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Superton tuna (drained) Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Superton tuna (drained) (80 g) has 88 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 20.4 g of protein, 0.6 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.
Superton tuna (drained) Nutrition Facts
Selected: 1 can (medium) · 80 g
88
KCAL / 80G
Carbs
0g
· 0% DV
Protein
20.4g
· 41% DV
Fat
0.6g
· 1% 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 94% · Fat 6%
Superton tuna (drained) nutrition facts table · 1 can (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 88 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 256 mg | 11% |
| 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.
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How Many Calories in 1 Can of Superton tuna (drained)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 80 g | 88 kcal |
| 1 tablespoon (medium) | 20 g | 22 kcal |
| 1 piece (extra small) | 30 g | 33 kcal |
| 1 piece (small) | 50 g | 55 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 can (large) | 160 g | 176 kcal |
| 1 pack (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Superton tuna (drained)
Is Superton tuna (drained) ready to eat straight from the can?
Yes, Superton tuna (drained) is already cooked during canning and can be eaten as soon as the can is opened. Add it to a sandwich or salad without reheating; discard the can if it is swollen, leaking, or smells off.
How often can you eat Superton tuna (drained)?
It is better to rotate Superton tuna (drained) with other fish rather than rely on it every day. Tuna can contain mercury, and levels vary by species; follow your local fish-consumption guidance, especially if you eat tuna regularly.
How do you make tuna salad with Superton tuna (drained)?
Flake Superton tuna (drained) with a fork, then mix it with mayonnaise or yogurt, chopped celery, and a little lemon. Serve it in a sandwich or over greens; mix it shortly before serving to keep the salad from turning watery.
How long does Superton tuna (drained) last after opening?
After opening, transfer Superton tuna (drained) from the can 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 too long or develops an unusual smell.
Should you rinse Superton tuna (drained) before eating it?
No, rinsing Superton tuna (drained) is not necessary and can wash away flavor. If you want to reduce some surface salt, a brief rinse is an option, but drain it well before adding it to a recipe.
Can you freeze Superton tuna (drained) after opening?
Yes, you can freeze Superton tuna (drained) in an airtight, freezer-safe container. Thaw it in the refrigerator; freezing may make the fish drier or more crumbly, so it works best afterward in cooked dishes rather than as a delicate salad topping.
Is Superton tuna (drained) safe to eat during pregnancy?
Superton tuna (drained) may be eaten during pregnancy, but the recommended amount depends on the tuna species and local mercury guidance. Check the product’s species information and follow your local advice; ask your prenatal clinician if you need an individualized limit.
Can you heat Superton tuna (drained) in the microwave?
Yes, Superton tuna (drained) can be microwaved in a microwave-safe dish, though it only needs brief heating because it is already cooked. Never microwave the metal can, and cover the dish loosely to reduce splattering.
What can you cook with Superton tuna (drained) besides tuna salad?
Superton tuna (drained) works well in pasta, rice bowls, baked potatoes, and omelets. Stir it into hot dishes near the end of cooking; prolonged heating can dry it out and make its texture less pleasant.
Can cats eat Superton tuna (drained)?
A small taste of plain Superton tuna (drained) is generally safe for a healthy cat, but it should not replace balanced cat food. Canned tuna made for people may contain added salt, and frequent feeding can leave a cat short of essential nutrients.
Superton tuna (drained) Vitamins & Minerals
Vitamins
B12
1.76µg · 73% DV
B3
8.4mg · 53% DV
B6
0.48mg · 28% DV
B2
0.12mg · 9% DV
Minerals
Selenium
56µg · 102% DV
Iodine
40µg · 27% DV
Phosphorus
176mg · 25% DV
Sodium
256mg · 11% DV
Potassium ⭐
224mg · 7% DV
Superton tuna (drained) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Superton tuna (drained)
To burn the 88 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 Superton tuna (drained)?
Superton tuna (drained) is canned tuna with the oil poured off, ready to use without further cooking. It is a convenient pantry option for quick meals, whether you use the whole can or add just a portion.
Its flavour is mild and savoury, and the flesh flakes easily into salads, sandwiches, pasta or rice. A squeeze of lemon, herbs and crisp vegetables make simple accompaniments. Tuna is notably protein-rich: a 100 g portion provides 25.5 g of protein. Since this product is already drained, it can be added straight to a meal; pair it with fresh vegetables or whole grains for a more rounded plate.
How Nutritious Is Superton tuna (drained)?
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 Superton tuna (drained) 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 Superton tuna (drained) Contain Allergens?
Contains these allergens:
Which Diets Is Superton tuna (drained) 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
Superton tuna (drained) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.24g
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.