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Reduced-fat tuna Calories
High protein, reduced fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Reduced-fat tuna has 116 calories. It contains 0 g of carbs, 25.5 g of protein, 1.2 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.
Reduced-fat tuna Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
0g
· 0% DV
Protein
25.5g
· 51% DV
Fat
1.2g
· 2% 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 90% · Fat 10%
Reduced-fat tuna nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.3 g | 2% |
| 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 Reduced-fat tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 116 kcal |
| 1 piece (small) | 30 g | 35 kcal |
| 1 piece (medium) | 50 g | 58 kcal |
| ½ can (half) | 60 g | 70 kcal |
| 1 can (small) | 80 g | 93 kcal |
| 100 g | 100 g | 116 kcal |
| 1 can (medium) | 120 g | 139 kcal |
| 1 cup (shredded) | 140 g | 162 kcal |
| 1 can (large) | 160 g | 186 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Reduced-fat tuna
Is reduced-fat tuna already cooked?
Yes, reduced-fat tuna sold in a can is cooked during processing, so you can eat it straight from the can. Drain it if you prefer a firmer texture, or add it directly to salads, sandwiches, and pasta.
What makes reduced-fat tuna different from regular canned tuna?
Reduced-fat tuna contains less fat than a standard oil-packed version. The difference often comes from the packing liquid or how much oil remains with the fish; the tuna itself may be similar. Check the product details to see how that particular version is made.
Should you drain reduced-fat tuna before eating it?
Not necessarily. Draining reduced-fat tuna removes some of its packing liquid and can make the fish less moist; leaving a little liquid can help it mix into a sandwich filling or salad. Follow any preparation directions on the can.
How long does reduced-fat tuna last after opening?
Transfer leftover reduced-fat tuna to a covered container and refrigerate it promptly. Use it within a few days, and discard it if it has been left at room temperature for an extended period. Storing it outside the opened can helps protect its texture and flavour.
Can you freeze reduced-fat tuna?
Yes, reduced-fat tuna can be frozen, although thawing may make it softer or drier. Seal it in a freezer-safe container, thaw it in the refrigerator, and use it in a cooked dish or sandwich filling where a change in texture is less noticeable.
Is reduced-fat tuna safe to eat every day?
It is better not to rely on reduced-fat tuna every day. Tuna can contain mercury, and the amount varies by species; rotating it with other fish and protein foods helps limit repeated exposure. Children may need stricter limits than adults.
Can you eat reduced-fat tuna during pregnancy?
Yes, reduced-fat tuna can be eaten during pregnancy, but the safe amount depends on the type of tuna and its mercury content. Follow local pregnancy guidance on tuna portions, and ask your healthcare professional if you need advice for your situation.
Why does reduced-fat tuna sometimes taste dry?
Reduced-fat tuna can taste dry because it contains less oil or packing liquid to keep the flakes moist. Mix it with a little of its canning liquid, yogurt, or mayonnaise, or add it to a saucy dish rather than heating it for a long time.
What can you make with reduced-fat tuna besides a sandwich?
Reduced-fat tuna works well in pasta, rice bowls, stuffed baked potatoes, and tuna cakes. For tuna cakes, combine it with a binder such as egg and breadcrumbs, shape the mixture, and cook until the outside is golden.
Is reduced-fat tuna better packed in water or oil?
Reduced-fat tuna is often packed in water or another lower-fat liquid, while oil-packed tuna tends to taste richer and feel more moist. The best choice depends on the dish: water-packed tuna suits lighter salads, while oil-packed tuna can add flavour to pasta.
Reduced-fat tuna Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B3
10.2mg · 64% DV
B6
0.95mg · 56% DV
Biotin
4µg · 13% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
240mg · 34% DV
Sodium
280mg · 12% DV
Iodine
18µg · 12% DV
Potassium ⭐
250mg · 7% DV
Reduced-fat tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Reduced-fat 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 Reduced-fat tuna?
Reduced-fat tuna is tuna meat sold with less fat than oil-packed varieties, often canned in water or brine. It has a savoury, mildly oceanic flavour and a firm texture that flakes easily. It’s convenient in salads, sandwiches and pasta, or served simply with lemon and vegetables. Across English-speaking kitchens, it works just as well for a quick lunch as for a filling meal-prep bowl.
It is notably high in protein and low in fat; a 100 g serving provides 25.5 g of protein. Drain it well for a firmer texture, then add olive oil, beans or avocado if you’d like a more substantial dish. Check the taste before adding salt, as the packing liquid can already make it quite savoury.
How Nutritious Is Reduced-fat 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 Reduced-fat 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 Reduced-fat tuna Contain Allergens?
Contains these allergens:
Which Diets Is Reduced-fat 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
Reduced-fat tuna Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.28g
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.