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Light drained tuna Calories
High-protein, low-carb drained canned light tuna
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Light drained tuna has 116 calories. It contains 0 g of carbs, 25.5 g of protein, 0.8 g of fat and 0 g of fiber. Its 70 µg of Selenium covers 127% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Light drained tuna Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
0g
· 0% DV
Protein
25.5g
· 51% DV
Fat
0.8g
· 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%
Light drained tuna nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 280 mg | 12% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.5 g | 51% |
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 Light drained tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 99 kcal |
| 1 ounce (small) | 28 g | 32 kcal |
| 1 serving (small) | 56 g | 65 kcal |
| 1 pack (mini) | 80 g | 93 kcal |
| 100 g | 100 g | 116 kcal |
| 1 can (medium) | 100 g | 116 kcal |
| 1 can (large) | 120 g | 139 kcal |
| 1 can (large) | 145 g | 168 kcal |
| 1 cup (shredded) | 150 g | 174 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Light drained tuna
Is light drained tuna good for you?
Yes, light drained tuna is a convenient source of protein and is naturally low in fat. Canned varieties can differ in sodium, so people limiting salt should take the product’s nutrition information into account.
What does “light” mean in light drained tuna?
“Light” usually describes the type of tuna, not a reduced-fat recipe or a guarantee of fewer calories. Canned light tuna is commonly made from smaller tuna species such as skipjack, while albacore is sold as white tuna.
Is light drained tuna lower in mercury than albacore?
Usually, yes. Light drained tuna tends to contain less mercury than albacore because it is generally made from smaller tuna species. Mercury levels still vary, so it is sensible to alternate tuna with other seafood rather than relying on it every day.
Can you eat light drained tuna straight from the can?
Yes, light drained tuna is cooked during canning and is ready to eat once drained. You do not need to heat it first; add it cold to a salad, sandwich, or pasta, or warm it briefly in a cooked dish.
How should you store opened light drained tuna?
Move opened light drained tuna from the can into a covered container and refrigerate it. Use it promptly, and discard it if it has been left out for a long time or develops an unusual smell or appearance.
Should you rinse light drained tuna before eating it?
No, light drained tuna does not need rinsing. Draining removes the packing liquid, and rinsing can wash away flavor and make the tuna less pleasant in texture. A brief rinse is an option if you specifically want to reduce surface salt.
Can light drained tuna be frozen?
Yes, light drained tuna can be frozen in an airtight container, but thawing may leave it drier or more crumbly. It works best after thawing in cooked dishes, tuna salad, or sandwich fillings rather than as a neat topping.
Why is light drained tuna sold already drained?
Drained light tuna has had its canning liquid removed, making it easier to portion and add directly to meals. The drained weight describes the fish itself, rather than the liquid that would otherwise come with it.
What can you make with light drained tuna besides a sandwich?
Light drained tuna works well in pasta, grain bowls, stuffed potatoes, and salads. Fold it into warm dishes near the end of cooking so it heats through without becoming unnecessarily dry or breaking into tiny flakes.
Is light drained tuna the same as fresh tuna?
No. Light drained tuna is cooked and preserved in a can, while fresh tuna is sold uncanned and needs to be prepared before eating. Canned tuna is ready to use and has a softer, flakier texture than a fresh tuna steak.
Light drained tuna Vitamins & Minerals
Vitamins
B3
18.8mg · 118% DV
B12
2.2µg · 92% DV
B6
0.77mg · 45% DV
Vitamin D
1.7µg · 9% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
240mg · 34% DV
Sodium
280mg · 12% DV
Iodine
18µg · 12% DV
Potassium ⭐
250mg · 7% DV
Light drained tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Light drained tuna
To burn the 116 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 Light drained tuna?
Light drained tuna is the solid fish from a can of light tuna after its packing liquid has been removed. “Light” generally refers to the type or colour of the tuna, rather than promising a reduced-calorie product. It is a convenient pantry ingredient, commonly folded into salads, sandwiches and pasta, or served with crackers and chopped vegetables.
Its texture is tender and flaky, with a savoury, mildly fishy taste that takes well to lemon, herbs and sharp dressings. It is high in protein and contains no carbohydrates, making it an easy base for a filling meal. For a lighter tuna salad, use citrus or a little yoghurt in place of a generous amount of mayonnaise.
How Nutritious Is Light drained 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 Light drained 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 Light drained tuna Contain Allergens?
Contains these allergens:
Which Diets Is Light 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
Light drained tuna Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.25g
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.