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Tuna, canned in water, drained Calories
High-protein, low-fat seafood with omega-3
CALORIES
GI
POTASSIUM
FIBER
Tuna, canned in water, drained Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
0g
· 0%
Protein
25.5g
· 93%
Fat
0.8g
· 7%
Fiber
0g
Tuna, canned in water, drained Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
10.2mg · 64% DV
B6
0.95mg · 56% DV
B2
0.12mg · 9% DV
Minerals
Selenium
80µg · 145% DV
Phosphorus
237mg · 34% DV
Iodine
18µg · 12% DV
Sodium
247mg · 11% DV
Tuna, canned in water, drained Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna, canned in water, 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 Tuna, canned in water, drained Contain Allergens?
Contains these allergens:
Which Diets Is Tuna, canned in water, 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
Tuna, canned in water, drained Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna, canned in water, drained
Tuna, canned in water, drained — Frequently Asked Questions
Should canned tuna in water be rinsed after draining?
Rinsing is not essential, but a brief rinse under cold water can help reduce sodium for people watching their salt intake. It may slightly soften the flavour.
Is tuna packed in water better than tuna packed in oil?
Neither is automatically better; tuna in water has a cleaner flavour and suits lighter meals, while oil-packed tuna is richer and more energy-dense. Check the oil type, added salt and flavourings when comparing products.
How should opened canned tuna be stored?
Transfer leftovers from the can to a clean, covered food container and refrigerate promptly. Discard it if it develops an unusual smell, colour or texture.
Can drained canned tuna be frozen?
Yes, it can be frozen in an airtight container after opening. Because freezing can make the texture a little drier, thawed tuna works especially well in cooked dishes, patties or pasta sauces.
Why can tuna packed in water taste dry?
Drained water-packed tuna is naturally very lean, so it can feel dry or fibrous. Mixing it with yogurt, olive oil, avocado, lemon juice or a vegetable-based dressing improves moisture and texture.
Is canned tuna in water a good post-workout food?
Its high-quality protein makes it a convenient post-workout meal component. Pair it with a carbohydrate food such as potatoes, rice, whole-grain bread or beans to support recovery after training.
Is it unsafe to eat tuna with dairy foods?
No, eating tuna with yogurt or cheese does not cause food poisoning. The real concern is improper storage or spoiled fish or dairy, not the combination itself.
Why should pregnant people be careful with canned tuna?
Mercury levels vary by tuna species, and limiting mercury exposure matters during pregnancy. Check the species on the label and follow advice from a prenatal healthcare professional on fish choices and frequency.
What foods pair well with canned tuna in water?
Lemon, capers, dill, parsley, tomatoes, cucumber and red onion complement its mild flavour. Combining tuna with vegetables and beans can make a more filling salad or meal.
Should canned tuna be avoided because it is processed?
Canning is a form of processing, but that does not make tuna inherently unhealthy. Choose products with a short ingredient list, avoid excessive added salt or heavy sauces, and vary the types of seafood you eat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.