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Plain Square (can) Calories
High protein, low fat, contains omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Plain Square (can) (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 28.8 g of protein, 1.4 g of fat and 0 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Plain Square (can) Nutrition Facts
Selected: 1 can (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.8g
· 58% DV
Fat
1.4g
· 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%
Plain Square (can) nutrition facts table · 1 can (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
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 Plain Square (can)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 132 kcal |
| 1 piece (small) | 30 g | 33 kcal |
| 1 piece (medium) | 60 g | 66 kcal |
| 1 can (small) | 80 g | 88 kcal |
| 1 piece (large) | 90 g | 99 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 |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Plain Square (can)
Can you eat Plain Square canned tuna straight from the can?
Yes, Plain Square canned tuna is ready to eat. The fish is cooked and heat-treated in its sealed can, so you do not need to cook it again; drain it first if you prefer a firmer texture.
How should you store Plain Square after opening the can?
Transfer leftover Plain Square to a covered container and refrigerate it promptly. Use it within a few days, and discard it if it develops an unusual smell, appearance, or texture.
Is Plain Square canned tuna already cooked?
Yes, Plain Square is cooked before or during canning and then heat-treated in the sealed container. It can be used in sandwiches, salads, or pasta without further cooking.
How is Plain Square canned tuna made?
Plain Square is processed: tuna is prepared, packed into cans, sealed, and heat-treated to make it shelf-stable. That makes it different from fresh tuna, which needs refrigeration and cooking.
Should you drain Plain Square canned tuna before using it?
Draining Plain Square is optional. Drain it for a less wet sandwich or salad; keep some of the liquid if you want a softer mixture or need extra moisture in a tuna salad.
Can you freeze leftover Plain Square canned tuna?
Yes, you can freeze Plain Square after opening, but its texture may become drier or more crumbly after thawing. Move it to a freezer-safe airtight container rather than freezing it in the can.
What can you make with Plain Square besides a tuna sandwich?
Plain Square works well in pasta, grain bowls, stuffed baked potatoes, and fish cakes. Add it near the end of cooking so it warms through without becoming unnecessarily dry.
Does Plain Square canned tuna need to be rinsed?
No, rinsing Plain Square is not necessary. Draining is usually enough if you want to remove the canning liquid; rinsing can wash away flavor and is not a way to make the tuna safer.
Can you eat Plain Square canned tuna during pregnancy?
Often, but pregnancy guidance limits some tuna because mercury levels vary by tuna type. Since the type in Plain Square is not specified here, follow your local pregnancy fish advice or ask your prenatal clinician.
How is Plain Square different from fresh tuna?
Plain Square is cooked, canned, and shelf-stable until opened, while fresh tuna is perishable and usually needs cooking. Canned tuna is convenient for quick meals, but it will not have the same texture as a freshly cooked steak.
Plain Square (can) Vitamins & Minerals
Vitamins
B12
2.76µg · 115% DV
B3
4.2mg · 26% DV
B6
0.36mg · 21% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Sodium
336mg · 15% DV
Potassium ⭐
372mg · 11% DV
Plain Square (can) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain Square (can)
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.
What is Plain Square (can)?
Plain Square (can) is a plain canned fish product, convenient for keeping on hand and adding to quick meals. Check the packaging for the fish species and serving suggestions.
Its flavour and texture depend on the fish, but canned fish is commonly flaked into salads, sandwiches, pasta or grain bowls. It can also be served simply with lemon and vegetables. Plain Square is high in protein and low in fat: each 100 g provides 24 g of protein and 1.2 g of fat. Pair it with plenty of vegetables and a whole grain for an easy, more rounded meal.
How Nutritious Is Plain Square (can)?
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 Plain Square (can) 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 Plain Square (can) Contain Allergens?
Contains these allergens:
Which Diets Is Plain Square (can) Good For?
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
Plain Square (can) Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.84g
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.