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Light tuna (canned) Calories
High protein, low fat, source of omega-3, convenient canned fish
CALORIES
GI
POTASSIUM
FIBER
Light tuna (canned) Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
0g
· 0%
Protein
25.5g
· 92%
Fat
1g
· 8%
Fiber
0g
Light tuna (canned) Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
10.5mg · 66% DV
B6
0.3mg · 18% DV
Vitamin D
2.5µg · 13% DV
Minerals
Selenium
77µg · 140% DV
Iodine
50µg · 33% DV
Phosphorus
200mg · 29% DV
Sodium
320mg · 14% DV
Light tuna (canned) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Light tuna (canned) 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 (canned) Contain Allergens?
Contains these allergens:
Which Diets Is Light tuna (canned) 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 tuna (canned) Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Light tuna (canned)
Light tuna (canned) — Frequently Asked Questions
Should I drain canned light tuna before eating it?
Draining prevents tuna from making salads, sandwiches, or pasta dishes watery and gives it a firmer texture. If it is packed in water, draining it does not meaningfully change its nutrition.
What is the difference between light tuna and white tuna?
Light tuna usually comes from smaller species such as skipjack, while white tuna is typically albacore. Light tuna generally contains less mercury, making it the more frequent-choice option for many people.
How long does canned light tuna last after opening?
Transfer leftovers to a clean covered glass or plastic container and refrigerate promptly. For best safety and quality, use them within 3 to 4 days.
Can opened canned light tuna be frozen?
Yes, opened tuna can be frozen in an airtight container, although it may become slightly drier or softer after thawing. Thaw it in the refrigerator and do not refreeze thawed tuna.
Why does canned tuna sometimes taste dry or stringy?
Tuna is cooked during canning, so it can become dry-feeling when overmixed or served without a moist ingredient. Mixing it with lemon juice, yogurt, olive oil, avocado, or chopped vegetables improves the texture.
What foods go well with canned light tuna?
Lemon, leafy greens, tomatoes, capers, beans, chickpeas, and whole grains pair especially well with tuna. Adding vegetables or legumes also makes the meal more filling and adds fibre and a wider range of nutrients.
Is canned light tuna better before or after a workout?
Its protein makes canned light tuna a convenient post-workout meal component to support muscle repair. Before training, choose a light preparation and avoid rich sauces if they tend to upset your stomach.
Can I eat canned light tuna every day?
Light tuna is generally lower in mercury than larger tuna species, but dietary variety still matters. Rotate it with other fish, eggs, legumes, and other protein foods rather than relying on one food every day.
Can pregnant people eat canned light tuna?
Lower-mercury fish can be part of a nutritious pregnancy diet, but portion and frequency guidance should follow current local health authority recommendations. Canned light tuna is generally considered lower in mercury than albacore tuna.
Can I reduce the salt in canned tuna?
Draining tuna and briefly rinsing it under cold water can lower some of its sodium. Choosing no-salt-added or lower-sodium varieties is the most reliable option.
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Nutrition data compiled from USDA FoodData Central and scientific sources.