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Drained tuna Calories
High protein, low fat, source of omega-3
CALORIES
GI
POTASSIUM
FIBER
Drained tuna Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
0g
· 0%
Protein
25.5g
· 92%
Fat
1g
· 8%
Fiber
0g
Drained tuna Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
10.5mg · 66% DV
B6
0.8mg · 47% DV
Vitamin D
3.5µg · 18% DV
Minerals
Selenium
80µg · 145% DV
Iodine
50µg · 33% DV
Phosphorus
220mg · 31% DV
Sodium
290mg · 13% DV
Drained tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Drained tuna Processed?
NOVA 2
Minimally 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 Drained tuna Contain Allergens?
Contains these allergens:
Which Diets Is Drained tuna 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
Drained 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.
Foods Similar to Drained tuna
Drained tuna — Frequently Asked Questions
Can drained tuna be eaten straight from the can?
Yes. Canned tuna is heat-processed, so it is ready to eat once opened; draining it well usually improves its texture and flavour.
How should opened drained tuna be stored?
Transfer leftovers from the can to a clean, covered glass or plastic container and refrigerate them. It is best used within 3–4 days.
Can drained tuna be frozen?
Yes, opened and drained tuna can be frozen in an airtight container. Its texture may become drier or more crumbly after thawing, so it works particularly well in pasta sauces, patties, or sandwich fillings.
How can I keep tuna from becoming dry?
Drain it without pressing out every bit of moisture, then combine it with olive oil, yogurt, lemon juice, avocado, or a tomato-based sauce. Prolonged high-heat cooking can make tuna firm and dry.
Is it safe to eat tuna with yogurt?
Yes. There is no scientific evidence that combining tuna and yogurt is harmful; yogurt, lemon, dill, and herbs make a fresh, creamy tuna dressing or filling.
What foods pair well with drained tuna?
Tuna pairs well with lemon, leafy greens, capers, beans, sweetcorn, whole grains, and olive oil. Combining it with vegetables and grains adds variety in texture and makes a more satisfying meal.
Is tuna better before or after a workout?
Tuna can be a convenient post-workout choice, especially when eaten as part of a meal that also includes carbohydrate foods. Before training, a large plain tuna serving may feel heavy or make some people thirsty, so adjust the amount and timing to your comfort.
Is it okay to eat tuna every day?
It is better to rotate tuna with other seafood and protein foods rather than relying on it daily. Tuna may contain mercury depending on the species, so pregnant or breastfeeding people and young children should follow local seafood-intake guidance.
Does canned tuna contain mercury?
Tuna can contain mercury, and the amount varies by species and fish size. Skipjack or “light” tuna is generally lower in mercury than larger species such as albacore or bigeye, so checking the label can help.
Is drained canned tuna less healthy than fresh tuna?
No. Drained canned tuna can be a practical, nutritious fish option, while fresh tuna mainly offers a different texture and more cooking flexibility. For canned products, check the label for salt content and the packing liquid used.
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Nutrition data compiled from USDA FoodData Central and scientific sources.