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Tuna (Canned, Undrained) Calories
High protein, contains omega-3, convenient
CALORIES
GI
POTASSIUM
FIBER
Tuna (Canned, Undrained) Nutrition Facts
Selected: 100 g
128
KCAL / 100G
Carbs
0g
· 0%
Protein
22.5g
· 71%
Fat
4.1g
· 29%
Fiber
0g
Tuna (Canned, Undrained) Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
10.5mg · 66% DV
B6
0.35mg · 21% DV
B2
0.16mg · 12% DV
Minerals
Selenium
70µg · 127% DV
Iodine
50µg · 33% DV
Phosphorus
180mg · 26% DV
Sodium
320mg · 14% DV
Tuna (Canned, Undrained) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna (Canned, Undrained) 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, Undrained) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (Canned, Undrained) 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, Undrained) Fat Profile
SATURATED
0.9g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna (Canned, Undrained)
Tuna (Canned, Undrained) — Frequently Asked Questions
Does draining canned tuna change its nutrition much?
Yes, especially if it is packed in oil, because draining can lower the fat and energy you actually consume. With tuna packed in water, the difference is usually smaller, but it still depends on whether the label refers to drained or undrained weight.
How long does canned tuna keep after opening?
Once opened, transfer it out of the can and store it in a sealed container in the fridge. It is best eaten within 1-2 days.
Can canned tuna be frozen?
Yes, after opening it can be frozen in a suitable airtight container. The texture may become drier or more crumbly after thawing, so it often works better in pasta, sandwiches, or fish cakes than in a plain salad.
Is canned tuna better before or after a workout?
It is often more useful after training because it provides a convenient dose of protein. Before training, it can still work, but pairing it with a carbohydrate source usually makes for a better pre-workout meal.
What should I eat with canned tuna to make it a balanced meal?
Pair it with foods like whole grains, potatoes, beans, vegetables, or fruit depending on the meal. Tuna brings protein, so adding a fiber-rich carbohydrate and some produce makes the meal more filling and balanced.
Is it okay to eat canned tuna every day?
Occasional use is practical, but eating it every day in large amounts is not ideal. The main reason is not just that it is processed, but also that tuna can contribute more mercury exposure than many smaller fish.
Why do pregnant women and children need to be careful with tuna?
Tuna can contain more mercury than many other commonly eaten fish, which matters more for sensitive groups. Pregnant women, breastfeeding women, and young children should follow local guidance on how often to include it.
Can you eat canned tuna straight from the can?
Yes, canned tuna is already cooked during processing and is ready to eat. Do not use it if the can is bulging, leaking, badly damaged, or smells unusual after opening.
How can I stop canned tuna from tasting dry?
Mixing it with yogurt, mayonnaise, olive oil, lemon juice, or mustard helps restore moisture and improve texture. Avoid overmixing if you want to keep some larger flakes.
Is canned tuna as healthy as fresh fish?
It can still be a nutritious and convenient protein source, but it is not identical to fresh fish. Because it is a processed food, sodium level, packing medium, and overall quality can vary by brand, so checking the label is useful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.