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Tuna, water-packed, drained Calories
High-protein, low-carb tuna packed in water and drained
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Tuna, water-packed, drained has 116 calories. It contains 0 g of carbs, 25.5 g of protein, 0.8 g of fat and 0 g of fiber. Its 80 µg of Selenium covers 145% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tuna, water-packed, drained Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
0g
· 0% DV
Protein
25.5g
· 51% 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 93% · Fat 7%
Tuna, water-packed, drained Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B3
10.2mg · 64% DV
B6
0.77mg · 45% DV
Biotin
4µg · 13% DV
Minerals
Selenium
80µg · 145% DV
Phosphorus
240mg · 34% DV
Sodium
280mg · 12% DV
Iodine
18µg · 12% DV
How Nutritious Is Tuna, water-packed, 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
Medium
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, water-packed, drained Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna, water-packed, drained
To burn the 116 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, water-packed, 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, water-packed, drained Contain Allergens?
Contains these allergens:
Which Diets Is Tuna, water-packed, 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, water-packed, drained Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Tuna, water-packed, drained
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Frequently Asked Questions About Tuna, water-packed, drained
What is the difference between water-packed and oil-packed tuna?
Water-packed tuna has a lighter taste and, once drained, does not add packing oil to the meal. Oil-packed tuna can taste richer and feel more tender, so you may want to adjust other added fats in the recipe.
Does heating drained tuna reduce its protein?
Brief heating does not meaningfully reduce the protein in tuna. Overcooking can make it dry, so add it near the end when making pasta, eggs, soups, or warm rice dishes.
How long does opened canned tuna keep in the refrigerator?
Transfer leftover tuna from the can to a covered food-safe container and refrigerate it. Use it within 3 to 4 days, and discard it if it develops an off smell, discoloration, or a slimy texture.
Can drained canned tuna be frozen?
Yes, it can be frozen in an airtight container. Its texture may become a little drier or more crumbly after thawing, making it especially useful in patties, pasta dishes, or mixed salad fillings.
Why can water-packed tuna taste dry, and how can I improve it?
Because it is very low in fat, water-packed tuna can seem dry when eaten plain. Mixing it with yogurt, olive oil, avocado, lemon juice, mustard, or chopped vegetables adds moisture and flavor.
What should I eat with tuna for a more balanced meal?
Pair tuna with plenty of vegetables plus whole-grain bread, beans, lentils, or grains for a meal with protein, fiber, and satisfying carbohydrate. For a lower-carbohydrate plate, combine it with vegetables, olives, or avocado.
Is tuna better before or after a workout?
Tuna is a convenient protein option after training, and adding a carbohydrate food can make the meal more complete for recovery. Immediately before exercise, a large serving may feel heavy for some people, so keep it light if needed.
Is it okay to eat canned tuna every day?
How often to eat tuna depends on the species and your overall fish intake, because mercury levels can vary. Pregnant or breastfeeding people, children, and frequent fish eaters should rotate tuna with lower-mercury seafood and follow local public-health guidance.
Can canned tuna be high in sodium?
Yes, sodium content varies considerably by brand and product. Compare labels, choose lower-sodium options when available, and briefly rinsing drained tuna may reduce some surface salt.
Can someone with a fish allergy eat tuna?
No. Tuna is a fish and can trigger allergic reactions, including severe reactions, in people with fish allergy; they should also consider the risk of cross-contact.
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Nutrition data compiled from USDA FoodData Central and scientific sources.