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Tuna (Canned in Water) Calories
Lean protein, low calorie, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 can (medium) of Tuna (Canned in Water) (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 26.8 g of protein, 1 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 in Water)?
Tuna (Canned in Water) is tuna that has been cooked and packed in water, usually sold as flakes or small pieces that separate easily. Its flavour is mild and savoury, with a tender, slightly fibrous texture. Drain it and fold it into salads, sandwiches, pasta or rice bowls; it also works well with lemon, herbs and crunchy vegetables for a quick lunch. It is a lean, protein-rich choice, with 22.3 g of protein per 100 g. Check the label if you are watching your salt intake, and drain it well for a lighter, less watery filling.
Tuna (Canned in Water) Nutrition Facts
Selected: 100 g
96
KCAL / 100G
Carbs
0g
· 0% DV
Protein
22.3g
· 45% DV
Fat
0.8g
· 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 93% · Fat 7%
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Tuna (Canned in Water) Vitamins & Minerals
Vitamins
B12
2.4µg · 100% DV
B3
10.5mg · 66% DV
B6
0.36mg · 21% DV
B2
0.22mg · 17% DV
Minerals
Selenium
80µg · 145% DV
Iodine
50µg · 33% DV
Phosphorus
180mg · 26% DV
Sodium
247mg · 11% DV
Potassium ⭐
237mg · 7% DV
How Nutritious Is Tuna (Canned in Water)?
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
High
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 in Water) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna (Canned in Water)
To burn the 96 calories in 100 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.
Is Tuna (Canned in Water) 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) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (Canned in Water) 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
Tuna (Canned in Water) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Tuna (Canned in Water)
Is canned tuna in water healthy?
Yes, canned tuna in water is a lean, protein-rich food that can fit into a balanced meal. Its sodium content varies by product, so compare labels if you are watching your salt intake.
Can you eat canned tuna in water straight from the can?
Yes, canned tuna in water is cooked during canning and is ready to eat without further cooking. Drain it first for sandwiches or salads, or stir it directly into a dish if you want to keep some moisture.
How long does canned tuna in water last after opening?
Opened canned tuna in water keeps for about 3–4 days in the refrigerator. Transfer it from the opened metal can to a covered container, and discard it if it develops an unusual smell or appearance.
Should you drain canned tuna in water?
Usually, yes. Draining canned tuna in water keeps salads, sandwiches, and fillings from becoming watery. If you are mixing it into a dish that needs moisture, reserve a little of the liquid instead of discarding it all.
What is the difference between canned tuna in water and canned tuna in oil?
Canned tuna in water is generally lighter, while tuna packed in oil has a richer texture and flavor. Draining oil-packed tuna may leave some oil behind, so the two options can behave differently in recipes.
Can canned tuna in water be frozen?
Yes, you can freeze canned tuna in water after draining it and transferring it to an airtight container. Thawed tuna may be drier or more crumbly, so it works best in cooked dishes rather than as a delicate salad topping.
Do you need to rinse canned tuna in water?
No, canned tuna in water does not need rinsing. Rinsing can wash away flavor and make the flakes soggier; simply drain the packing liquid if you want a firmer, less wet result.
Can you heat canned tuna in water?
Yes, canned tuna in water can be heated, but it is already cooked. Add it near the end of cooking soups, pasta, or casseroles so it warms through without becoming overly dry.
Is canned tuna in water high in mercury?
Canned tuna can contain mercury, and levels vary with the tuna species and product. Varying your seafood choices rather than relying on tuna every day helps limit repeated exposure.
Can you eat canned tuna in water while pregnant?
Yes, canned tuna in water can be part of a pregnancy diet, but the safe amount depends on the tuna type and current guidance on mercury. Ask your clinician or dietitian which serving limits apply to you.
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Nutrition data compiled from USDA FoodData Central and scientific sources.