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Tuna light (drained) Calories
High protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Tuna light (drained) (80 g) has 80 calories. That works out to 100 calories per 100 g. It contains 0 g of carbs, 18.8 g of protein, 0.6 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.
Tuna light (drained) Nutrition Facts
Selected: 1 can (medium) · 80 g
80
KCAL / 80G
Carbs
0g
· 0% DV
Protein
18.8g
· 38% DV
Fat
0.6g
· 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 93% · Fat 7%
Tuna light (drained) nutrition facts table · 1 can (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 256 mg | 11% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.8 g | 38% |
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 light (drained)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 80 g | 80 kcal |
| 2 tablespoon (medium) | 30 g | 30 kcal |
| 1 piece (small) | 50 g | 50 kcal |
| 1 serving (small) | 60 g | 60 kcal |
| 100 g | 100 g | 100 kcal |
| 1 piece (large) | 100 g | 100 kcal |
| 1 serving (large) | 100 g | 100 kcal |
| 1 can (large) | 120 g | 120 kcal |
| 1 pack (jumbo) | 150 g | 150 kcal |
Calculated from 100 calories per 100 g.
Frequently Asked Questions About Tuna light (drained)
Is drained light tuna healthy?
Yes. Drained light tuna is a lean, high-protein food that can fit into balanced meals. Canned products vary in salt content, so check the label if you eat it often or are limiting sodium.
Does drained light tuna contain mercury?
Yes, light tuna contains some mercury, though levels vary by species and product. It is generally lower in mercury than albacore tuna, but it is not mercury-free.
How often can you eat drained light tuna?
Many adults can include light tuna in a few meals during the week, while varying their seafood choices rather than relying on tuna every day. Pregnancy and local seafood guidance can change the recommended amount.
Can you eat drained light tuna while pregnant?
Yes, light tuna is generally considered a lower-mercury choice that can be eaten during pregnancy in moderation. Recommendations vary by country and individual circumstances, so ask your clinician how much is appropriate for you.
What is the difference between drained light tuna and albacore tuna?
Light tuna is usually made from smaller skipjack, while albacore is a larger species sold as white tuna. Light tuna is typically darker and lower in mercury; albacore has paler flesh and a milder taste.
Do you need to rinse drained light tuna?
No, you do not need to rinse drained light tuna; it is ready to eat once the can is opened. Rinsing can wash away flavor and make the flakes less pleasant in salads or sandwiches.
How long does drained light tuna last after opening?
Transfer leftover drained light tuna from the can to a covered container and refrigerate it promptly. Use it within a few days, and discard it if it has been left at room temperature for too long.
How do you use drained light tuna in a salad?
Flake drained light tuna with a fork and fold it into greens, chopped vegetables, or beans. Lemon juice and a little dressing add moisture, which helps because the tuna has already been drained.
Can you freeze drained light tuna?
Yes, you can freeze drained light tuna, but thawing may leave it drier and more crumbly. Store it airtight and use the thawed tuna in cooked dishes, pasta, or mixed salads rather than expecting its original texture.
Can you eat drained light tuna straight from the can?
Yes, drained light tuna is ready to eat straight from the can because it has already been cooked during canning. Add it to a sandwich or meal, and refrigerate any leftovers promptly.
Tuna light (drained) Vitamins & Minerals
Vitamins
B12
1.76µg · 73% DV
B3
8.4mg · 53% DV
B6
0.48mg · 28% DV
Vitamin D
2.4µg · 12% DV
Minerals
Selenium
56µg · 102% DV
Iodine
40µg · 27% DV
Phosphorus
144mg · 21% DV
Sodium
256mg · 11% DV
Potassium ⭐
200mg · 6% DV
Tuna light (drained) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna light (drained)
To burn the 80 calories in 1 can (medium) (80 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 light (drained)?
Tuna light (drained) is canned tuna with the liquid removed before serving. “Light” refers to the kind of tuna or its flesh, rather than necessarily meaning that the product has been lightened. Its colour and firmness can vary, but the flakes are usually easy to break apart.
It is a convenient addition to salads, sandwiches and pasta, and is often paired with lemon, herbs or crunchy vegetables. The flavour is savoury and gently fishy, so it can be served straight from the can or mixed into a meal. At 23.5 g of protein and 0.7 g of fat per 100 g, it is a lean, protein-rich option. For a lighter dressing, try lemon and a little olive oil instead of mayonnaise.
How Nutritious Is Tuna light (drained)?
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
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.
Is Tuna light (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 light (drained) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna light (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 light (drained) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.2g
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.