Canned Tuna: Calories, Nutrition & Healthier Swaps
116 kcal per 100 g · Nutri-Score B
sugar: low saturated fat: low salt: medium fiber: low
Tuna canned in water is nearly pure protein and an easy pantry meal. It has less omega-3 than salmon or mackerel.
Canned Tuna nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: can, 150 g |
|---|---|---|
| Calories | 116 kcal | 174 kcal |
| Protein | 25 g | 38 g |
| Fat | 1 g | 1.5 g |
| incl. saturated | 0.3 g | 0.5 g |
| Carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Salt | 1 g | 1.5 g |
| Omega-3 (EPA+DHA) | 270 mg | 405 mg |
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.
Canned Tuna: nutrition highlights
A serving (can, 150 g) provides 38 g of protein — about 67% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It contains omega-3 EPA and DHA — about 270 mg per 100 g, or roughly 405 mg per serving.
On the open Nutri-Score algorithm, canned tuna gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- A serving has 1.5 g of salt — 30% of the WHO's 5 g daily maximum.
How much movement is one serving?
One 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.
Healthier swaps for Canned Tuna
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Tuna, raw — 160 g, 174 kcal: −1.3 g salt.
- Pollock, boiled — 220 g, 174 kcal: −0.8 g salt.
- Tuna sashimi — 190 g, 175 kcal: −1.3 g salt.
- Oysters — 220 g, 176 kcal: −0.8 g salt.