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Tuna in Water Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 can (medium) of Tuna in Water (120 g) has 115 calories. That works out to 96 calories per 100 g. It contains 0 g of carbs, 25.8 g of protein, 1 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.
What is Tuna in Water?
Tuna in water is cooked tuna packed in water, usually sold in cans as a convenient pantry staple. Once drained, it has a mild, clean flavour and a moist, fibrous texture, with flakes that break apart easily and some firmer chunks.
It is commonly stirred into salads, sandwiches and pasta, or spooned over a baked potato. Its straightforward flavour also works well with lemon, herbs and crisp vegetables. Lean and protein-rich, it provides 21.5 g of protein per 100 g. Drain it well and pair it with plenty of vegetables for a lighter meal; a little olive oil or a creamy dressing can make it more substantial.
Tuna in Water Nutrition Facts
Selected: 100 g
96
KCAL / 100G
Carbs
0g
· 0% DV
Protein
21.5g
· 43% DV
Fat
0.8g
· 1% 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 in Water Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
10.5mg · 66% DV
B6
0.35mg · 21% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
70µg · 127% DV
Iodine
50µg · 33% DV
Phosphorus
210mg · 30% DV
Sodium
300mg · 13% DV
How Nutritious Is Tuna in Water?
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
High
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 Water Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna in Water
To burn the 96 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 Water 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 Water Contain Allergens?
Contains these allergens:
Which Diets Is Tuna in Water 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 Water Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Compare Tuna in Water
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Frequently Asked Questions About Tuna in Water
Is Tuna in Water good for you?
Yes, Tuna in Water is a lean, protein-rich food and can be an easy addition to meals. Canned products can contain added salt, so drain and rinse it if you are limiting sodium; compare labels when choosing a brand.
What is the difference between Tuna in Water and tuna in oil?
Tuna in Water is packed in water rather than oil, so it is usually lighter and less rich in texture. Oil-packed tuna tastes fuller and may feel more moist; use the type that best suits your recipe.
Should you drain Tuna in Water before eating it?
Usually, yes. Draining Tuna in Water prevents extra liquid from making salads, sandwiches, or pasta watery. If you want a softer, moister mixture, reserve a little of the liquid and stir it back in gradually.
Can you cook Tuna in Water?
Yes, but Tuna in Water is already cooked and ready to eat. Add it near the end of cooking or stir it into a hot dish just long enough to warm through; prolonged cooking can make the flakes dry and tough.
How do you use Tuna in Water in a meal?
Tuna in Water works well in sandwiches, salads, pasta, rice bowls, and fish cakes. Drain it first, then add a dressing or moist ingredient such as mayonnaise, yogurt, or olive oil to keep the flakes from tasting dry.
How long does Tuna in Water last after opening?
Transfer opened Tuna in Water from the can to a covered container and refrigerate it promptly. Eat it within a few days, and discard it if it develops an unusual smell or appearance; follow any storage instructions on the can.
How should unopened Tuna in Water cans be stored?
Keep unopened Tuna in Water cans in a cool, dry cupboard and use them by the date printed on the package. Do not eat the contents if the can is bulging, leaking, badly rusted, or deeply dented.
Does Tuna in Water contain mercury?
Yes, Tuna in Water can contain mercury because tuna accumulates it naturally; levels vary with the species. If you eat tuna often, vary your seafood choices and follow local guidance, especially during pregnancy or for young children.
Can you eat Tuna in Water while pregnant?
Yes, Tuna in Water can be eaten during pregnancy, but the species and amount matter because tuna may contain mercury. Follow your local pregnancy guidance for canned tuna, and ask your clinician if you need advice tailored to you.
Can you rinse Tuna in Water to reduce salt?
Yes. Draining and briefly rinsing Tuna in Water can remove some surface salt, though it may also wash away a little flavor and make the flakes wetter. Drain it well before adding it to a salad or sandwich.
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Nutrition data compiled from USDA FoodData Central and scientific sources.