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High protein tuna Calories
High protein, low carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of High protein tuna (120 g) has 197 calories. That works out to 164 calories per 100 g. It contains 0 g of carbs, 30.5 g of protein, 8.4 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.
High protein tuna Nutrition Facts
Selected: 1 can (medium) · 120 g
197
KCAL / 120G
Carbs
0g
· 0% DV
Protein
30.5g
· 61% DV
Fat
8.4g
· 11% 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 62% · Fat 38%
High protein tuna nutrition facts table · 1 can (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.5 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 High protein tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 197 kcal |
| 1 ounce (small) | 28 g | 46 kcal |
| 1 can (small) | 80 g | 131 kcal |
| 1 serving (small) | 90 g | 148 kcal |
| 100 g | 100 g | 164 kcal |
| 1 piece (whole) | 100 g | 164 kcal |
| 1 serving (large) | 150 g | 246 kcal |
| 1 can (large) | 160 g | 262 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About High protein tuna
Is high protein tuna good for you?
Yes, high protein tuna is a convenient source of protein. Canned versions can contain differing amounts of sodium, so compare labels if you are limiting salt and choose a lower-sodium option when available.
How often can you eat high protein tuna?
You can include high protein tuna regularly, but it is sensible to rotate it with other fish and protein foods rather than rely on it every day. Tuna mercury levels vary by species, so follow age-specific guidance for children.
Does high protein tuna contain mercury?
Yes, high protein tuna can contain mercury, and the amount depends on the tuna species and its size. Larger species tend to accumulate more, so varying the fish you eat helps avoid relying on tuna alone.
Is high protein tuna in water or oil better?
High protein tuna in water is usually the lighter-tasting option, while tuna in oil tends to have a richer texture and flavor. Draining oil removes some of it, but does not make the two products identical.
How should you store high protein tuna after opening the can?
Transfer opened high protein tuna to a covered container and refrigerate it promptly. Avoid storing it in the opened can; discard it if it develops an unusual smell, appearance, or texture.
Should you rinse or drain high protein tuna?
Drain high protein tuna if you want to remove the packing water or oil; rinsing is usually unnecessary and can wash away flavor. If you are trying to reduce sodium, draining and briefly rinsing may help.
Can you eat high protein tuna during pregnancy?
Yes, high protein tuna can be eaten during pregnancy, but the amount and frequency matter because mercury levels vary by species. Ask your healthcare professional which tuna choices and limits are appropriate for your pregnancy.
Is canned high protein tuna already cooked?
Yes, canned high protein tuna is cooked during processing and is ready to eat straight from the can. You can serve it cold in a salad or sandwich, or add it to a hot dish near the end of cooking.
Can you heat high protein tuna?
Yes, you can heat high protein tuna, but never heat the sealed can. Take the tuna out first and warm it in a pan or mixed into a dish; prolonged cooking can make it dry.
What can you make with high protein tuna?
High protein tuna works well in tuna salad, sandwiches, pasta, and baked fillings. Mix it with lemon or yogurt for a simple salad, or stir it into a hot recipe near the end so it does not become dry.
High protein tuna Vitamins & Minerals
Vitamins
B12
2.88µg · 120% DV
B3
12.24mg · 77% DV
B6
0.9mg · 53% DV
B2
0.14mg · 11% DV
Minerals
Selenium
84µg · 153% DV
Phosphorus
312mg · 45% DV
Sodium
384mg · 17% DV
Iodine
22µg · 15% DV
Potassium ⭐
300mg · 9% DV
High protein tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High protein tuna
To burn the 197 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 High protein tuna?
High protein tuna is tuna prepared and sold in a convenient, usually canned form. Tuna is a saltwater fish caught in oceans around the world; canning makes it easy to keep on hand for quick meals. The exact flavour and texture depend on the cut and whether it is packed in oil or water.
Its taste is savoury and its flesh is firm and flaky. It is commonly stirred into salads, sandwiches, pasta or rice dishes, or served simply with vegetables and a squeeze of lemon. High protein tuna provides 25.44 g of protein per 100 g and contains no carbohydrates, making it useful in protein-focused meals. For a lighter serving, drain it well and pair it with plenty of fresh vegetables.
How Nutritious Is High protein tuna?
Nutrient density
Very 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 High protein 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 High protein tuna Contain Allergens?
Contains these allergens:
Which Diets Is High protein 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
High protein tuna Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.36g
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.