Calories in tuna (canned tuna)
Light, canned in water, drained. 86 kcal (360 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Canned tuna is one of the leanest protein foods you can buy. This light tuna, canned in water and drained, has 86 kcal (360 kJ) per 100 g, and almost all of it comes from protein: 19.4 g, with under 1 g of fat and no carbohydrate. It is also very high in selenium and vitamin B12, and provides a little vitamin D.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 165 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 142 kcal | – |
| Energy | 594 kJ | – |
| Protein | 32.1 g | 64% |
| Total fat | 1.6 g | 2% |
| Saturated | 0.35 g | 2% |
| Monounsaturated | 0.18 g | – |
| Polyunsaturated | 0.46 g | – |
| Trans | 0 g | – |
| Omega-3 (EPA + DHA) | 0.37 g | – |
| Cholesterol | 59 mg | 20% |
| Total carbohydrate | 0 g | 0% |
| Sugars | 0 g | – |
| Fibre | 0 g | 0% |
| Water | 128.9 g | – |
| Vitamins | ||
| Vitamin A | 28.1 µg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 µg | 10% |
| Vitamin E | 0.545 mg | 4% |
| Vitamin K | 0.33 µg | <1% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.139 mg | 11% |
| Niacin (B3) | 16.7 mg | 105% |
| Pantothenic acid (B5) | 0.244 mg | 5% |
| Vitamin B6 | 0.526 mg | 31% |
| Folate | 6.6 µg | 2% |
| Vitamin B12 | 4.2 µg | 175% |
| Choline | 48.3 mg | 9% |
| Minerals | ||
| Calcium | 28.1 mg | 2% |
| Iron | 2.7 mg | 15% |
| Magnesium | 37.9 mg | 9% |
| Phosphorus | 229.4 mg | 18% |
| Potassium | 295.3 mg | 6% |
| Sodium | 407.5 mg | 18% |
| Zinc | 1.139 mg | 10% |
| Copper | 0.083 mg | 9% |
| Manganese | 0.031 mg | 1% |
| Selenium | 116.5 µg | 212% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 can (5 oz), drained | 165 | 142 | 594 | 32.1 | 0 | 1.6 |
| 3 oz | 85 | 73 | 306 | 16.5 | 0 | 0.8 |
| 1 oz | 28.4 | 24 | 102 | 5.5 | 0 | 0.3 |
Things worth knowing
- A 5 oz can, drained (165 g), gives about 142 kcal (594 kJ) and 32 g of protein. A 3 oz (85 g) portion is about 73 kcal (306 kJ).
- Tuna canned in oil is far higher: light tuna in oil, drained, has about 198 kcal per 100 g, more than double the water-packed version, because some oil stays in the fish.
- White (albacore) tuna in water has about 128 kcal per 100 g, more than light tuna. The US FDA lists canned light tuna among its 'best choices' for mercury and albacore as a 'good choice'.
- A 3 oz portion supplies about 60 µg of selenium, more than the full Daily Value, and about 2.2 µg of vitamin B12, around 90% of the DV. Sodium is about 210 mg.
Converting these figures
One 1 can (5 oz), drained of tuna is 142 kcal, which is 594 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 278 g of tuna to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 9 fish and seafood in one table →
Source: USDA FoodData Central, SR Legacy 15121. Values are averages; individual samples vary with variety, growing conditions, and preparation.