1 can (medium) of Light tuna (120 g) has 139 calories. That works out to 116 calories per 100 g. It contains 0 g of carbs, 30.6 g of protein, 1.2 g of fat and 0 g of fiber. Its 96 µg of Selenium covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Light tuna Nutrition Facts

Selected: 100 g

116

KCAL / 100G

Carbs

· 0% DV

Protein

25.5g

· 51% DV

Fat

· 1% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 92% · Fat 8%

Light tuna Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

10.5mg · 66% DV

0.8mg · 47% DV

Vitamin D

3µg · 15% DV

Minerals

Selenium

80µg · 145% DV

Iodine

50µg · 33% DV

Phosphorus

220mg · 31% DV

Sodium

290mg · 13% DV

How Nutritious Is Light tuna?

Nutrient density

High

70/ 100

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

58/ 100

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.

Light tuna Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Light tuna

To burn the 116 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Light 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 Light tuna Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Light tuna 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

Light 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.

Compare Light tuna

🐟vs🐟

Light tuna vs Salmon Fillet90 kcal fewer per 100 g

→🐟vs🐟

Light tuna vs Canned TunaSame calories per 100 g

→🐟vs🐟

Light tuna vs Fish6 kcal more per 100 g

→🐟vs🐟

Light tuna vs Tuna16 kcal fewer per 100 g

→

Foods Similar to Light tuna

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Light tuna

What is the difference between light tuna and white tuna?

Light tuna usually comes from smaller species such as skipjack or yellowfin, while white tuna is typically albacore. Light tuna has a darker color and stronger flavor, and it is generally lower in mercury than albacore.

Should canned light tuna be drained?

Draining helps remove excess packing liquid and can reduce sodium intake, depending on the product. For tuna packed in oil, draining also removes some of the added oil; rinsing is optional but may reduce flavor.

How should light tuna be stored after opening?

Transfer leftover tuna from the can to a covered glass or food-safe container and refrigerate it. It is best used within 3 to 4 days.

Can light tuna be frozen?

Yes, opened tuna can be frozen in an airtight container if you will not use it soon. Thaw it in the refrigerator; its texture may be slightly softer after thawing.

Is light tuna better before or after a workout?

It works particularly well after training as part of a protein-containing meal that supports recovery. Before exercise, pair a smaller serving with an easy-to-digest carbohydrate such as bread, rice, or potatoes.

What goes well with light tuna?

Lemon, leafy greens, tomatoes, peppers, herbs, and beans pair well with tuna. Combining it with whole-grain bread, potatoes, rice, or legumes makes a more complete and satisfying meal.

Can you eat light tuna every day?

It is better to vary your seafood choices rather than rely on tuna every day. Rotate it with fish such as salmon, sardines, trout, or anchovies; pregnant or breastfeeding people and young children should follow local guidance on fish intake and mercury exposure.

Does light tuna contain mercury?

All tuna can contain some mercury, but canned light tuna is generally considered a lower-mercury choice than albacore or white tuna. Frequency and portion size still matter, especially for people in sensitive groups.

Is tuna with mayonnaise unhealthy?

Tuna and mayonnaise can fit into a balanced meal, but generous amounts of mayonnaise make the dish more energy-dense and higher in fat. Greek yogurt, mustard, lemon juice, herbs, and diced vegetables are lighter alternatives for a creamy tuna salad.

Does heating light tuna reduce its protein?

Brief heating does not meaningfully remove the protein from tuna. Since canned tuna is already cooked, prolonged high heat is more likely to dry it out and affect its texture than to improve it.

Have another question about Light tuna?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026