · 40% DV
Sodium
403mg · 18% DV
Potassium ⭐
284mg · 8% DV
Canned Tuna (Oil, Drained) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canned Tuna (Oil, Drained)
To burn the 223 calories in 1 can (medium) (120 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.
What is Canned Tuna (Oil, Drained)?
Canned tuna in oil, drained is tuna preserved in oil and drained before serving. Its flakes are tender and easy to break apart, with a fuller, richer taste than tuna packed in water. It is a convenient pantry staple used in salads, sandwiches, pasta dishes and rice bowls; lemon, herbs, crunchy vegetables and a little onion make natural companions. In many places, it is also mixed with mayonnaise for sandwich fillings, though it works just as well with a simple dressing.
It is protein-rich, providing 25.5 g per 100 g. Drain it well for a less oily dish, and taste before adding salt. Pair it with vegetables or whole-grain bread for an easy meal.
How Nutritious Is Canned Tuna (Oil, Drained)?
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.
Is Canned Tuna (Oil, Drained) 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 (Oil, Drained) Contain Allergens?
Contains these allergens:
Which Diets Is Canned Tuna (Oil, Drained) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Canned Tuna (Oil, Drained) Fat Profile
SATURATED
1.92g
MONOUNSATURATED
3.12g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.