1 can (medium) of Tuna (Light, In Water) (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 0 g of carbs, 24.2 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 (Light, In Water)?

Tuna (light, in water) is canned light tuna packed in water, rather than oil. The meat comes in moist, fibrous flakes and small pieces, with a mild flavour that readily takes on the taste of whatever you mix it with.

It is handy for salads, sandwiches, pasta and rice bowls, and can be dressed with lemon, herbs, pepper or a little olive oil. In many places, it is a familiar pantry option for a quick lunch; it also works well folded into a baked potato or mixed with beans and vegetables. It is high in protein and low in fat, with 20.2 g of protein per 100 g. Drain it before serving, and pair it with fresh vegetables or whole grains for a more balanced meal.

Tuna (Light, In Water) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 0% DV

Protein

20.2g

· 40% DV

Fat

0.8g

· 1% 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 92% · Fat 8%

Tuna (Light, In Water) Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

10.5mg · 66% DV

0.35mg · 21% DV

0.15mg · 12% DV

Minerals

Selenium

70µg · 127% DV

Iodine

50µg · 33% DV

Phosphorus

180mg · 26% DV

Sodium

300mg · 13% DV

How Nutritious Is Tuna (Light, In Water)?

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

High

61/ 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 (Light, In Water) 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 (Light, In Water)

To burn the 90 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Tuna (Light, 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 (Light, In Water) 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 (Light, In Water) 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, In Water) Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 0.1:1

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

Compare Tuna (Light, In Water)

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Tuna (Light, In Water) vs Canned Tuna26 kcal fewer per 100 g

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Tuna (Light, In Water) vs Fish20 kcal fewer per 100 g

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Foods Similar to Tuna (Light, In Water)

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Tuna (Light, In Water)

Is light tuna in water safe to eat straight from the can?

Yes, light tuna in water is cooked during canning and is ready to eat without further cooking. Open the can, drain it if you prefer, and add the tuna to a sandwich, salad, or meal.

How does light tuna in water compare with albacore tuna for mercury?

Light tuna in water generally contains less mercury than albacore tuna, though levels vary with the fish and product. It can be a lower-mercury tuna choice, but rotating it with other seafood helps avoid relying on one fish repeatedly.

Should you drain the water from light tuna in water?

Usually, yes: draining light tuna in water gives it a firmer texture and keeps sandwiches or salads from becoming watery. Keep some liquid if you want a moister mixture, or if a recipe calls for it.

How long does light tuna in water last after opening?

Transfer leftover light tuna in water from the can to a covered container and refrigerate it promptly. It is best used within a few days; discard it if it has been left at room temperature for too long.

Can you freeze light tuna in water?

Yes, you can freeze light tuna in water in an airtight freezer-safe container. The tuna remains usable, but thawing can make its texture softer and more crumbly, so frozen portions work best mixed into cooked dishes or spreads.

Is light tuna in water the same as albacore tuna?

No. “Light” usually refers to tuna species such as skipjack, while albacore is sold as a separate type of tuna and often has a paler color and firmer texture. Their taste and mercury levels can also differ.

Can you use the liquid from light tuna in water?

Yes, the liquid is safe to use, although many people drain it for a firmer result. A small amount can add moisture to tuna salad or a cooked dish; taste it first, since it may have a mild fishy flavor.

How do you cook light tuna in water without drying it out?

Add light tuna in water near the end of cooking because it is already cooked. Fold it gently into hot pasta, rice, or a sauce just long enough to warm through; prolonged heating can make the flakes dry and tough.

Why does light tuna in water sometimes look pink or beige?

Pinkish, beige, or pale-brown flakes can be normal for light tuna in water. The fish species and canning process affect its color; judge freshness by the can’s condition and the tuna’s smell and texture rather than color alone.

Why does light tuna in water taste dry, and how can you improve it?

Draining removes moisture, so light tuna in water can taste dry on its own. Mix it with a little yogurt, mayonnaise, olive oil, or dressing, or add it to a moist sauce; combine gently to keep the flakes intact.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026