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Tuna (drained, in oil) Calories
High protein, rich in omega-3, low carb
CALORIES
GI
POTASSIUM
FIBER
Tuna (drained, in oil) Nutrition Facts
Selected: 100 g
186
KCAL / 100G
Carbs
0g
· 0%
Protein
25.5g
· 59%
Fat
8g
· 41%
Fiber
0g
Tuna (drained, in oil) Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
10.5mg · 66% DV
B6
0.8mg · 47% DV
Vitamin D
5µg · 25% DV
Minerals
Selenium
70µg · 127% DV
Iodine
50µg · 33% DV
Phosphorus
220mg · 31% DV
Sodium
340mg · 15% DV
Tuna (drained, in oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna (drained, in 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 (drained, in oil) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (drained, in oil) 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 (drained, in oil) Fat Profile
SATURATED
1.7g
MONOUNSATURATED
2.7g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna (drained, in oil)
Tuna (drained, in oil) — Frequently Asked Questions
Is drained tuna in oil a processed food?
Yes. Canned tuna is considered processed because it is cooked and packaged, but that does not automatically make it unhealthy; checking the ingredients and salt content still matters.
Do I need to drain all the oil from tuna?
It depends on the meal and your preference. Fully draining it gives a lighter result, while leaving a little oil can improve moisture and flavor in salads, pasta, or sandwiches.
How should I choose between tuna in oil and tuna in water?
Tuna in oil is usually softer, richer, and less dry. Tuna in water has a milder taste and can be a better choice when you want to control the dressing or cooking fat yourself.
How should opened canned tuna be stored?
Transfer leftover tuna to a covered food-safe container rather than storing it in the opened can, then refrigerate it. Use it promptly, and discard it if it develops an off smell, unusual color, or bubbling.
Can drained tuna in oil be frozen?
Yes, leftover drained tuna can be frozen in an airtight container. After thawing, its texture is usually best used in cooked dishes such as patties, pasta sauces, or casseroles rather than delicate cold salads.
What foods pair well with tuna in oil?
Lemon, capers, parsley, red onion, tomatoes, beans, and leafy greens complement tuna particularly well. Pairing it with whole grains or legumes makes the meal more varied and generally more filling.
Is tuna better before or after a workout?
Tuna can work well after training when combined with a carbohydrate-containing food as part of a convenient recovery meal. Immediately before exercise, a large or oily tuna meal may feel heavy for some people.
Is it safe to eat tuna every day?
Because tuna can contain mercury, it is better not to rely on it as your only seafood every day. Pregnant or breastfeeding people and young children should be especially mindful of tuna type and frequency of intake.
Can people with high blood pressure eat canned tuna?
They can, but sodium levels vary substantially between brands and products. Comparing labels, choosing lower-sodium options where available, and draining the tuna can help reduce overall salt intake.
Does canned tuna need to be cooked thoroughly again?
No. Canned tuna has already been cooked during processing, so it only needs brief heating if you want it warm. Overcooking can make it dry and tough.
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Nutrition data compiled from USDA FoodData Central and scientific sources.