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Lean Canned Tuna in Water Calories
High in protein and low in fat; sodium can vary by brand.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Lean Canned Tuna in Water has 52 calories. It contains 0 g of carbs, 11.6 g of protein, 0.4 g of fat and 0 g of fiber. Its 10.9 µg of B12 covers 454% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean Canned Tuna in Water Nutrition Facts
Selected: 100 g
52
KCAL / 100G
Carbs
0g
· 0% DV
Protein
11.6g
· 23% DV
Fat
0.4g
· 1% 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 93% · Fat 7%
Lean Canned Tuna in Water nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 11.6 g | 23% |
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 Serving of Lean Canned Tuna in Water?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 52 kcal |
| 1 tablespoon (small) | 10 g | 5 kcal |
| 2 tablespoon (medium) | 20 g | 10 kcal |
| 1 ounce (small) | 28 g | 15 kcal |
| 1 serving (small) | 75 g | 39 kcal |
| 100 g | 100 g | 52 kcal |
| 1 can (medium) | 120 g | 62 kcal |
| 1 can (large) | 160 g | 83 kcal |
| 1 cup (medium) | 165 g | 86 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Lean Canned Tuna in Water
Is lean canned tuna in water already cooked?
Yes. Lean canned tuna in water is cooked during the canning process, so you can eat it straight from the can or add it directly to salads and sandwiches.
How do you drain lean canned tuna in water without making a mess?
Open the can fully, hold the lid against the tuna, and pour the water into the sink while keeping the fish in place. For a drier texture, press gently with a fork rather than crushing the tuna.
How long does lean canned tuna in water last after opening?
Keep it in a covered, airtight container in the refrigerator and eat it within 1–2 days. Transfer it out of the opened can instead of storing it in the tin, which helps protect its flavor and texture.
Can you eat lean canned tuna in water straight from the can?
Yes. Lean canned tuna in water is ready to eat once the can is opened; draining it is optional. Use a clean utensil, and refrigerate any portion you do not eat promptly.
Is lean canned tuna in water safe during pregnancy?
It can be eaten during pregnancy, but tuna contains mercury and the safe frequency depends on the type of tuna. Ask your healthcare professional for guidance on the varieties and amounts that suit your pregnancy.
What is the difference between lean canned tuna in water and tuna in oil?
Lean canned tuna in water is packed in water, while tuna in oil is packed with added oil. Even after draining, the oil-packed option may have a richer taste and a less lean texture.
Should you rinse lean canned tuna in water to remove sodium?
You can rinse it briefly under running water to remove some surface salt, although the amount of sodium reduced varies. Rinsing may also make the tuna taste milder, so draining alone may be preferable for some recipes.
Can you freeze lean canned tuna in water?
Yes, but freezing can make lean canned tuna in water drier or more crumbly after thawing. Freeze it in an airtight container and use the thawed tuna in a mixed dish, such as pasta or tuna salad.
Why does lean canned tuna in water taste dry?
Because it contains little fat, lean canned tuna in water can feel dry, especially if it is drained thoroughly or heated for too long. Stirring in a dressing, mayonnaise, yogurt, or a little olive oil adds moisture.
Can you heat lean canned tuna in water for a tuna melt or pasta?
Yes. It is already cooked, so add it near the end of cooking and heat it just until warm. Prolonged cooking can dry out the tuna and make its texture less tender.
Lean Canned Tuna in Water Vitamins & Minerals
Vitamins
B12
10.9µg · 454% DV
B3
13.3mg · 83% DV
B6
0.3mg · 18% DV
Vitamin D
1.7µg · 9% DV
Minerals
Selenium
80µg · 145% DV
Phosphorus
200mg · 29% DV
Sodium
300mg · 13% DV
Copper
0.07mg · 8% DV
Potassium ⭐
237mg · 7% DV
Lean Canned Tuna in Water Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean Canned Tuna in Water
To burn the 52 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.
What is Lean Canned Tuna in Water?
Lean canned tuna in water is cooked tuna packed in water, ready to drain and use. Its mild, savoury taste and flaky texture work well in sandwiches, salads, pasta or a baked potato. It is a convenient pantry staple in many countries, often served as a quick lunch or added to a simple meal with greens and a squeeze of lemon.
It provides plenty of protein while being very low in fat and containing no carbohydrates. For a lighter meal, pair it with vegetables rather than a rich dressing; draining it well also helps keep the dish simple. Sodium levels can vary between brands, so check the label if you are comparing products.
How Nutritious Is Lean Canned Tuna in Water?
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 Lean Canned Tuna in Water 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 Lean Canned Tuna in Water Contain Allergens?
Contains these allergens:
Which Diets Is Lean Canned Tuna in Water 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
Lean Canned Tuna in Water Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.23g
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.