How many calories are in canned tuna?
3 oz of drained canned light tuna (85 g) has 99 calories. 100 g has 116 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 100.
Nutrition database · Fish
Canned Tuna Nutrition Facts, per Can and per 3 oz
Three ounces of canned light tuna packed in water and drained (85 g) has 99 calories and 21.7 g of protein, with almost no fat and no carbohydrate. A whole can (165 g drained) has 191 calories and 42.1 g of protein. USDA's record is for tuna canned without added salt.
Canned Tuna Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
3 oz (85 g)
At a glance
- Calories
- 99
- Protein
- 21.7 g · 43%
- Total carbohydrate
- 0 g · 0%
- Total fat
- 0.7 g · 1%
- Dietary fiber
- 0 g · 0%
- Total sugars
- 0 g · 0%
- Sodium
- 43 mg · 2%
Opens the free label generator with this amount of canned tuna already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 99 | 116 | |
| Total fat | 0.7 g | 1% | 0.82 g |
| Saturated fat | 0.2 g | 1% | 0.23 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 0.1 g | 0.16 g | |
| Polyunsaturated fat | 0.3 g | 0.34 g | |
| Cholesterol | 26 mg | 9% | 30 mg |
| Sodium | 43 mg | 2% | 50 mg |
| Total carbohydrate | 0 g | 0% | 0 g |
| Dietary fiber | 0 g | 0% | 0 g |
| Total sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 21.7 g | 25.5 g | |
| Vitamins | |||
| Vitamin D | not reported | ||
| Vitamin A | not reported | ||
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | not reported | ||
| Vitamin K | not reported | ||
| Thiamin (B1) | <0.1 mg | 2% | 0.03 mg |
| Riboflavin (B2) | 0.06 mg | 5% | 0.07 mg |
| Niacin (B3) | 11 mg | 71% | 13.3 mg |
| Vitamin B6 | 0.3 mg | 18% | 0.35 mg |
| Folate (DFE) | 3.4 mcg | 1% | 4 mcg |
| Vitamin B12 | 2.5 mcg | 106% | 2.99 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 9.4 mg | 1% | 11 mg |
| Iron | 1.3 mg | 7% | 1.53 mg |
| Potassium | 201 mg | 4% | 237 mg |
| Magnesium | 23 mg | 5% | 27 mg |
| Phosphorus | 139 mg | 11% | 163 mg |
| Zinc | 0.65 mg | 6% | 0.77 mg |
| Copper | <0.1 mg | 5% | 0.05 mg |
| Manganese | <0.1 mg | 0% | 0.01 mg |
| Selenium | 68 mcg | 124% | 80.4 mcg |
| Other | |||
| Water | 63.9 g | 75.2 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Canned Tuna nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 3 oz | 85 g | 99 | 0 g | 21.7 g | 0.7 g | 0 g | 0 g |
| 1 can | 165 g | 191 | 0 g | 42.1 g | 1.4 g | 0 g | 0 g |
| 100 g | 100 g | 116 | 0 g | 25.5 g | 0.8 g | 0 g | 0 g |
How much protein is in canned tuna?
3 oz of drained canned light tuna (85 g) has 21.7 g protein, 43% of the 50 g Daily Value. 100 g has 25.5 g. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much sodium is in canned tuna?
3 oz of drained canned light tuna (85 g) has 43 mg of sodium, 2% of the Daily Value. 100 g has 50 mg.
How much vitamin B12 is in canned tuna?
3 oz of drained canned light tuna (85 g) has 2.5 mcg of vitamin B12, 106% of the Daily Value. 100 g has 2.99 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much iron is in canned tuna?
3 oz of drained canned light tuna (85 g) has 1.3 mg of iron, 7% of the Daily Value. 100 g has 1.53 mg. That is below the 10% DV a serving needs for a "good source" claim.
Canned Tuna nutrition per 100 grams
100 g of canned tuna has 116 calories, 25.5 g protein, 0 g carbohydrate, 0 g fiber, 0 g sugars and 0.82 g fat.
Where the calories in canned tuna come from
About 0% of the calories in canned tuna come from carbohydrate, 7% from fat and 93% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Light vs white tuna, water vs oil, salted vs no salt
Canned tuna labels combine three choices, and each one moves the numbers:
- Light or white: "light" tuna is mostly skipjack, sometimes mixed with yellowfin. "White" tuna is albacore, a paler, milder fish. USDA's albacore canned in water has several times the fat of light tuna per 100 g and somewhat more calories.
- Water or oil: tuna packed in oil keeps some of that oil even after draining. USDA's drained light tuna in oil has far more fat and noticeably more calories than the water-packed tuna on this page.
- Salt: most canned tuna has salt added. USDA's salted light tuna in water has about five times the sodium of this no-salt record, which has 50 mg per 100 g. If your can lists salt in the ingredients, read the sodium from its label.
Fresh tuna steaks are a different product; see ahi tuna for cooked yellowfin steak.
Drained vs undrained canned tuna
USDA measures canned tuna as drained solids, the fish left after pouring off the liquid. For water-packed tuna, the water adds little besides some sodium when the tuna is salted. For oil-packed tuna, leaving the oil in adds its fat and calories, so drain it if you want the numbers to match a drained record.
