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Washed tuna Calories
Low sodium, high protein, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Washed tuna (60 g) has 65 calories. That works out to 109 calories per 100 g. It contains 0 g of carbs, 14.7 g of protein, 0.5 g of fat and 0 g of fiber. Its 48 µg of Selenium covers 87% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Washed tuna Nutrition Facts
Selected: 1 piece (medium) · 60 g
65
KCAL / 60G
Carbs
0g
· 0% DV
Protein
14.7g
· 29% DV
Fat
0.5g
· 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%
Washed tuna nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 14.7 g | 29% |
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 Medium Washed tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 65 kcal |
| 1 tablespoon (medium) | 20 g | 22 kcal |
| 1 piece (small) | 60 g | 65 kcal |
| 1 serving (medium) | 85 g | 93 kcal |
| 1 piece (medium) | 90 g | 98 kcal |
| 100 g | 100 g | 109 kcal |
| 1 piece (large) | 120 g | 131 kcal |
| 1 can (medium) | 120 g | 131 kcal |
| 1 serving (large) | 150 g | 164 kcal |
| 1 cup (medium) | 150 g | 164 kcal |
| 1 can (large) | 160 g | 174 kcal |
Calculated from 109 calories per 100 g.
Frequently Asked Questions About Washed tuna
What does “washed tuna” mean?
Washed tuna is tuna rinsed to remove surface brine or residue; it is not a separate tuna species. Rinsing is minimal handling, and the name alone does not tell you whether the fish is cooked or ready to eat.
Can you eat washed tuna without cooking it?
Only if the product is clearly cooked or labeled ready to eat. Washing raw tuna does not make it safe to eat raw, because rinsing does not reliably remove harmful microorganisms; cook raw tuna thoroughly.
Does rinsing washed tuna lower its sodium?
Yes, rinsing tuna packed in brine or with added salt can wash away some surface sodium. The amount removed varies by product and rinsing method, so rinsing does not make salted tuna sodium-free.
Should you rinse washed tuna again before eating?
No, ready-to-eat washed tuna does not need another rinse. Extra rinsing can wash away flavor and may spread germs around the sink through splashes; cook raw tuna safely rather than washing it.
How can you tell if washed tuna has gone bad?
Washed tuna that smells sour or unusually sharp, feels sticky, or shows other signs of spoilage should be discarded. A fresh product should smell mild, not strongly fishy; do not taste it to check whether it is safe.
How should you store washed tuna after opening it?
Transfer opened washed tuna to a covered container and refrigerate it promptly. Keep it out of room-temperature conditions, use it soon, and discard it if its smell or texture changes; do not rely on rinsing to make spoiled tuna safe.
Can washed tuna be frozen?
Yes, washed tuna can be frozen in an airtight container or freezer bag to limit drying and odor transfer. Thaw it in the refrigerator and do not refreeze it after thawing.
Is it safe to eat washed tuna every day?
Eating tuna every day may increase mercury exposure, and mercury levels vary among tuna species. Rotate it with other fish and protein foods rather than relying on tuna as your daily choice.
Can you eat washed tuna during pregnancy?
Yes, properly cooked and safely stored tuna can be eaten during pregnancy, but the suitable amount depends on the tuna species because mercury levels vary. Ask your healthcare professional which types and portions fit your situation.
What can you make with washed tuna?
Washed tuna works in salads, sandwiches, pasta, and cooked dishes with vegetables. Add it near the end if it is already cooked and ready to eat; cook it thoroughly first if it is raw.
Washed tuna Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
5.16mg · 32% DV
B6
0.54mg · 32% DV
Vitamin D
1.5µg · 8% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
150mg · 21% DV
Iodine
30µg · 20% DV
Copper
0.06mg · 7% DV
Potassium ⭐
198mg · 6% DV
Sodium
36mg · 2% DV
Washed tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Washed tuna
To burn the 65 calories in 1 piece (medium) (60 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 Washed tuna?
Washed tuna is tuna that has been drained and rinsed, often after canning, to remove some of the packing liquid and surface salt. Its firm, flaky flesh has a savoury, distinctly marine taste, and it is easy to fold into everyday meals.
Across the world, people add it to salads, sandwiches, pasta and rice dishes; lemon, olive oil, herbs or crunchy vegetables make natural partners. It is high in protein and very low in fat, with 24.5 g of protein per 100 g. Rinsing can help reduce sodium, though the amount depends on the product. For a lighter meal, pair it with plenty of vegetables and use a modest amount of creamy dressing.
How Nutritious Is Washed tuna?
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.
Is Washed tuna Processed?
NOVA 2
Minimally 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 Washed tuna Contain Allergens?
Contains these allergens:
Which Diets Is Washed tuna 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
Washed tuna Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.