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Tuna (drained, no oil) Calories
High protein, low fat, omega-3 source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Tuna (drained, no oil) (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 29.4 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.
Tuna (drained, no oil) Nutrition Facts
Selected: 1 can (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
29.4g
· 59% DV
Fat
1.2g
· 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 92% · Fat 8%
Tuna (drained, no oil) nutrition facts table · 1 can (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.4 g | 59% |
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 (drained, no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 132 kcal |
| 2 tablespoon (chopped) | 30 g | 33 kcal |
| 1 piece (small) | 50 g | 55 kcal |
| 1 pack (mini) | 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 cup (shredded) | 140 g | 154 kcal |
| 1 piece (large) | 150 g | 165 kcal |
| 1 can (large) | 160 g | 176 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Tuna (drained, no oil)
How much mercury is in tuna drained without oil?
The mercury level in tuna drained without oil varies by species, not by whether it was packed in oil or water. Skipjack and other smaller tuna generally contain less than larger species; check the species on the can when it is listed.
How long does tuna drained without oil last after opening?
Refrigerate opened tuna drained without oil in a covered, non-metal container and use it within 1–2 days. Don’t store it in the opened can or leave it at room temperature for an extended time.
Can you eat tuna drained without oil straight from the can?
Yes, tuna drained without oil is ready to eat once you open and drain it; it does not need further cooking. Add it to a salad, sandwich, or grain bowl, or season it with lemon and pepper.
Should you rinse tuna drained without oil before eating it?
No, rinsing tuna drained without oil is unnecessary; draining is enough. Rinsing can wash away some of its flavor and may spread germs around the sink through splashes.
Can tuna drained without oil be heated or cooked?
Yes, you can add tuna drained without oil to hot dishes, but it is already cooked during canning. Stir it into pasta or a casserole near the end of cooking so it warms through without becoming tough and dry.
Can you freeze tuna drained without oil?
Yes, tuna drained without oil can be frozen in an airtight container, though thawed tuna may be drier and flakier. Freeze it in portions, thaw it in the refrigerator, and don’t refreeze it after thawing.
Is tuna drained without oil safe during pregnancy?
Tuna drained without oil can be eaten during pregnancy within the recommended limits, but mercury content differs by species. Follow current local guidance on tuna types and portions; ask your clinician if you are unsure which canned tuna is appropriate.
What can you make with tuna drained without oil besides tuna salad?
Tuna drained without oil works in pasta, stuffed baked potatoes, fish cakes, and quesadillas. Mix it into the dish near the end or use it as a filling; adding a moist sauce helps keep the tuna from tasting dry.
Why does tuna drained without oil taste dry?
Tuna drained without oil can taste dry because it has no added packing oil and its flakes readily separate. Mix it with lemon juice, mayonnaise, yogurt, or a little olive oil, and avoid heating it for a long time.
How can you tell whether a can of tuna drained without oil is still good?
Don’t use tuna drained without oil from a can that is bulging, leaking, badly dented, or has a damaged seam. Before opening, check the use-by date; after opening, discard tuna with an unusual smell or appearance.
Tuna (drained, no oil) Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
12.6mg · 79% DV
B6
0.96mg · 56% DV
B2
0.26mg · 20% DV
Minerals
Selenium
84µg · 153% DV
Phosphorus
264mg · 38% DV
Iodine
48µg · 32% DV
Sodium
384mg · 17% DV
Potassium ⭐
396mg · 12% DV
Tuna (drained, no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna (drained, no oil)
To burn the 132 calories in 1 can (medium) (120 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 (drained, no oil)?
Tuna, drained and without oil, is canned tuna with its packing liquid removed and no added oil. It has a mild, savoury flavour and a firm texture that flakes easily, making it handy for quick meals. In many countries it is added to salads, sandwiches and pasta; you can also fold it into a jacket potato or serve it with crackers for a simple lunch.
It is high in protein and low in fat, so it works well alongside vegetables, grains or beans. For a lighter tuna salad, use lemon and a little yoghurt instead of a generous amount of mayonnaise.
How Nutritious Is Tuna (drained, no oil)?
Nutrient density
Very 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 (drained, no oil) 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, no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (drained, 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 (drained, no oil) Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.72g
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.