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Tuna (no oil) Calories
High protein, low fat, source of omega-3
CALORIES
GI
POTASSIUM
FIBER
Tuna (no oil) Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
0g
· 0%
Protein
25.5g
· 92%
Fat
1g
· 8%
Fiber
0g
Tuna (no oil) Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
10.5mg · 66% DV
B6
0.94mg · 55% DV
B5
0.75mg · 15% DV
Minerals
Selenium
80µg · 145% DV
Phosphorus
250mg · 36% DV
Iodine
50µg · 33% DV
Potassium ⭐
330mg · 10% DV
Tuna (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna (no oil) 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 Tuna (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (no oil) 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
Tuna (no oil) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna (no oil)
Tuna (no oil) — Frequently Asked Questions
Should tuna packed without oil be drained?
Draining the packing water or brine usually improves the texture and makes it easier to mix into meals. If it is packed in brine and you are watching sodium, a quick rinse can help reduce surface salt.
How long does tuna keep after opening?
Transfer opened tuna to a clean covered container, refrigerate it promptly, and use it within about 3 to 4 days. Do not leave an opened can at room temperature.
Can tuna packed without oil be frozen?
Yes, leftover tuna can be frozen in an airtight container, although it may become drier and more crumbly after thawing. Thawed tuna tends to work best in cooked dishes rather than delicate cold salads.
Does eating tuna increase mercury exposure?
Tuna can contain mercury, and the amount varies by species; larger species generally accumulate more. Pregnant or breastfeeding people, children, and frequent fish eaters should follow local public-health guidance on fish choices and frequency.
Is tuna packed without oil good after a workout?
It is a convenient protein-rich option after training and can contribute to muscle repair. Pair it with a carbohydrate food such as potatoes, rice, whole-grain bread, or beans when post-workout carbohydrate is also needed.
How can I make tuna taste better without mayonnaise?
Lemon juice, Greek yogurt, mustard, capers, herbs, pepper, and chopped vegetables add moisture and flavor. Avocado or olive oil can also make it creamier, but they add more fat to the meal.
How does tuna compare with salmon?
Tuna is typically leaner, milder, and very convenient, while salmon is usually richer in fat and is especially valued for omega-3 fats. Rotating different types of fish is generally a better habit than relying on one fish alone.
Why does tuna without oil sometimes taste dry?
Its naturally low fat content means that thorough draining or prolonged heating can make it seem dry. Mix it with yogurt, lemon, tomato, or a small amount of olive oil to add moisture.
Can canned tuna be eaten without cooking?
Yes. Canned tuna has already been heat processed and is ready to eat straight from the can. Discard cans that are swollen, leaking, badly damaged, or have an unusual odor.
Can someone with a fish allergy eat tuna packed without oil?
No. Tuna is a fish allergen and can trigger serious reactions in people with a fish allergy. Check labels for allergen and cross-contact statements as well.
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Nutrition data compiled from USDA FoodData Central and scientific sources.