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Tuna, light, drained 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 Tuna, light, drained (85 g) has 99 calories. That works out to 116 calories per 100 g. It contains 0 g of carbs, 21.7 g of protein, 0.9 g of fat and 0 g of fiber. Its 65.5 µg of Selenium covers 119% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tuna, light, drained Nutrition Facts
Selected: 1 can (medium) · 85 g
99
KCAL / 85G
Carbs
0g
· 0% DV
Protein
21.7g
· 43% DV
Fat
0.9g
· 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 91% · Fat 9%
Tuna, light, drained nutrition facts table · 1 can (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 213 mg | 9% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.7 g | 43% |
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 Tuna, light, drained?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 85 g | 99 kcal |
| 1 piece (small) | 50 g | 58 kcal |
| 1 can (small) | 56 g | 65 kcal |
| 1 pack (small) | 70 g | 81 kcal |
| 100 g | 100 g | 116 kcal |
| 1 serving (medium) | 100 g | 116 kcal |
| 1 piece (large) | 100 g | 116 kcal |
| 1 can (large) | 113 g | 131 kcal |
| 1 pack (large) | 140 g | 162 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Tuna, light, drained
Is drained light tuna good for you?
Yes, drained light tuna is a convenient source of protein and is low in fat. Canned products can contain added salt, so compare options if you are limiting sodium and serve it with vegetables or whole grains for a balanced meal.
How often can you eat drained light tuna?
You can include drained light tuna in your meals, but vary the fish you eat rather than relying on tuna every time. Tuna mercury levels vary by species; follow current local seafood advice if you eat it frequently.
Can you eat drained light tuna while pregnant?
Yes, drained light tuna can be a lower-mercury choice than some other tuna, but the species matters. Follow current pregnancy guidance for tuna servings, and ask your prenatal clinician if you need advice tailored to your pregnancy.
Can you eat drained light tuna straight from the can?
Yes, drained light tuna is cooked during commercial canning and is ready to eat when you open it. You can add it directly to a sandwich, salad, or grain bowl; extra cooking is optional.
Does draining light tuna remove its omega-3 fats?
Draining removes the packing liquid, not all the omega-3 fats naturally present in the tuna. The amount that remains can vary with the fish and packing method, so drained light tuna still contributes some omega-3s.
What is the difference between drained light tuna and albacore tuna?
Drained light tuna usually comes from smaller tuna species, while albacore is sold as white tuna and has a milder flavor and firmer texture. Mercury levels can differ too, so the two are not interchangeable in seafood guidance.
How long does opened drained light tuna last in the fridge?
Transfer opened drained light tuna from the can to a covered, food-safe container and refrigerate it promptly. Use it within a few days, and discard it if it has been left at room temperature for an extended period.
Can you freeze drained light tuna?
Yes, drained light tuna can be frozen in an airtight container. Thaw it in the refrigerator and use it soon after; freezing may make the tuna drier or more crumbly, so it works especially well in cooked dishes or mixed salads.
Should you rinse drained light tuna before eating it?
No, drained light tuna does not normally need rinsing. Rinsing can wash away flavor and make its texture less appealing; if you are trying to reduce surface salt, a brief rinse is possible, but it will also dilute the taste.
How do you make drained light tuna less dry?
Mix drained light tuna with a moist ingredient such as Greek yogurt, mashed avocado, or a little mayonnaise, then add lemon juice or herbs. Avoid overmixing, which can make the tuna mushy, and add the dressing gradually.
Tuna, light, drained Vitamins & Minerals
Vitamins
B12
1.87µg · 78% DV
B3
8.92mg · 56% DV
B6
0.38mg · 22% DV
Vitamin D
1.7µg · 9% DV
Minerals
Selenium
65µg · 118% DV
Iodine
43µg · 29% DV
Phosphorus
170mg · 24% DV
Sodium
213mg · 9% DV
Potassium ⭐
201mg · 6% DV
Tuna, light, drained Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna, light, drained
To burn the 99 calories in 1 can (medium) (85 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 Tuna, light, drained?
Drained light tuna is canned tuna with the packing liquid removed, ready to add to a meal. Its flavour is mild and savoury, and the flesh breaks into soft flakes. It is commonly used in salads, sandwiches, pasta and wraps; in many places, it is also served simply with lemon, herbs or a dressing.
It is high in protein and low in fat: 100 g provides 25.5 g of protein and 1 g of fat. Pair it with vegetables and whole-grain bread for a more substantial meal, or mix it with yoghurt or a light dressing for a fresher tuna salad.
How Nutritious Is Tuna, light, 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 Tuna, light, drained Processed?
NOVA 2
Minimally 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, light, drained Contain Allergens?
Contains these allergens:
Which Diets Is Tuna, light, 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, light, drained Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.26g
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.