Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Rio canned tuna Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Rio canned tuna (80 g) has 120 calories. That works out to 150 calories per 100 g. It contains 0 g of carbs, 20.4 g of protein, 3.4 g of fat and 0 g of fiber. Its 56 µg of Selenium covers 102% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Rio canned tuna Nutrition Facts
Selected: 1 can (medium) · 80 g
120
KCAL / 80G
Carbs
0g
· 0% DV
Protein
20.4g
· 41% DV
Fat
3.4g
· 4% 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 73% · Fat 27%
Rio canned tuna nutrition facts table · 1 can (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 272 mg | 12% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20.4 g | 41% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Can of Rio canned tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 80 g | 120 kcal |
| 1 piece (extra small) | 20 g | 30 kcal |
| 2 tablespoon (chopped) | 30 g | 45 kcal |
| 1 piece (small) | 40 g | 60 kcal |
| 1 can (small) | 56 g | 84 kcal |
| 1 pack (mini) | 60 g | 90 kcal |
| 100 g | 100 g | 150 kcal |
| 1 serving (medium) | 100 g | 150 kcal |
| 1 serving (large) | 150 g | 225 kcal |
| 1 can (large) | 160 g | 240 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Rio canned tuna
Is Rio canned tuna already cooked?
Yes, Rio canned tuna is cooked during canning and is ready to eat straight from the can. You can add it to a meal without cooking it again; if using it in a hot dish, stir it in near the end so it does not dry out.
How long does Rio canned tuna last after opening?
Rio canned tuna keeps for about 3–4 days in the refrigerator after opening when transferred to a covered food-safe container. Refrigerate it promptly, and discard it if it develops an unusual smell, appearance, or texture.
Does Rio canned tuna contain mercury?
Yes, tuna can contain mercury, and the amount varies with the tuna species and how often you eat it. Include Rio canned tuna as part of varied seafood choices; if you are pregnant, follow local fish-consumption guidance or ask your healthcare professional.
Should you drain Rio canned tuna before eating it?
Drain Rio canned tuna if you want a drier filling or less of the packing liquid in your meal. You can keep some of the liquid for extra flavor and moisture in pasta, salads, or sandwiches.
Can you eat Rio canned tuna straight from the can?
Yes, Rio canned tuna can be eaten straight from the can because it is already cooked. Add it to a salad, sandwich, or rice bowl, or eat it on its own; do not eat it if the can is swollen, leaking, or badly damaged.
Can Rio canned tuna go in tuna salad?
Yes, Rio canned tuna works well in tuna salad. Drain it to keep the salad from becoming watery, then combine it with ingredients such as celery, onion, lemon, or mayonnaise. Keep the finished salad refrigerated until serving.
Can you freeze Rio canned tuna after opening?
Yes, you can freeze Rio canned tuna after opening. Transfer it to a sealed freezer-safe container, leaving a little room for expansion; thaw it in the refrigerator and use it in cooked dishes or sandwiches, as freezing can change its texture.
Is Rio canned tuna in oil better than tuna in water?
Neither is universally better: Rio canned tuna packed in oil tends to taste richer, while tuna packed in water has a lighter taste. Drain either one to suit your recipe, and use the packing liquid when you want extra moisture or flavor.
Can you rinse Rio canned tuna to remove salt?
Yes, rinsing Rio canned tuna can wash away some surface salt, but it can also reduce flavor and make the tuna wetter. Drain it first, rinse briefly if needed, then taste the dish before adding more salt.
Can you eat Rio canned tuna every day?
It is better not to rely on Rio canned tuna every day; rotating different fish and protein foods helps limit repeated exposure to mercury from tuna. The suitable amount depends on the tuna species and your circumstances, so follow local seafood guidance.
Rio canned tuna Vitamins & Minerals
Vitamins
B12
1.76µg · 73% DV
B3
8.4mg · 53% DV
B6
0.48mg · 28% DV
B5
0.56mg · 11% DV
Minerals
Selenium
56µg · 102% DV
Iodine
40µg · 27% DV
Phosphorus
176mg · 25% DV
Sodium
272mg · 12% DV
Potassium ⭐
208mg · 6% DV
Rio canned tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rio canned tuna
To burn the 120 calories in 1 can (medium) (80 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 Rio canned tuna?
Rio canned tuna is tuna that has been cooked and packed in a can, making it a convenient pantry staple rather than a dish tied to one particular cuisine. Drain it before adding it to a meal, and it is ready to use without further cooking.
Its mild, savoury flavour and flaky texture work well in sandwiches, salads and pasta. Across many English-speaking kitchens, it is also mixed with a dressing for a quick lunch or folded into a simple baked dish. Lemon, herbs and crisp vegetables complement it without overpowering the fish.
It is a high-protein choice with relatively little fat: per 100 g, it provides 25.5 g of protein and 4.2 g of fat. Pair it with plenty of vegetables for a lighter, more balanced plate.
How Nutritious Is Rio canned 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 Rio canned 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 Rio canned tuna Contain Allergens?
Contains these allergens:
Which Diets Is Rio canned 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
Rio canned tuna Fat Profile
SATURATED
0.8g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Compare Rio canned tuna
Foods Similar to Rio canned tuna
Have another question about Rio canned 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.