How Many Calories in Tuna? Nutrition Facts & Macros
One can of tuna (165g) has 191 calories
Protein 42.1g · Carbs 0g · Fat 1.4g
Canned tuna is one of the most accessible sources of high-quality protein — convenient, affordable, and with a long shelf life. Whether you eat it in salads, sandwiches, or track your macros, knowing the exact nutrition facts helps. Here's everything you need to know about tuna calories and macros, based on USDA data. Drained tuna in water is about 75% water.
485 kJ · per 100g · Water: 75.21 g
Calorie Calculator: Tuna (Canned in Water)
165 g Tuna (Canned in Water) contains 191 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 can (165g) | 191 kcal | 42.1g | 0g | 1.4g |
| 1 serving / 3 oz (85g) | 99 kcal | 21.7g | 0g | 0.7g |
| 100 grams | 116 kcal | 25.5g | 0g | 0.8g |
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Tuna (Canned in Water) — Nutrition Facts
| Tuna (Canned in Water) | per 100g |
|---|---|
| Calories | 116 kcal |
| Protein | 25.51 g |
| Fat | 0.82 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 50 mg |
| Potassium | 237 mg |
| Phosphorus | 163 mg |
| Water | 75.21 g |
Source: USDA FoodData Central (FDC ID: 171986) · Data verified April 2026
Variations
Tuna canned in oil
198 calories per 100g — 70% more than in water. Fat increases from 0.82g to ~8.2g per 100g due to absorbed oil. Higher protein (~29g) because oil displaces water. Even drained, significant oil remains. Better flavor but significantly more calorie-dense.
Fresh tuna steak
About 144 calories per 100g raw — more fat than canned (~4.9g) but still lean. Higher omega-3 content since no processing loss. Excellent for grilling or searing. More expensive than canned but superior taste and texture.
Dietary Perspectives
For Weight Loss
Tuna is one of the leanest protein sources at 116 kcal per 100 g with 25.5 g of protein and only 0.8 g of fat. The extremely high protein-to-calorie ratio (88% of calories from protein) makes it among the most satiating foods per calorie. A 100 g can delivers 25.5 g of protein for just 116 kcal. Zero carbohydrates. Choose tuna in water, not oil, to keep fat and calories minimal.
For Athletic Performance
Tuna provides 25.5 g of complete protein per 100 g — one of the highest protein concentrations among common foods. With just 0.8 g of fat, it's an ultra-lean recovery protein. Contains 237 mg of potassium per 100 g for electrolyte support. The high protein density makes it efficient for meeting daily protein targets. Pair with rice or bread post-workout for complete recovery nutrition.
For Keto
Fully keto-compatible — tuna has 0 g of net carbs with 25.5 g of protein and 0.8 g of fat per 100 g. As a very lean protein, you'll need to add fat sources (olive oil, avocado, mayonnaise) to achieve optimal keto macronutrient ratios. Tuna salad with mayo and avocado is a classic keto meal.
Frequently Asked Questions
How many calories are in a can of tuna?
One can (165g) of light tuna in water, drained, has approximately 191 calories. Per 100g, it has 116 calories. A 3-ounce serving (85g) has about 99 calories. Canned tuna is remarkably lean — almost all calories come from protein, with virtually zero carbs and minimal fat.
How much protein is in tuna?
Tuna has an impressive 25.51g of protein per 100g — one of the highest among common foods. One can (165g) provides about 42g of protein. A 3-ounce serving (85g) has about 22g. This is more protein per 100g than chicken breast (~31g raw, ~31g cooked), making tuna one of the most protein-dense foods available.
Does tuna have omega-3 fatty acids?
Yes, light canned tuna contains omega-3 fatty acids: DHA (0.223g per 100g) and EPA (0.047g per 100g). One can provides about 0.45g of combined DHA+EPA. While less than salmon, tuna is still a meaningful source. The omega-3s support heart health, brain function, and reduce inflammation.
Tuna in oil vs tuna in water — what's the difference?
Tuna in water: 116 kcal, 25.51g protein, 0.82g fat per 100g. Tuna in oil: ~198 kcal, 29g protein, 8.2g fat. Oil-packed tuna has 70% more calories, mostly from added oil. If you drain the oil, some calories remain absorbed in the fish. For lowest calories, choose water-packed. For more omega-3 retention, oil can help preserve fatty acids.
Is canned tuna safe to eat regularly? (Mercury)
Light canned tuna (skipjack) has lower mercury than white/albacore tuna. FDA guidelines: adults can safely eat 2-3 servings of light tuna per week. Pregnant women should limit to 2 servings per week. White/albacore tuna: limit to 1 serving per week due to higher mercury. Children: 1-2 servings per week depending on body weight.
Is tuna good for weight loss?
Tuna is one of the best foods for weight loss. At 116 kcal per 100g with 25.51g of protein and virtually zero fat (0.82g) and zero carbs, it has an exceptional protein-to-calorie ratio. Protein promotes strong satiety. One can provides 42g of protein for just 191 calories. Pair with vegetables for a filling, low-calorie meal.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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 |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Steak (Beef Sirloin) | 214 | 19.92g | 0g | 14.28g |
per 100g
One can of tuna has 191 kcal with an impressive 42g of protein — one of the most protein-dense foods available. With virtually zero carbs and just 0.82g of fat per 100g, tuna is a dieter's best friend.
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