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Harras tuna in olive oil Calories
Canned tuna in olive oil, source of protein and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Harras tuna in olive oil (80 g) has 184 calories. That works out to 230 calories per 100 g. It contains 0 g of carbs, 17.6 g of protein, 12.8 g of fat and 0 g of fiber. Its 48 µg of Selenium covers 87% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Harras tuna in olive oil Nutrition Facts
Selected: 1 can (medium) · 80 g
184
KCAL / 80G
Carbs
0g
· 0% DV
Protein
17.6g
· 35% DV
Fat
12.8g
· 16% 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 38% · Fat 62%
Harras tuna in olive oil nutrition facts table · 1 can (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 184 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 280 mg | 12% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 17.6 g | 35% |
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 Harras tuna in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 80 g | 184 kcal |
| 1 tablespoon (chopped) | 20 g | 46 kcal |
| 1 piece (mini) | 40 g | 92 kcal |
| 1 serving (small) | 60 g | 138 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (large) | 100 g | 230 kcal |
| 1 can (large) | 160 g | 368 kcal |
| 1 pack (jumbo) | 240 g | 552 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Harras tuna in olive oil
Can you eat Harras tuna in olive oil straight from the can?
Yes, Harras tuna in olive oil is ready to eat once the can is opened; it has already been cooked during canning. Add it straight to a sandwich, salad or pasta without reheating it first.
Should you drain the oil from Harras tuna in olive oil?
No, draining the oil is optional. Drain it if you want a less oily result, or keep some in the dish for extra olive-oil flavor. The oil also carries some of the tuna’s flavor.
How long does Harras tuna in olive oil last after opening?
Transfer opened Harras tuna in olive oil to a covered container, refrigerate it promptly and use it within 1–2 days. Don’t leave it in an opened can at room temperature, and discard it if it smells or looks unusual.
Is Harras tuna in olive oil healthier than tuna in water?
Not automatically: Harras tuna in olive oil has a richer taste and more fat, while water-packed tuna is usually leaner. The better choice depends on the meal you’re making and whether you want the olive-oil flavor.
Can you use the oil from Harras tuna in olive oil for cooking?
Yes, you can use the oil from Harras tuna in olive oil in a dressing or to flavor a cooked dish. It will taste of tuna, so add a little first and check that the flavor suits the recipe.
What can you make with Harras tuna in olive oil?
Harras tuna in olive oil works well in pasta, sandwiches, salads and baked potatoes. For a quick meal, combine it with cooked pasta, vegetables and a squeeze of lemon; add the tuna near the end so it stays in larger pieces.
Is Harras tuna in olive oil safe to eat during pregnancy?
Tuna can be eaten during pregnancy, but its mercury content varies by species and intake should be limited according to local guidance. Ask your doctor or midwife how often Harras tuna in olive oil is suitable for you.
Can you freeze Harras tuna in olive oil after opening the can?
Yes, freeze leftover Harras tuna in olive oil in a sealed, freezer-safe container rather than in the opened can. Its texture may become softer after thawing, so it’s usually better in a cooked dish than in a salad.
How should you store an unopened can of Harras tuna in olive oil?
Keep unopened Harras tuna in olive oil in a cool, dry cupboard and follow the date printed on the can. Don’t use a can that is leaking, badly dented or swollen.
Is Harras tuna in olive oil a good choice for a quick lunch?
Yes, Harras tuna in olive oil makes a convenient protein-rich lunch component and needs no cooking. Pair it with vegetables and a grain or bread for a more filling meal, and drain some oil if you prefer a less rich result.
Harras tuna in olive oil Vitamins & Minerals
Vitamins
B12
1.84µg · 77% DV
B3
8.4mg · 53% DV
B6
0.4mg · 24% DV
Vitamin D
2.8µg · 14% DV
Minerals
Selenium
48µg · 87% DV
Iodine
32µg · 21% DV
Phosphorus
144mg · 21% DV
Sodium
280mg · 12% DV
Potassium ⭐
176mg · 5% DV
Harras tuna in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Harras tuna in olive oil
To burn the 184 calories in 1 can (medium) (80 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 Harras tuna in olive oil?
Harras tuna in olive oil is canned tuna packed with olive oil, ready to eat once opened. The fish has a savoury, mildly briny flavour, while the oil gives it a richer finish; its flakes separate easily and mix well into other dishes. Use it in salads, sandwiches, pasta or on toast for a quick meal, or serve it as part of a simple spread with bread and vegetables.
It is a protein-rich option, with much of its richness coming from the olive oil. For a lighter plate, drain some of the oil and pair the tuna with leafy vegetables, tomatoes and a squeeze of lemon. You can also use a little of the oil as dressing, so the dish stays flavourful without adding extra.
How Nutritious Is Harras tuna in olive 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.
Is Harras tuna in olive 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 Harras tuna in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Harras tuna in olive 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
Harras tuna in olive oil Fat Profile
SATURATED
2.16g
MONOUNSATURATED
7.28g
POLYUNSATURATED
2.56g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.