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Oil-drained tuna Calories
High in protein and a source of omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Oil-drained tuna (85 g) has 168 calories. That works out to 198 calories per 100 g. It contains 0 g of carbs, 24.7 g of protein, 7 g of fat and 0 g of fiber. Its 55.3 µg of Selenium covers 100% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-drained tuna Nutrition Facts
Selected: 1 can (medium) · 85 g
168
KCAL / 85G
Carbs
0g
· 0% DV
Protein
24.7g
· 49% DV
Fat
7g
· 9% 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 61% · Fat 39%
Oil-drained tuna nutrition facts table · 1 can (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.36 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 301 mg | 13% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.7 g | 49% |
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 Can of Oil-drained tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 85 g | 168 kcal |
| 1 tablespoon (small) | 15 g | 30 kcal |
| 2 tablespoon (medium) | 30 g | 59 kcal |
| ½ can (half) | 42 g | 83 kcal |
| 1 pack (small) | 80 g | 158 kcal |
| 100 g | 100 g | 198 kcal |
| 1 serving (medium) | 100 g | 198 kcal |
| 1 can (large) | 142 g | 281 kcal |
| 1 serving (large) | 170 g | 337 kcal |
Calculated from 198 calories per 100 g.
Frequently Asked Questions About Oil-drained tuna
Is oil-drained tuna ready to eat?
Yes, oil-drained tuna is ready to eat straight from the can. The tuna is cooked during canning, so you can add it directly to sandwiches, salads, or pasta without heating it first.
Is oil-drained tuna healthy?
Yes, oil-drained tuna is a convenient source of protein and omega-3 fats. Canned tuna can contain salt, so compare options if you are limiting sodium and avoid adding extra salt before tasting it.
How long does oil-drained tuna last after opening?
Oil-drained tuna keeps for about 3–4 days in the refrigerator after opening when transferred to a covered container. Refrigerate it promptly, rather than leaving it in the opened can or at room temperature.
Does draining oil remove omega-3 from tuna?
Draining the oil may remove some omega-3 fats that have moved into the packing oil, but it does not remove all the omega-3 from the tuna itself. The amount left varies with the tuna and the canning method.
How do you stop oil-drained tuna from tasting dry?
Mix oil-drained tuna with a moist ingredient such as mayonnaise, Greek yogurt, or mashed avocado to soften its texture. Lemon juice, mustard, or a little dressing also adds flavor without needing to put the canning oil back in.
Can oil-drained tuna be frozen?
Yes, oil-drained tuna can be frozen in an airtight container, though it may become drier or more crumbly after thawing. Thaw it in the refrigerator and use it in a cooked dish, such as pasta or a casserole.
Do you need to rinse oil-drained tuna before eating it?
No, oil-drained tuna does not need rinsing before you eat it. Rinsing can wash away flavor and make the fish wetter; drain the oil well and season it to taste instead.
What can you make with oil-drained tuna?
Oil-drained tuna works well in tuna salad, sandwiches, pasta, rice bowls, and baked dishes. Mix it into the recipe near the end of cooking when possible, since it is already cooked and can become dry if heated for too long.
Can you eat oil-drained tuna every day?
It is better not to rely on oil-drained tuna as your daily fish choice. Tuna’s mercury content varies by species, so vary your seafood and follow current local guidance on how often to eat the type listed on the can.
Can you eat oil-drained tuna during pregnancy?
Yes, tuna can be eaten during pregnancy, but the suitable type and frequency depend on its mercury level. Follow your local pregnancy guidance for fish and ask your healthcare professional if you need advice tailored to you.
Oil-drained tuna Vitamins & Minerals
Vitamins
B12
2.13µg · 89% DV
B3
11.31mg · 71% DV
B6
0.39mg · 23% DV
Vitamin E
1.44mg · 10% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
216mg · 31% DV
Sodium
301mg · 13% DV
Iodine
15µg · 10% DV
Potassium ⭐
201mg · 6% DV
Oil-drained tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-drained tuna
To burn the 168 calories in 1 can (medium) (85 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 Oil-drained tuna?
Oil-drained tuna is tuna preserved in oil and drained before serving. Draining removes much of the surface oil, though some remains in the fish. Its firm, flaky texture and savoury flavour work in both simple meals and more substantial dishes.
Across the English-speaking world, it is commonly stirred into salads, sandwiches, pasta or grain bowls, often with lemon, herbs or crunchy vegetables. You can serve it cold or fold it into a warm dish near the end of cooking. It is high in protein and contains no carbohydrates, making it a convenient, filling option. Pair it with plenty of vegetables for a lighter meal, or choose tuna packed in water if you want less oil.
How Nutritious Is Oil-drained tuna?
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 Oil-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 Oil-drained tuna Contain Allergens?
Contains these allergens:
Which Diets Is Oil-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
Oil-drained tuna Fat Profile
SATURATED
1.36g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.79g
Omega 6:3 ratio 5.2:1
Above the ideal 4:1 (5.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.