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High protein, omega-3, low carb, convenient
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 can (medium) of Mixed canned tuna (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 2.6 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 can (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
2.6g
· 3% 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 83% · Fat 17%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.2 g | 56% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 132 kcal |
| 2 tablespoon (chopped) | 30 g | 33 kcal |
| 1 serving (small) | 60 g | 66 kcal |
| 1 can (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 serving (large) | 150 g | 165 kcal |
| 1 can (large) | 160 g | 176 kcal |
| 1 pack (jumbo) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Yes, tuna can contain mercury, and the amount varies with the species used. Because “mixed” does not identify a specific species, check the can’s ingredients and vary the fish you eat rather than relying on mixed canned tuna every day.
Neither is automatically better; choose based on the dish and the taste you want. Oil-packed mixed canned tuna is richer and often softer, while water-packed tuna has a leaner taste and works well when you want other ingredients to stand out.
Transfer leftover mixed canned tuna to a covered container and refrigerate it promptly; don’t store it in the opened can. Use it within three to four days, and discard it if it was left at room temperature for more than two hours.
Yes, tuna can be eaten during pregnancy, but the amount and type matter because tuna contains mercury. Since the species in mixed canned tuna may vary, follow your local pregnancy guidance or ask your doctor or dietitian how often to eat it.
Yes, mixed canned tuna is cooked during canning and is ready to eat straight from the can. You can add it cold to a sandwich or salad, or stir it into a cooked dish near the end so it doesn’t dry out.
“Mixed” doesn’t have one guaranteed meaning across brands; it may refer to the tuna species, cuts, or a mixture specified by the manufacturer. Read the ingredients on the can rather than assuming which tuna is inside.
No, don’t heat mixed canned tuna in its can. Transfer it to a microwave-safe or stovetop-safe dish first; sealed or empty cans should never go in a microwave, and heating food in the can isn’t a safe cooking method.
No, draining mixed canned tuna is optional. Drain it for a firmer, less oily or less wet filling; keep some of the liquid if you want extra moisture in a pasta sauce or salad. Follow the recipe’s texture needs.
Yes, you can freeze mixed canned tuna after opening, although its texture may become softer once thawed. Put it in an airtight freezer-safe container, thaw it in the refrigerator, and use it in cooked dishes, sandwiches, or salads.
Discard mixed canned tuna from a swollen, leaking, badly dented, or rusted can; don’t taste it to check. After opening, also throw it away if liquid spurts out or it has an unusual or unpleasant smell.
Vitamins
B12
3µg · 125% DV
B3
10.2mg · 64% DV
B6
0.6mg · 35% DV
B2
0.26mg · 20% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Sodium
396mg · 17% DV
Potassium ⭐
336mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 132 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.
Mixed canned tuna is a convenient shelf-stable seafood made by cooking tuna and packing it in a can. What “mixed” refers to can vary by product, so check the label for details such as whether it is packed in oil or water.
Its flavour is savoury and mildly salty, with tender flakes that are easy to fold into other dishes. It is commonly used in sandwiches, salads and pasta, or served simply with lemon and fresh vegetables. For English-speaking home cooks, it makes a quick lunch or an easy pantry ingredient. It is high in protein and contains no carbohydrates; pair it with vegetables or whole grains for a more complete meal.
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.
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.
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.
Contains these allergens:
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
SATURATED
0.6g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.