Calorie Chart / Fish / Tuna in oil
How Many Calories Are in Tuna in oil?
Calculation of the nutritional value & Recommended Dietary Intake of tuna in oil
For g and a calorie requirement of kcal
| Calories 180 kcal | Proteins 22 g | Lipids 10 g | Carbohydrates 0 g |
| 9% | 29% | 15% | 0% |
Health benefits of tuna in oil
Tuna in oil - 100g
Calories 225 kcal
Proteins 27 g
Lipids 13 g
Carbohydrates 0 g
People who search for "tuna in oil calories" usually want to know whether the calories make this fish a friend or an enemy of a balanced diet. Tuna in oil is considered a moderate- to high-calorie food because the oil roughly doubles the calories compared with plain fish. Those calories, however, come largely from unsaturated fats that supply omega-3 fatty acids (EPA and DHA), well-known for their supposed cardioprotective effect. In addition to calories, a 100 g serving provides around 27 g of complete proteins, abundant vitamin B12, vitamin D, selenium, and heme iron, all of which support red-blood-cell formation and immune function.
The calories in tuna in oil are accompanied by about 13 g of fats, most of which are monounsaturated and polyunsaturated. This favorable lipid profile may help balance the calories you ingest with nutrients that fight inflammation. Compared with salmon or sardine in oil, tuna in oil is slightly leaner but still energy-dense, so portion control matters when monitoring calories.
Because it is canned and shelf-stable, tuna in oil was a staple for sailors during long voyages; its calories and proteins provided concentrated energy before refrigeration existed. Today, athletes use the same convenience for quick post-workout refueling, while dieters appreciate that draining the oil removes part of the calories without losing the fish's micronutrients. Even if you are on a low-calorie plan, small servings can deliver valuable vitamins and minerals.
Bottom line: enjoy tuna in oil for its nutrients, respect its calories, and balance it with low-calorie vegetables or whole grains.
Tips for incorporating tuna in oil into a balanced diet
To keep "tuna in oil calories" under control, start by draining the can: you can cut the calories by roughly one-third while retaining most of the flavor. Mix the drained tuna with diced cucumber, tomato, and a squeeze of lemon for a Mediterranean salad that is rich in proteins but moderate in calories.
For a complete meal, combine tuna in oil with a cup of cooked brown rice or fluffy quinoa. The grains add slow-release carbohydrates, making the calories steadier over time and avoiding sugar spikes. Add steamed broccoli on the side to boost volume with minimal extra calories.
Classic Niçoise-style plates work perfectly: lay the tuna over fresh lettuce, slices of hard-boiled egg, and green beans. Compared with mayonnaise-loaded versions, this option keeps calories reasonable yet satisfying. If you crave a sandwich, spread the tuna over toasted wholemeal bread; whole grains provide fiber that helps you feel full even when monitoring calories.
Athletes looking to increase calories in a controlled way can fold tuna in oil into a cold pasta salad with cherry tomatoes and avocado; the extra healthy fats raise calories without resorting to empty energy sources. Whatever recipe you pick, remember to track serving size: 50 g of tuna in oil delivers roughly half the calories of a full can and is often enough protein for one meal.
Frequently Asked Questions
- How many calories are in tuna in oil?
- There are 225 kcal per 100 g.
- Does draining the can reduce calories?
- Yes. Discarding the packing oil can lower calories by 20–35%, making tuna in oil closer in calories to tuna packed in water.
- Is tuna in oil or tuna in water better for low-calorie diets?
- Tuna in water contains fewer calories, but tuna in oil can still fit a low-calorie plan if you drain it and control portions.
- Are the calories in tuna in oil mostly healthy fats?
- Most of the calories come from fats, and a large share of those fats are unsaturated, including omega-3s, which are considered heart-friendly.
- How can I include tuna in oil calories in a muscle-gain diet?
- Pair one full can with whole grains such as rice or quinoa to provide extra calories and proteins needed for muscle recovery.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
