1 can (medium) of Tuna (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 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 (Drained)?

Drained tuna is tuna flesh left after the liquid in a can has been poured away. Its pale, flaky pieces have a mild savoury taste and a moist but slightly fibrous texture. It is convenient to use straight from the can, though a squeeze of lemon or a little olive oil helps if it seems dry.

Around the world, it is commonly stirred into salads and pasta, or used in sandwiches and baked dishes. It is high in protein and low in fat, making it a filling option for a quick meal. Pair it with crunchy vegetables, beans or whole-grain bread for a more balanced plate.

Tuna (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 (Drained) Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

10.5mg · 66% DV

0.8mg · 47% DV

0.22mg · 17% DV

Minerals

Selenium

70µg · 127% DV

Iodine

50µg · 33% DV

Phosphorus

220mg · 31% DV

Sodium

300mg · 13% DV

How Nutritious Is Tuna (Drained)?

Nutrient density

Very high

80/ 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 (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 (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 (Drained) Processed?

NOVA 2

Minimally 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 (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 (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 (Drained) Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 0:1

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

Compare Tuna (Drained)

🐟vs🐟

Tuna (Drained) vs Salmon Fillet90 kcal fewer per 100 g

→🐟vs🐟

Tuna (Drained) vs Canned TunaSame calories per 100 g

→🐟vs🐟

Tuna (Drained) vs Fish6 kcal more per 100 g

→🐟vs🐟

Tuna (Drained) vs Tuna16 kcal fewer per 100 g

→

Foods Similar to Tuna (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

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Tuna (Drained)

Is drained tuna already cooked?

Yes, drained tuna is cooked during the canning process, so it is ready to eat straight from the can. You can add it to salads or sandwiches without heating it; warm it only if your recipe calls for it.

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

Keep drained tuna in a covered food-safe container in the refrigerator and use it within 3–4 days. Don’t leave it sitting at room temperature, and discard it if it has an off smell or appearance.

Can you freeze drained tuna?

Yes. Pack drained tuna in an airtight freezer-safe container or bag, preferably in meal-sized portions. Thaw it in the refrigerator; freezing can make the flakes softer, so it works best in cooked dishes, sandwiches, or salads.

Should you rinse drained tuna before eating it?

No, rinsing drained tuna is not necessary; draining the packing liquid is usually enough. Rinsing can wash away flavor and make the flakes watery, and it does not remove mercury from the fish.

Does drained tuna have a lot of mercury?

Tuna contains mercury, but levels vary by species. Skipjack, often sold as “light” tuna, generally has less than albacore (white tuna). Vary your seafood choices rather than relying on tuna every day, and follow local fish-consumption guidance.

Is drained tuna safe to eat during pregnancy?

Yes, tuna can be eaten during pregnancy in limited amounts, but mercury levels differ by species. Choose lower-mercury options and follow local pregnancy guidance; ask your healthcare professional if you need advice tailored to your circumstances.

Can you heat drained tuna, or does it need to stay cold?

You can heat drained tuna, but it does not need further cooking to be safe. Stir it into a hot dish near the end of cooking; prolonged heating can dry out the flakes and make them less pleasant.

Why does drained tuna sometimes taste dry?

Draining removes the liquid that keeps canned tuna moist, and pressing it hard can make the flakes drier still. Mix it with a little dressing, olive oil, mayonnaise, or yogurt just before serving to improve its texture.

Can you use drained tuna straight from the can in a tuna sandwich?

Yes, drained tuna is ready to use in a sandwich. Mix it with a moist binder such as mayonnaise or mashed avocado, then add crunchy ingredients like celery or pickles for contrast.

Is drained tuna the same as tuna packed in water?

Not necessarily. “Drained tuna” describes tuna with its packing liquid removed; it may have been packed in water or oil before draining. The original packing liquid affects its flavor and texture, even after most of that liquid is discarded.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026