1 can (medium) of Tuna (drained, oil-packed) (80 g) has 149 calories. That works out to 186 calories per 100 g. It contains 0 g of carbs, 20.4 g of protein, 6.6 g of fat and 0 g of fiber. Its 56 µg of Selenium covers 102% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Tuna (drained, oil-packed)?

Tuna (drained, oil-packed) is canned tuna preserved in oil, with the oil poured off before serving. The pale, flaky pieces are moist and mildly savoury, with a distinct but not overpowering fish flavour. It is an easy addition to salads, sandwiches, pasta and grain bowls, and is often paired with lemon, herbs or crisp vegetables. You can also mash it into a quick filling with a little dressing. It is high in protein and contains no carbohydrates, making it a substantial option for a simple meal. Some oil remains after draining, so for a lighter salad or sandwich, add dressing sparingly and lean on fresh vegetables and citrus for flavour.

Tuna (drained, oil-packed) Nutrition Facts

Selected: 100 g

186

KCAL / 100G

Carbs

· 0% DV

Protein

25.5g

· 51% DV

Fat

8.2g

· 11% 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 58% · Fat 42%

Tuna (drained, oil-packed) Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

10.2mg · 64% DV

0.85mg · 50% DV

Vitamin D

4µg · 20% DV

Minerals

Selenium

70µg · 127% DV

Iodine

50µg · 33% DV

Phosphorus

220mg · 31% DV

Sodium

315mg · 14% DV

How Nutritious Is Tuna (drained, oil-packed)?

Nutrient density

High

70/ 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

51/ 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, oil-packed) 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, oil-packed)

To burn the 186 calories in 100 g:

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

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, oil-packed) 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, oil-packed) 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, oil-packed) 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, oil-packed) Fat Profile

SATURATED

1.7g

MONOUNSATURATED

3.2g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 0.2:1

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

Compare Tuna (drained, oil-packed)

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Foods Similar to Tuna (drained, oil-packed)

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

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Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Tuna (drained, oil-packed)

How do you use drained oil-packed tuna?

Drained oil-packed tuna works well in sandwiches, pasta, salads, and tuna melts. Pair it with lemon, herbs, or crunchy vegetables; because it is already cooked, it can also be served straight from the can.

How long does drained oil-packed tuna last after opening?

Refrigerate opened drained oil-packed tuna in a covered container and use it within 3–4 days. Don’t store it in the opened can, and discard it if it develops an unusual smell or appearance.

Can you eat drained oil-packed tuna straight from the can?

Yes, drained oil-packed tuna is ready to eat if the can was intact and stored properly. Drain it first if you prefer a less oily texture; no additional cooking is needed.

Do you need to rinse drained oil-packed tuna?

No, rinsing drained oil-packed tuna is unnecessary. Letting the oil drain is usually enough; rinsing can wash away some flavor and make the fish less pleasant in salads or sandwiches.

What is the difference between drained oil-packed tuna and water-packed tuna?

Drained oil-packed tuna tends to have a richer flavor and softer texture, while water-packed tuna tastes lighter. Draining removes excess oil but does not remove all the oil absorbed by the fish.

Can you freeze drained oil-packed tuna?

Yes, freeze drained oil-packed tuna in an airtight container. Thaw it in the refrigerator; its texture may become drier, so it is often best added to cooked dishes, pasta, or a tuna filling.

Can you cook drained oil-packed tuna?

Yes, but drained oil-packed tuna is already cooked, so it only needs reheating. Stir it into hot pasta or a casserole near the end of cooking to keep it from drying out or breaking apart.

Is drained oil-packed tuna good for weight loss?

Drained oil-packed tuna can make a meal more filling because it provides protein, but it does not cause weight loss on its own. Ingredients such as mayonnaise, cheese, and bread also affect the meal.

How often can you eat drained oil-packed tuna?

It is better not to rely on drained oil-packed tuna every day because tuna can contain mercury, and levels vary by species. Check the species on the can and follow seafood advice for your region.

Can you eat drained oil-packed tuna during pregnancy?

Whether drained oil-packed tuna fits your pregnancy diet depends on the tuna species and how often you eat it, because mercury levels vary. Ask your healthcare provider about a suitable amount and follow local pregnancy guidance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026