1 can (medium) of Tuna (canned, no oil) (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, 0.8 g of fat and 0 g of fiber. Its 84 µg of Selenium covers 153% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Tuna (canned, no oil)?

Canned tuna with no oil is tuna that has been cooked and packed without added oil. It is ready to eat, making it a convenient pantry choice for quick meals.

Its pale, flaky flesh is moist and fibrous, with a savoury fish flavour that works well with brighter ingredients. Depending on where you live, you might fold it into a sandwich, toss it through pasta or add it to a salad with lemon, herbs and crunchy vegetables. Drain it before mixing if you prefer a drier filling.

It is high in protein and low in fat, and provides omega-3. Pair it with beans or whole grains for a more filling meal, or keep things light with plenty of fresh vegetables.

Tuna (canned, no oil) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 0% DV

Protein

22.3g

· 45% DV

Fat

0.7g

· 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 93% · Fat 7%

Tuna (canned, no oil) Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

10.5mg · 66% DV

0.36mg · 21% DV

0.23mg · 18% DV

Minerals

Selenium

70µg · 127% DV

Iodine

50µg · 33% DV

Phosphorus

210mg · 30% DV

Sodium

280mg · 12% DV

How Nutritious Is Tuna (canned, no oil)?

Nutrient density

High

75/ 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

High

60/ 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, no oil) 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, no oil)

To burn the 96 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

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, no oil) 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, no oil) 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, no oil) 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, no oil) Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.1g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 0:1

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

Compare Tuna (canned, no oil)

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Foods Similar to Tuna (canned, no oil)

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Tuna (canned, no oil)

Is canned tuna without oil already cooked?

Yes, canned tuna without oil is cooked and sterilized during canning, so it is safe to eat straight from the can. You can serve it cold in a sandwich or salad, or stir it into a hot dish near the end of cooking.

How long does canned tuna without oil last once opened?

Once opened, transfer canned tuna without oil to a covered container and refrigerate it; use it within a few days. Don’t store leftovers in the opened can, as the can is not a good storage container after opening.

Should you drain canned tuna without oil?

Drain canned tuna without oil when you want a firmer filling or don’t want extra liquid in a recipe. If you’re mixing it into a salad or sandwich spread, reserve a little liquid if the mixture seems too dry.

Is canned tuna without oil the same as water-packed tuna?

Not always. Canned tuna without oil may be packed in water or brine, so the liquid and saltiness can differ between products. Check the can’s ingredients if you specifically want tuna packed in water or need to limit sodium.

Can you freeze canned tuna without oil?

Yes, you can freeze canned tuna without oil after opening it. Move it to a freezer-safe airtight container rather than freezing the can; thaw it in the refrigerator and use it in cooked dishes if the texture becomes crumbly.

Why does canned tuna without oil taste dry?

Canned tuna without oil can taste drier because it lacks the added fat found in oil-packed tuna. Mix it with lemon juice, mayonnaise, yogurt, or a little olive oil for a moister texture in sandwiches and salads.

How often can you eat canned tuna without oil?

You can include canned tuna without oil as part of your meals, but it’s sensible to vary your seafood choices rather than relying on tuna every day. Tuna can contain mercury, and recommended limits vary by species and local guidance.

Is canned tuna without oil safe during pregnancy?

Yes, canned tuna without oil can be eaten during pregnancy, but tuna contains mercury and serving limits depend on the type and local guidance. Follow your country’s pregnancy advice for tuna; ask your clinician if you have an individual concern.

Can canned tuna without oil be eaten straight from the can?

Yes, canned tuna without oil is ready to eat once the can is opened, provided the can is intact and has been stored properly. Drain it if you prefer, then add it directly to crackers, a salad, or a sandwich.

How do you make tuna salad with canned tuna without oil?

Drain canned tuna without oil and flake it with a fork, then mix it with mayonnaise or yogurt, chopped celery or onion, and a little lemon. Taste before adding salt, since some cans contain salty packing liquid.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026