How Many Calories in Canned Tuna? Nutrition & Macros
One can of drained tuna (142 g) has 165 calories
Protein 36.2g · Carbs 0g · Fat 1.2g
Canned tuna in water is one of the leanest protein sources you can buy — 25.51 g of protein with only 0.82 g of fat and zero carbs per 100 g. At 116 kcal per 100 g, it delivers more protein per calorie than almost any other common food, including chicken breast. A single drained can (142 g) provides about 165 kcal and 36 g of protein, making it a staple for anyone tracking macros on a budget. Here is everything you need to know about canned tuna calories and macros, based on USDA data. Drained tuna in water is approximately 75% water by weight.
485 kJ · per 100g · Water: 75.21 g
Calorie Calculator: Canned Tuna (in Water)
142 g Canned Tuna (in Water) contains 165 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 can drained (142 g) | 165 kcal | 36.2g | 0g | 1.2g |
| ½ can drained (71 g) | 82 kcal | 18.1g | 0g | 0.6g |
| 100 grams | 116 kcal | 25.5g | 0g | 0.8g |
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Canned Tuna (in Water) — Nutrition Facts
| Canned Tuna (in Water) | per 100g |
|---|---|
| Calories | 116 kcal |
| Protein | 25.51 g |
| Fat | 0.82 g |
| Carbs | 0 g |
| Saturated Fat | 0.231 g |
| Monounsaturated Fat | 0.159 g |
| Polyunsaturated Fat | 0.337 g |
| Cholesterol | 30 mg |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 50 mg |
| Potassium | 237 mg |
| Calcium | 11 mg |
| Magnesium | 27 mg |
| Phosphorus | 163 mg |
| Iron | 1.53 mg |
| Zinc | 0.77 mg |
| Manganese | 0.011 mg |
| Selenium | 80.4 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.032 mg |
| Riboflavin (B2) | 0.074 mg |
| Niacin (B3) | 13.28 mg |
| Vitamin B6 | 0.353 mg |
| Folate | 4 mcg |
| Vitamin B12 | 2.99 mcg |
| Water | 75.21 g |
Source: USDA FoodData Central (FDC ID: 171986) · Data verified September 2026
Variations
In water, drained (default)
116 kcal, 25.51 g protein, 0.82 g fat per 100 g. The leanest option — virtually pure protein with minimal fat. Best for calorie counting and weight loss. No added sodium in unsalted version (50 mg natural sodium per 100 g).
In oil, drained
~198 kcal, ~29 g protein, ~8.2 g fat per 100 g. About 70% more calories than water-packed, mostly from absorbed oil that remains after draining. Slightly more protein per 100 g because water is displaced by oil. Better omega-3 retention but significantly more calories. Choose water-packed if watching calories.
In water with salt, drained
~116 kcal per 100 g — same calories and macros as unsalted. The only difference is sodium: approximately 300 mg per 100 g vs 50 mg in unsalted. If you are not restricting sodium, there is no caloric disadvantage. Unsalted is better for those watching blood pressure or on a low-sodium diet.
Fresh tuna steak (reference)
~130 kcal, ~29 g protein, ~1.0 g fat per 100 g (raw, yellowfin). Fresh tuna steak is slightly higher in calories and protein than canned. It has more omega-3 DHA/EPA but also more mercury, especially in larger species like bluefin. Canned light tuna (skipjack) is cheaper, more convenient, lower in mercury, and nearly as protein-dense. See our detailed tuna page for more.
Dietary Perspectives
For Weight Loss
Canned tuna is one of the absolute best foods for weight loss. At 116 kcal per 100 g with 25.51 g of protein, zero carbs, and only 0.82 g of fat, the protein-to-calorie ratio is virtually unbeatable. One can (142 g) delivers 36 g of protein for just 165 calories. Protein is the most satiating macronutrient, and tuna is also one of the cheapest sources per gram of protein. Pair with vegetables or a salad for a filling meal under 250 calories. Stick to 2 to 3 cans per week to stay within mercury safety guidelines.
