Calories in Tuna
Canned tuna in water contains 116 kcal and 26g of protein per 100g — one of the highest protein-density everyday foods. Fresh tuna and tuna in oil have higher calorie content.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 can tuna in water (165g drained) | 191 | 0 | 42 | 1.7 | — |
| 100g canned tuna in water | 116 | 0 | 26 | 1 | — |
| 100g canned tuna in oil | 200 | 0 | 29 | 8 | — |
| 100g fresh yellowfin tuna (cooked) | 130 | 0 | 28 | 1.3 | — |
| 100g fresh bluefin tuna (cooked) | 184 | 0 | 30 | 6.3 | — |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Canned in water | 116 | 0 | 26 | 1 | — |
| Canned in oil (drained) | 200 | 0 | 29 | 8 | — |
| Yellowfin (fresh, cooked) | 130 | 0 | 28 | 1.3 | — |
| Bluefin (fresh, cooked) | 184 | 0 | 30 | 6.3 | — |
| Skipjack (canned chunk) | 103 | 0 | 24 | 0.6 | — |
About these numbers
Canned tuna in water is one of the most underrated cut-phase staples — 26g of protein per 100g at only 116 kcal, with virtually no fat. Protein density of 22g per 100 kcal puts it among the leanest concentrated protein sources, alongside chicken breast and white fish. Per can (typically 165g drained), you get 42g of protein at 191 kcal — practically a meal's worth of protein in a single shelf-stable serving.
Mercury content is the practical concern. Albacore ("white") tuna averages ~0.32 ppm mercury; skipjack ("chunk light") averages ~0.13 ppm; bluefin can reach 0.6+ ppm. The 2017 FDA guidelines recommend pregnant women, women of childbearing age, and young children limit albacore tuna to 1 serving per week, and avoid bigeye and bluefin entirely. For non-pregnant adults, 2–3 servings of skipjack chunk light per week is well within safe limits even with daily intake of other fish.
Use the calculators
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- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in a can of tuna?
- A standard can (165g drained) of tuna in water is approximately 191 kcal with 42g of protein. The same can of tuna in oil (drained) is 330 kcal with 48g of protein — the extra calories come from the absorbed oil. For weight loss, water-packed is dramatically more calorie-efficient (almost 140 kcal less per can for similar protein).
- Is tuna good for weight loss?
- Excellent — canned tuna in water has one of the highest protein-per-calorie densities available (22g per 100 kcal). One can delivers 42g protein at 191 kcal, which is half a daily protein target at less than 200 calories. The shelf stability makes it a reliable backup option when fresh protein isn't available. For cut-phase eating, tuna salad with Greek yoghurt instead of mayo, or tuna on a salad with vegetables, is a classic 300–400 kcal lunch with 40g+ protein.
- Is canned tuna safe to eat regularly?
- For most adults, yes. Skipjack (chunk light) tuna averages 0.13 ppm mercury — low enough for 2–3 servings per week without concern. Albacore (white) tuna is higher at ~0.32 ppm; the FDA recommends pregnant women, women of childbearing age, and young children limit albacore to 1/week. Avoid bigeye and bluefin (highest mercury). For non-pregnant adult men and post-menopausal women, daily tuna consumption is generally safe with chunk light, though variety (alternating with salmon, sardines, white fish) is always better than relying on one species.
- Tuna or salmon for protein?
- Different niches. Canned tuna in water: 116 kcal, 26g protein per 100g — leanest, highest protein density. Salmon: 206 kcal, 22g protein per 100g — more calories per protein gram but with 2g of EPA+DHA omega-3s (tuna has only 0.3g). For cut-phase calorie efficiency, tuna wins. For omega-3 intake and cardiovascular benefit, salmon wins. For variety in a healthy eating pattern, both 2–3 times per week is ideal.
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