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Tuna in Olive Oil, Drained Calories
High protein, contains omega-3
CALORIES
GI
POTASSIUM
FIBER
Tuna in Olive Oil, Drained Nutrition Facts
Selected: 100 g
198
KCAL / 100G
Carbs
0g
· 0%
Protein
29.1g
· 61%
Fat
8.2g
· 39%
Fiber
0g
Tuna in Olive Oil, Drained Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
14mg · 88% DV
B6
0.46mg · 27% DV
Vitamin E
1.7mg · 11% DV
Minerals
Selenium
65µg · 118% DV
Phosphorus
260mg · 37% DV
Sodium
370mg · 16% DV
Zinc
1mg · 9% DV
Tuna in Olive Oil, Drained Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna in Olive Oil, Drained 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, Drained Contain Allergens?
Contains these allergens:
Which Diets Is Tuna in Olive Oil, 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 in Olive Oil, Drained Fat Profile
SATURATED
1.35g
MONOUNSATURATED
4.7g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna in Olive Oil, Drained
Tuna in Olive Oil, Drained — Frequently Asked Questions
Why does drained tuna in olive oil still contain fat?
Draining removes most of the loose oil in the can, but some oil remains on and within the fish. Drained tuna is therefore not fat-free.
How should drained tuna in olive oil be stored after opening?
Transfer leftovers to a clean, covered glass or food-safe container and refrigerate them. For best quality and food safety, use within 1–2 days rather than storing it in the opened can.
Can drained tuna in olive oil be frozen?
Yes, it can be frozen in an airtight container, although its texture may become drier or more crumbly after thawing. It works especially well afterward in pasta sauces, fish cakes, or sandwich fillings.
Why can canned tuna become dry or stringy?
Tuna has a dense muscle structure and can dry out when heavily drained or heated for too long. Mixing it with yogurt, lemon and olive oil, avocado, or chopped vegetables can make it more enjoyable.
Can tuna in olive oil be heated?
Yes, but prolonged high heat can dry it out and intensify its aroma. Add it near the end of cooking or warm it gently for the best texture.
What can I use instead of mayonnaise in tuna salad?
Greek yogurt with lemon, mustard, capers, and herbs makes a lighter, tangy dressing. Mashed avocado is another creamy option that pairs well with tuna.
How does tuna in olive oil compare with tuna packed in water?
Tuna packed in olive oil is usually softer, richer tasting, and more satisfying, while water-packed tuna tends to have a cleaner flavor and a drier texture. The best choice depends on whether the recipe benefits from added oil and richness.
Is it okay to eat tuna every day?
Fish can be part of a healthy diet, but mercury levels vary between tuna species, so it is sensible to rotate different types of seafood rather than rely on tuna daily. Pregnant or breastfeeding people and young children should follow local seafood guidance on tuna intake.
Is tuna in olive oil a good post-workout food?
Its high protein content makes it a convenient addition to a post-workout meal. Since it contains no carbohydrate, people looking to replenish training fuel may pair it with bread, potatoes, rice, or fruit.
Is canned tuna always less healthy than fresh tuna?
No. Canned tuna is processed and its sodium content can vary by brand, but it can still be a convenient, nutritious seafood option. Check the label for a straightforward ingredient list and a sodium level that suits your needs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.