Canned Tuna Nutrition Facts: Calories, Vitamins & Minerals
Canned Tuna nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: can, 150 g |
|---|---|---|
| Calories | 116 kcal | 174 kcal |
| Energy (kilojoules) | 485 kJ | 728 kJ |
| Protein | 25 g | 38 g |
| Fat | 1 g | 1.5 g |
| incl. saturated | 0.3 g | 0.5 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 1 g | 1.5 g |
| Omega-3 (EPA+DHA) | 270 mg | 405 mg |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
116 kcal (485 kJ) per 100 g · P/F/C 25/1/0 g
Serving (can, 150 g) — 174 kcal (728 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Is canned tuna healthy?
Yes, but watch the salt. On its nutrient profile, canned tuna gets grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Omega-3: about 410 mg of EPA and DHA per serving, against an adequate intake of 250 mg a day (EFSA).
- Protein: 38 g per serving — 68% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 1.5 g per serving — 30% of the 5 g a day the WHO sets as the maximum.
A typical serving (can, 150 g) has 174 kcal, 38 g protein, 1.5 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Tuna canned in water is nearly pure protein and an easy pantry meal. It has less omega-3 than salmon or mackerel.
protein 92%fat 8%carbs 0%
Vitamins and minerals in canned tuna
Per 100 g, the standouts are selenium — 80 mcg, 146% of the Daily Value (#1 of 23 in our fish & seafood section); vitamin B12 — 3 mcg, 125% of the Daily Value; niacin — 13 mg, 83% of the Daily Value (#1 of 23 in our fish & seafood section).
| Nutrient | Per 100 g | Serving: can, 150 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.03 mg | 0.05 mg | 4% |
| Riboflavin (B2) | 0.07 mg | 0.11 mg | 9% |
| Niacin (B3) | 13 mg | 20 mg | 125% |
| Vitamin B6 | 0.35 mg | 0.53 mg | 31% |
| Vitamin B12 | 3 mcg | 4.5 mcg | 187% |
| Potassium | 237 mg | 356 mg | 8% |
| Magnesium | 27 mg | 41 mg | 10% |
| Phosphorus | 163 mg | 245 mg | 20% |
| Iron | 1.5 mg | 2.3 mg | 13% |
| Zinc | 0.77 mg | 1.2 mg | 11% |
| Copper | 0.05 mg | 0.08 mg | 9% |
| Selenium | 80 mcg | 121 mcg | 219% |
| Cholesterol | 30 mg | 45 mg | 15% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, tuna, light, canned in water, without salt, drained solids” (FDC ID 171986, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Canned Tuna calories by weight, 50–300 g
150 g of canned tuna has 174 calories and 200 g has 232. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 58 | 13 / 0.5 / 0 |
| 100 g | 116 | 25 / 1 / 0 |
| 150 g — typical serving | 174 | 38 / 1.5 / 0 |
| 200 g | 232 | 50 / 2 / 0 |
| 250 g | 290 | 63 / 2.5 / 0 |
| 300 g | 348 | 75 / 3 / 0 |
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Canned Tuna: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Tuna, raw | 109 | 24 / 0.5 / 0 |
| Canned tuna | 116 | 25 / 1 / 0 |
| Tuna in oil | 198 | 24 / 11 / 0 |
Calories in dishes with canned tuna
| Dish | Serving | Kcal per serving | Canned Tuna in it |
|---|---|---|---|
| Tuna melt | 160 g | 421 | ≈60 g |
| Salade niçoise | 330 g | 323 | ≈70 g |
| Vitello tonnato | 140 g | 315 | ≈20 g |
| Tuna pizza | 100 g | 216 | ≈14 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A serving (can, 150 g) is 174 kcal — roughly 57 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Canned Tuna: swaps and alternatives
No need to swap: canned tuna already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.3 g (over 5 g) and salt 1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair canned tuna with
A serving of canned tuna has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of canned tuna.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Canned Tuna | A | 174 | 38 | 0 |
| Barramundi | A | 186 | 35 | 0 |
| Cod | A | 158 | 35 | 0 |
| Imitation Crab (Surimi) | A | 149 | 23 | 0 |
Canned Tuna vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Crawfish | 77 | 16 / 1 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Shrimp | 95 | 20 / 1.2 / 0.2 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
| Tilapia | 128 | 26 / 2.7 / 0 |
| Otah | 145 | 11 / 8.7 / 6 |
Canned Tuna: head-to-head comparisons
FAQ
How many calories are in 100 g of canned tuna?
100 g of canned tuna has 116 calories, with 25 g protein, 1 g fat and 0 g carbohydrates.
How many calories are in a serving of canned tuna?
A serving (can, 150 g) has 174 calories: 38 g protein, 1.5 g fat and 0 g carbs.
What are the macros of canned tuna?
Per 100 g: 25 g protein, 0 g carbs and 1 g fat. By calories that's about 92% protein, 0% carbs and 8% fat.
How long do you have to walk to burn a serving of canned tuna?
About 57 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person — that's the 174 calories in a serving (can, 150 g).
What vitamins and minerals are in canned tuna?
Per 100 g, canned tuna is richest in selenium (80 mcg, 146% DV), vitamin B12 (3 mcg, 125% DV), niacin (13 mg, 83% DV) — from USDA FoodData Central record 171986.
How much fiber is in canned tuna?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in canned tuna change with the type and cooking method?
Per 100 g it ranges from 109 kcal (tuna, raw) to 198 kcal (tuna in oil); canned tuna is in between, at 116 kcal.