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Superfresh canned tuna Calories
High protein, low carb, 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 Superfresh canned tuna (160 g) has 184 calories. That works out to 115 calories per 100 g. It contains 0 g of carbs, 40.8 g of protein, 1.9 g of fat and 0 g of fiber. Its 112 µg of Selenium covers 204% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Superfresh canned tuna Nutrition Facts
Selected: 1 can (medium) · 160 g
184
KCAL / 160G
Carbs
0g
· 0% DV
Protein
40.8g
· 82% DV
Fat
1.9g
· 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 91% · Fat 9%
Superfresh canned tuna nutrition facts table · 1 can (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 184 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 512 mg | 22% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 40.8 g | 82% |
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 Superfresh canned tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 160 g | 184 kcal |
| 1 tablespoon (medium) | 20 g | 23 kcal |
| 1 piece (small) | 40 g | 46 kcal |
| 1 serving (small) | 60 g | 69 kcal |
| 1 can (small) | 80 g | 92 kcal |
| 100 g | 100 g | 115 kcal |
| 1 serving (medium) | 100 g | 115 kcal |
| 1 serving (large) | 150 g | 173 kcal |
| 1 can (large) | 200 g | 230 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Superfresh canned tuna
Can you eat Superfresh canned tuna straight from the can?
Yes, Superfresh canned tuna is cooked during processing and is ready to eat once you open the can. You can add it directly to a sandwich or salad; if adding it to a hot dish, stir it in near the end to avoid overcooking it.
Should you drain Superfresh canned tuna before using it?
Drain Superfresh canned tuna when you want a firmer, less oily or less watery result, especially for sandwiches and salads. For pasta or a sauce, keep some of the liquid if it suits the recipe and adds flavor.
How long does Superfresh canned tuna last after opening?
After opening, transfer Superfresh canned tuna to a clean, covered container and refrigerate it; use it within 3–4 days. Don’t leave it at room temperature for an extended period, and discard it if its smell or appearance seems off.
What goes well with Superfresh canned tuna?
Superfresh canned tuna pairs well with lemon, cucumber, beans, corn, leafy greens and pasta. For a quick sandwich, mix it with a little yogurt or mayonnaise and chopped vegetables; taste before adding salt, since the product may already be salty.
Is Superfresh canned tuna safe to eat during pregnancy?
Tuna is not automatically off-limits during pregnancy, but its mercury content varies by species and type. If the can doesn’t identify the tuna type, ask your healthcare professional how often Superfresh canned tuna fits your pregnancy diet.
How often can you eat Superfresh canned tuna?
Avoid making Superfresh canned tuna an everyday staple, because tuna can contain mercury and levels vary by species. Since the can may not identify the species, rotate it with other seafood and protein foods rather than relying on tuna repeatedly.
Can you freeze Superfresh canned tuna after opening it?
Yes, you can freeze Superfresh canned tuna after draining it and placing it in an airtight freezer-safe container. Thawed tuna may have a softer texture, so it generally works better in cooked dishes or sauces than in a crisp salad.
Does Superfresh canned tuna need refrigeration before opening?
No, an unopened can of Superfresh canned tuna can be kept in a cool, dry pantry. Keep it away from heat and moisture, and don’t use a can that is bulging, leaking or badly dented.
How do you stop Superfresh canned tuna from making tuna salad watery?
Drain Superfresh canned tuna thoroughly before mixing it into tuna salad, then add wet ingredients gradually. If the salad still seems loose, stir in more drained tuna or a small amount of a firm ingredient, such as chopped celery.
Does canning destroy the omega-3 in Superfresh canned tuna?
No, canning does not eliminate all the omega-3 in Superfresh canned tuna. Heat can affect the amount, and draining the packing liquid may discard some of the fat it contains, depending on the product.
Superfresh canned tuna Vitamins & Minerals
Vitamins
B12
3.52µg · 147% DV
B3
9.28mg · 58% DV
B6
0.8mg · 47% DV
Vitamin D
4µg · 20% DV
Minerals
Selenium
112µg · 204% DV
Iodine
80µg · 53% DV
Phosphorus
336mg · 48% DV
Sodium
512mg · 22% DV
Potassium ⭐
336mg · 10% DV
Superfresh canned tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Superfresh canned tuna
To burn the 184 calories in 1 can (medium) (160 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 Superfresh canned tuna?
Superfresh canned tuna is a packaged product made from cooked tuna sealed in a can. The type of tuna and the packing liquid can vary, so check the label if you want to know exactly what is included or how best to drain it.
Its mild, savoury flavour and flaky texture make it easy to add to salads, sandwiches, pasta or rice bowls. In many places, it is also mixed with a little mayonnaise for a sandwich filling, or served with lemon and herbs. It is high in protein and contains no carbohydrates, making it a filling option for a quick meal. For a lighter serving, drain it well and pair it with crisp vegetables, beans or a green salad.
How Nutritious Is Superfresh 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 Superfresh 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 Superfresh canned tuna Contain Allergens?
Contains these allergens:
Which Diets Is Superfresh canned tuna 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
Superfresh canned tuna Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.8g
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.