USDA's can holds 165 g of drained tuna, more than many cans sold today hold. Weigh the drained tuna, or use the 3 oz serving and adjust the quantity.
Foods made with canned tuna
- Tuna salad sandwich. Drained tuna mixed with mayonnaise and chopped onion, served on bread. Mayonnaise · Onion · White Bread
- Tuna melt. Tuna salad topped with cheddar and grilled in butter until the cheese melts. Cheddar Cheese · White Bread · Butter
- Tuna noodle casserole. Egg noodles or pasta baked with tuna in a creamy sauce. Pasta · Whole Milk · Cheddar Cheese
- Tuna pasta salad. Cold pasta shells or elbows with tuna, mayonnaise and chopped vegetables. Pasta · Mayonnaise · Cucumber
- Tuna rice bowl. Tuna over rice with avocado, cucumber and soy sauce. White Rice · Avocado · Cucumber · Soy Sauce
Labeling a product made with canned tuna
For tuna salad, sandwiches or kits, weigh the drained tuna that goes into each batch and enter it in the label generator. Check whether your tuna is salted: this record has no added salt, so salted tuna entered as this record would understate sodium on your label. In that case, use your supplier's nutrition values or add the salt from the can's label. The FDA reference amount for your product is in the RACC lookup, and a mixed recipe can be built in the recipe nutrition calculator.
Canned Tuna nutrition label for Canada, the EU and the UK
The same serving of canned tuna, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 3 oz (85g) / pour 3 oz (85g)
Calories
100
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0.7 g | 1 % |
| Saturated / Saturés | 0 g + Trans 0 g | 1 % |
| Cholesterol / Cholestérol | 26 mg | 9 % |
| Sodium | 45 mg | 2 % |
| Carbohydrate / Glucides | 0 g | 0 % |
| Fibre / Fibres | 0 g | 0 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 22 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 9 mg | 1 % |
| Iron / Fer | 1 mg | 7 % |
| Potassium | 201 mg | 6 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 485 kJ / 116 kcal |
| Fat | 0.8 g |
| of which saturates | 0.2 g |
| Carbohydrate | 0.0 g |
| of which sugars | 0.0 g |
| Protein | 26 g |
| Salt | 0.1 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 85g | %RI* | |
|---|---|---|---|
| Energy | 485 kJ 116 kcal |
413 kJ 99 kcal |
4.9% |
| Fat | 0.8g | 0.7g | <1% |
| of which saturates | 0.2g | 0.2g | <1% |
| Carbohydrate | 0 gg | 0 gg | <1% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 0 gg | 0 gg | - |
| Protein | 26g | 22g | 43% |
| Salt | 0.13g | 0.11g | 1.8% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about canned tuna
Tuna in oil vs water: which has more calories?
Tuna packed in oil has more, even drained, because some oil stays in the fish. Drained light tuna in water has 116 calories per 100 g, and USDA's drained light tuna in oil has noticeably more, most of the difference coming from fat.
Is canned tuna as nutritious as fresh tuna?
Per 100 g, USDA's cooked yellowfin (ahi) steak has somewhat more protein and calories than drained canned light tuna, and both are very low in fat. Salted canned tuna has much more sodium than either record. The comparison table on this page shows them side by side.
How often can you eat canned tuna?
The FDA and EPA fish advice, written mainly for people who are or may become pregnant, breastfeeding parents and young children, lists canned light tuna among its "Best Choices" (two to three servings a week) and albacore among "Good Choices" (one serving a week), because albacore tends to be higher in mercury.
Does canned tuna have omega-3 fatty acids?
Yes, but not much compared with oily fish. USDA lists EPA and DHA for this record, and per 100 g it has far less than the farmed Atlantic salmon on our salmon page, since light tuna is so low in fat overall.
What is a serving of canned tuna?
This page defaults to 3 oz (85 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for canned tuna.
Can I use canned tuna in a Nutrition Facts label calculation?
Yes. Open the generator with canned tuna added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Canned Tuna compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Canned TunaFish, tuna, light, canned in water, without salt, drained solids | 116 | 25.5 g | 0.82 g | 0 g |
| Ahi TunaFish, tuna, yellowfin, fresh, cooked, dry heat | 130 | 29.2 g | 0.59 g | 0 g |
| Albacore TunaFish, tuna, white, canned in water, drained solids | 128 | 23.6 g | 2.97 g | 0 g |
| Albacore Tuna in OilFish, tuna, white, canned in oil, drained solids | 186 | 26.5 g | 8.08 g | 0 g |
| Raw Ahi TunaFish, tuna, fresh, yellowfin, raw | 109 | 24.4 g | 0.49 g | 0 g |
| Tuna in OilFish, tuna, light, canned in oil, drained solids | 198 | 29.1 g | 8.21 g | 0 g |
Related foods
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Tools and guides for labeling canned tuna
If you make and sell a product that contains canned tuna, these free tools cover the next steps.
- Nutrition Facts label generatorAdd canned tuna and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare canned tuna with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 171986: "Fish, tuna, light, canned in water, without salt, drained solids". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with canned tuna
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