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Tuna in Olive Oil Calories
High protein, healthy fats, source of omega-3 and vitamin E
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 can (medium) of Tuna in Olive Oil (80 g) has 168 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 18.8 g of protein, 10.8 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 in Olive Oil?
Tuna in Olive Oil is tuna packed in olive oil, usually sold in a can and ready to eat. Its pale flakes and small chunks are tender, with a savoury fish flavour rounded out by the oil. You can use it straight from the can or fold it into a dish without further cooking.
Across the Mediterranean and in many English-speaking kitchens, it is often added to salads, sandwiches, pasta or a simple grain bowl. It is protein-rich, with 23.5 g of protein per 100 g, and the olive oil makes it more substantial than tuna packed in water. Drain off some oil for a lighter meal, or keep a little to dress salad or pasta.
Tuna in Olive Oil Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
0g
· 0% DV
Protein
23.5g
· 47% DV
Fat
13.5g
· 17% 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 44% · Fat 56%
Tuna in Olive Oil Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
8.5mg · 53% DV
B6
0.6mg · 35% DV
Vitamin D
4µg · 20% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
210mg · 30% DV
Iodine
30µg · 20% DV
Sodium
350mg · 15% DV
How Nutritious Is Tuna in Olive Oil?
Nutrient density
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.
Tuna in Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna in Olive Oil
To burn the 210 calories in 100 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.
Is Tuna in Olive 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 in Olive Oil Contain Allergens?
Contains these allergens:
Which Diets Is Tuna in Olive 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 in Olive Oil Fat Profile
SATURATED
2.2g
MONOUNSATURATED
7.5g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Compare Tuna in Olive Oil
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Frequently Asked Questions About Tuna in Olive Oil
Is Tuna in Olive Oil healthy?
Yes, Tuna in Olive Oil provides protein and omega-3 fats, while the olive oil adds mostly unsaturated fat. It can fit into a balanced meal; compare sodium on the label if you eat canned fish frequently.
Should you drain Tuna in Olive Oil before eating it?
No, draining Tuna in Olive Oil is optional. Keep some oil for extra flavor in a salad, sandwich, or pasta, or drain it if you want a less oily dish. You do not have to use all the oil in the can.
Can you eat Tuna in Olive Oil straight from the can?
Yes, Tuna in Olive Oil is already cooked and can be eaten straight from the can. Add it to toast, a salad, or cooked grains for a quick meal; do not eat it if the can is bulging, leaking, or badly damaged.
How long does Tuna in Olive Oil last after opening?
Transfer leftover Tuna in Olive Oil to a clean, covered container and refrigerate it promptly. Use it within 3–4 days, and discard it if it has been left at room temperature for more than two hours.
Is Tuna in Olive Oil safe during pregnancy?
Usually, yes, but tuna contains mercury and safe serving limits depend on the type of tuna and local guidance. Follow your country's pregnancy advice and ask your clinician or dietitian how often it is appropriate for you.
What is the difference between Tuna in Olive Oil and tuna in water?
Tuna in Olive Oil is richer and more flavorful, while tuna in water has a plainer taste and less added fat. Drain the oil if you prefer, or use a little of it to dress pasta or vegetables.
What can you make with Tuna in Olive Oil?
Tuna in Olive Oil works well in pasta, Niçoise-style salads, sandwiches, wraps, and stuffed baked potatoes. Add it near the end of cooking so it warms through without becoming dry or breaking into tiny flakes.
Can you heat Tuna in Olive Oil?
Yes, you can warm Tuna in Olive Oil in a cooked dish, but it is already cooked, so prolonged heating is unnecessary. Never put the metal can in a microwave; transfer the tuna to a microwave-safe dish first.
Can you reuse the olive oil from Tuna in Olive Oil?
Yes, if it smells fresh, you can use the oil from Tuna in Olive Oil in a dressing or toss it with pasta or vegetables. Since it has touched fish, use it promptly rather than saving it for later.
Does the type of tuna in Tuna in Olive Oil matter?
Yes, tuna species differ in taste, texture, and mercury levels. Canned products may use different species, so check the product information when available; vary your seafood choices if you eat tuna regularly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.