For Athletic Performance
Canned tuna is an athlete's dream for lean protein. One can (142 g) delivers 36 g of protein with only 165 kcal and virtually zero fat. Post-workout, this is one of the fastest ways to hit your protein target without overshooting calories. The protein quality is high — complete amino acid profile with all essential amino acids. Pair with rice or pasta for a balanced post-workout meal. Phosphorus (163 mg per 100 g) supports bone health under training stress. Keep within 2 to 3 cans per week to manage mercury intake.
For Keto
Canned tuna is a keto staple with exactly 0 g of carbs per 100 g — it simply does not get more keto-friendly than this. With 25.51 g of protein and only 0.82 g of fat per 100 g, it is extremely lean, so you will want to add your own healthy fats: olive oil, avocado, or mayonnaise. One can (142 g) with a tablespoon of olive oil gives about 36 g protein, 15 g fat, and 0 g carbs — a perfect keto macro profile. Great in tuna salad with avocado, or stuffed in lettuce wraps. Mercury consideration: 2 to 3 cans per week is within safe limits.
Frequently Asked Questions
How many calories are in a can of tuna?
One can of light tuna in water, drained (142 g), has approximately 165 calories. Per 100 g, canned tuna has 116 calories. Almost all calories come from protein — there are zero carbs and only 0.82 g of fat per 100 g. This makes canned tuna one of the most calorie-efficient protein sources available.
How much protein is in a can of tuna?
One drained can (142 g) provides about 36 g of protein. Per 100 g, canned tuna has 25.51 g of protein — higher than cooked chicken breast (~31 g per 100 g raw) and significantly higher than salmon (19.84 g per 100 g). The protein-to-calorie ratio is exceptional: you get 36 g of protein for just 165 calories.
Is canned tuna good for keto?
Canned tuna is perfect for keto. It has exactly 0 g of carbs per 100 g — no net carbs at all. With 25.51 g of protein and only 0.82 g of fat, it is extremely lean. On keto you may want to add healthy fats (olive oil, avocado, mayonnaise) to reach your fat macro targets. One can with a tablespoon of olive oil gives you about 36 g protein, 15 g fat, and 0 g carbs.
Is canned tuna safe to eat every day? (Mercury)
Light canned tuna (skipjack) has lower mercury than white/albacore tuna. The FDA recommends 2 to 3 servings per week for adults, which means up to about 340 g. Pregnant women should limit to 2 servings per week. White albacore tuna should be limited to 1 serving per week due to higher mercury levels. Eating tuna daily is generally not recommended long-term.
Canned tuna in water vs in oil — what is the difference?
Tuna in water (drained): 116 kcal, 25.51 g protein, 0.82 g fat per 100 g. Tuna in oil (drained): approximately 198 kcal, 29 g protein, 8.2 g fat per 100 g. Oil-packed tuna has about 70% more calories, mostly from absorbed oil. If you are watching calories, water-packed is the clear winner. Oil-packed retains slightly more omega-3 fatty acids.
Canned tuna vs chicken breast — which has more protein?
Per 100 g, canned tuna has 25.51 g protein at 116 kcal, while raw chicken breast has about 31 g protein at 151 kcal. However, tuna has a better protein-to-calorie ratio: 22% of tuna weight is protein vs 20% for chicken. Tuna is also zero carbs, cheaper per gram of protein, requires no cooking, and has a shelf life of years. For pure convenience and cost-efficiency, canned tuna wins.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Canned Tuna (in Water) | 116 | 25.51g | 0g | 0.82g |
| Tuna (Canned in Water) | 116 | 25.51g | 0g | 0.82g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Sardines (Canned in Oil) | 208 | 24.62g | 0g | 11.45g |
per 100g
Per 100 g, canned tuna in water has just 116 kcal with 25.51 g of protein, 0 g carbs, and 0.82 g of fat — one of the highest protein-to-calorie ratios among common foods. A single can (142 g drained) delivers 36 g of protein for about 165 kcal.
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