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Tuna (Superfresh, canned) 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 (Superfresh, canned) (160 g) has 176 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 38.4 g of protein, 1.6 g of fat and 0 g of fiber. Its 112 µg of Selenium covers 204% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tuna (Superfresh, canned) Nutrition Facts
Selected: 1 can (medium) · 160 g
176
KCAL / 160G
Carbs
0g
· 0% DV
Protein
38.4g
· 77% DV
Fat
1.6g
· 2% 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 (Superfresh, canned) nutrition facts table · 1 can (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 512 mg | 22% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.4 g | 77% |
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 (Superfresh, canned)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 160 g | 176 kcal |
| 2 tablespoon (medium) | 30 g | 33 kcal |
| 1 piece (small) | 40 g | 44 kcal |
| 1 serving (small) | 60 g | 66 kcal |
| 1 can (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 100 g | 110 kcal |
| 1 can (large) | 200 g | 220 kcal |
| 1 serving (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Tuna (Superfresh, canned)
Is Superfresh canned tuna ready to eat?
Yes, Superfresh canned tuna is ready to eat straight from the can; it does not need further cooking. Drain it if you prefer, then add it to a sandwich, salad, or meal. Refrigerate any leftovers in a covered container.
How do you make tuna salad with Superfresh canned tuna?
Drain Superfresh canned tuna and flake it with a fork, then mix it with chopped vegetables and a dressing you enjoy. For a sandwich filling, add a binder such as yogurt or mayonnaise; keep the mixture chilled until serving.
How long does Superfresh canned tuna last after opening?
After opening, transfer Superfresh canned tuna to a covered container and refrigerate it rather than leaving it in the can. Use it within three to four days, and discard it sooner if it develops an unusual smell or appearance.
Should you drain Superfresh canned tuna before using it?
Usually, yes, if you want tuna that is less oily and easier to mix into salads or sandwiches. For a sauce or pasta dish, you can keep some of the canning liquid for flavor, depending on whether the product is packed in oil or water.
Can you rinse Superfresh canned tuna to remove salt?
You can rinse Superfresh canned tuna, but it is not necessary and may soften its texture or wash away flavor. If you are watching your sodium intake, compare product labels; draining alone does not remove all the salt in the tuna.
Can Superfresh canned tuna be heated in a recipe?
Yes, Superfresh canned tuna can be warmed in dishes such as pasta, casseroles, or a cooked filling. Add it near the end of cooking, since it is already cooked and prolonged heating can make it dry and break apart.
Is Superfresh canned tuna healthy to eat?
Yes, Superfresh canned tuna can be a convenient protein-rich choice. The packing liquid and sodium content vary by product, so check the label if you are limiting salt; pair it with vegetables or whole grains for a more complete meal.
How often can you eat Superfresh canned tuna?
It is better to vary Superfresh canned tuna with other fish and protein foods rather than rely on it every day. Tuna mercury levels differ by species, so people who eat it frequently should consider the type and follow local seafood guidance.
Can you eat Superfresh canned tuna during pregnancy?
Superfresh canned tuna may fit into a pregnancy diet, but the suitable amount depends on the tuna species and mercury guidance where you live. Ask your prenatal clinician for advice, and check the product packaging for species information when available.
Is Superfresh canned tuna safe if the can is bulging?
No, do not open or taste Superfresh canned tuna from a bulging, leaking, or badly damaged can. These can be signs of a food-safety problem. Discard it, and also avoid eating tuna that smells or looks unusual after opening.
Tuna (Superfresh, canned) Vitamins & Minerals
Vitamins
B12
4µg · 167% DV
B3
13.6mg · 85% DV
B6
1.44mg · 85% DV
B5
0.96mg · 19% DV
Minerals
Selenium
112µg · 204% DV
Iodine
80µg · 53% DV
Phosphorus
288mg · 41% DV
Sodium
512mg · 22% DV
Potassium ⭐
352mg · 10% DV
Tuna (Superfresh, canned) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna (Superfresh, canned)
To burn the 176 calories in 1 can (medium) (160 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 (Superfresh, canned)?
Tuna (Superfresh, canned) is tuna meat preserved in a can, making it a convenient ingredient for quick meals. Its flavour is mild and savoury, and the soft flakes are easy to mix into other dishes. Around the world, canned tuna is commonly used in sandwiches, salads and pasta; it also works well with lemon, herbs, beans or crunchy vegetables. Serve it cold for a simple lunch, or stir it through a warm dish near the end of cooking. It is high in protein and low in fat, with 24 g of protein per 100 g. Pair it with plenty of vegetables for a balanced, easy meal.
How Nutritious Is Tuna (Superfresh, canned)?
Nutrient density
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 (Superfresh, canned) 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 (Superfresh, canned) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (Superfresh, canned) 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 (Superfresh, canned) Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.8g
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.