1 can (medium) of Tuna (Canned, Drained) (120 g) has 139 calories. That works out to 116 calories per 100 g. It contains 0 g of carbs, 30.6 g of protein, 1.2 g of fat and 0 g of fiber. Its 96 µg of Selenium covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Tuna (Canned, Drained)?

Canned, drained tuna is cooked tuna packed in a can, with the liquid poured off before serving. Its pale pink to beige flakes pull apart easily, with a moist, firm texture and a mild, savoury taste. It is a convenient store-cupboard ingredient rather than a single regional dish.

Around the world, people add it to salads, sandwiches, pasta and rice dishes, or serve it with crackers and vegetables. It is notably high in protein and low in fat; a 100 g portion provides 25.5 g of protein. For a quick, lighter meal, combine it with leafy greens, lemon and fresh vegetables, or use it as a filling alongside wholegrain bread.

Tuna (Canned, Drained) Nutrition Facts

Selected: 100 g

116

KCAL / 100G

Carbs

· 0% DV

Protein

25.5g

· 51% DV

Fat

· 1% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 92% · Fat 8%

Tuna (Canned, Drained) Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

10.5mg · 66% DV

0.34mg · 20% DV

0.18mg · 14% DV

Minerals

Selenium

80µg · 145% DV

Iodine

50µg · 33% DV

Phosphorus

220mg · 31% DV

Sodium

320mg · 14% DV

How Nutritious Is Tuna (Canned, Drained)?

Nutrient density

High

70/ 100

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

58/ 100

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.

Tuna (Canned, Drained) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tuna (Canned, Drained)

To burn the 116 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Tuna (Canned, 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, Drained) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Tuna (Canned, 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, Drained) Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

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Foods Similar to Tuna (Canned, Drained)

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

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Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Tuna (Canned, Drained)

Is canned tuna healthy?

Yes, canned tuna is a convenient source of protein and can fit into a balanced diet. Its sodium content varies by product, so choose a lower-sodium option if you eat it often and vary your seafood choices.

How often can you eat canned tuna?

You can include canned tuna regularly, but avoid relying on it every day; mercury levels vary by tuna species. Choose lower-mercury fish for variety, and follow stricter portion guidance for children and during pregnancy.

Can you eat canned tuna while pregnant?

Yes, some canned tuna can be eaten during pregnancy, but the suitable amount depends on the tuna type and its mercury level. Ask your healthcare professional which varieties and portions are appropriate for you.

How long does canned tuna last in the fridge after opening?

Opened canned tuna generally keeps for 3–4 days when transferred to a covered container and refrigerated promptly. Don’t store it in the opened can, and discard it if its smell or appearance changes.

Can you eat canned tuna straight from the can?

Yes, canned tuna is cooked during processing and is ready to eat. Drain it if your recipe calls for it, then add it directly to a salad, sandwich, or other meal without further cooking.

Can you freeze canned tuna after opening it?

Yes, you can freeze opened canned tuna in an airtight container. Thaw it in the refrigerator; the texture may become drier, so it works especially well afterward in pasta, casseroles, or mixed fillings.

Is canned light tuna lower in mercury than albacore?

Usually, yes: canned light tuna generally contains less mercury than albacore, also called white tuna. Mercury levels can vary, so check current local guidance, especially when choosing tuna for children or during pregnancy.

Should you drain canned tuna?

Usually, yes; draining canned tuna keeps salads and sandwiches from becoming watery. Press it gently with a fork rather than squeezing it hard, which can make the flakes dry and compact.

How can you tell if canned tuna has gone bad?

Discard canned tuna if the opened fish has an unusual sour smell, changed appearance, or signs of spoilage. Before opening, throw away cans that are bulging, leaking, badly dented, or deeply rusted.

How do you make canned tuna taste better?

Mix canned tuna with lemon juice, herbs, black pepper, or a little olive oil to brighten its mild flavor. For a creamy filling, add yogurt or mayonnaise, then balance it with crisp vegetables or pickles.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026