1 can (medium) of Tuna (Oil-Packed) (80 g) has 158 calories. That works out to 198 calories per 100 g. It contains 0 g of carbs, 18.8 g of protein, 9.3 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 (Oil-Packed)?

Oil-packed tuna is cooked tuna preserved in a can with oil, making it a convenient pantry staple. Its flakes are tender and fibrous, with a richer, softer feel than tuna packed in water; draining it removes some of the oil but leaves plenty of flavour.

It is commonly stirred into salads, sandwiches and pasta, or served on toast for a quick meal. In many English-speaking homes, it is an easy way to add a protein-rich ingredient without much preparation; it provides 23.5 g of protein per 100 g. Drain it for a lighter dish, or use a little of the oil in a dressing or pasta sauce.

Tuna (Oil-Packed) Nutrition Facts

Selected: 100 g

198

KCAL / 100G

Carbs

· 0% DV

Protein

23.5g

· 47% DV

Fat

11.6g

· 15% 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 47% · Fat 53%

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Tuna (Oil-Packed) Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

0.8mg · 47% DV

6.3mg · 39% DV

Vitamin D

4µg · 20% DV

Minerals

Selenium

70µg · 127% DV

Phosphorus

280mg · 40% DV

Iodine

50µg · 33% DV

Sodium

315mg · 14% DV

Potassium ⭐

237mg · 7% DV

How Nutritious Is Tuna (Oil-Packed)?

Nutrient density

High

65/ 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

Medium

50/ 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 (Oil-Packed) 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 (Oil-Packed)

To burn the 198 calories in 100 g:

🚶

49min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

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

Is Tuna (Oil-Packed) 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 (Oil-Packed) 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 (Oil-Packed) 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 (Oil-Packed) Fat Profile

SATURATED

2.1g

MONOUNSATURATED

6.2g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 2.1:1

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

Compare Tuna (Oil-Packed)

🐟vs🐟

Tuna (Oil-Packed) vs Salmon Fillet8 kcal fewer per 100 g

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Tuna (Oil-Packed) vs Canned Tuna82 kcal more per 100 g

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Tuna (Oil-Packed) vs Fish88 kcal more per 100 g

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Tuna (Oil-Packed) vs Tuna66 kcal more per 100 g

→

Foods Similar to Tuna (Oil-Packed)

🐟

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 (Oil-Packed)

Is oil-packed tuna healthy to eat regularly?

Yes, oil-packed tuna can be part of a balanced diet and provides protein and omega-3 fats. Choose it as one of several protein options rather than relying on tuna every day, since tuna species can contain mercury.

Does oil-packed tuna contain mercury?

Yes, oil-packed tuna can contain mercury because mercury occurs naturally in tuna. The amount varies with the tuna species and serving frequency, so follow local seafood advice, especially for children and anyone who is pregnant.

Can you eat oil-packed tuna straight from the can?

Yes, you can eat oil-packed tuna straight from an intact, unopened can because it is cooked during canning. Once opened, refrigerate any leftovers promptly in a covered container rather than leaving them at room temperature.

Can you freeze leftover oil-packed tuna?

Yes, you can freeze leftover oil-packed tuna in an airtight freezer-safe container, though its texture may become softer after thawing. Use it in a cooked dish, such as pasta or a casserole, if the texture is less appealing on its own.

How does oil-packed tuna taste compared with water-packed tuna?

Oil-packed tuna usually tastes richer and feels more tender than water-packed tuna. Its oil also carries more of the fish’s flavor, so it can work especially well in sandwiches or salads that need a moist, savory filling.

What can you make with oil-packed tuna besides tuna salad?

Oil-packed tuna works well in pasta, baked potatoes, savory tarts, and rice bowls. Stir it into warm pasta with lemon, capers, or vegetables for a quick meal; drain some of the oil first if you want a less rich result.

Can oil-packed tuna help with weight loss?

Oil-packed tuna can fit into a weight-loss meal because its protein can help make a meal satisfying. The packing oil adds richness, so drain some if you prefer, and pair the tuna with vegetables or whole grains for a more balanced plate.

Should you rinse oil-packed tuna before using it?

No, rinsing oil-packed tuna is unnecessary and can wash away flavor while making the fish watery. If you want less oil, drain it instead; if you need a drier texture, gently press it with a fork in a sieve.

Can cats eat oil-packed tuna?

Cats may have a small taste of plain oil-packed tuna occasionally, but it should not replace complete cat food. The oil, salt, and possible seasonings can be unsuitable in larger amounts, and tuna alone does not provide a cat’s full nutritional needs.

Why is oil-packed tuna sometimes firm and sometimes flaky?

The texture of oil-packed tuna varies with the cut of fish and how it was packed. Larger pieces tend to stay firmer, while finely flaked tuna breaks apart more easily; either can be used, but they suit different recipes.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026