Calorie Chart / Fish / Tuna in water
How Many Calories Are in Tuna in water?
Calculation of the nutritional value & Recommended Dietary Intake of tuna in water
For g and a calorie requirement of kcal
| Calories 94 kcal | Proteins 20 g | Lipids 1.6 g | Carbohydrates 0 g |
| 5% | 27% | 2% | 0% |
Health benefits of tuna in water
Tuna in water - 100g
Calories 118 kcal
Proteins 25 g
Lipids 2 g
Carbohydrates 0 g
With only 118 calories per 100 g, tuna in water is regarded as a low-calorie food that nevertheless supplies a remarkable 25 g of proteins. Choosing it is therefore a strategic way to control calories while still feeling satiated, a point of interest both for people aiming to lose weight and for athletes who need lean protein with limited calories.
Beyond its modest calorie profile, tuna in water provides valuable micronutrients: vitamin D for bone health and immune support, vitamin B12 for red blood cell formation, and selenium, an antioxidant mineral that helps protect cells from oxidative stress. It is also rich in omega-3 fatty acids (EPA and DHA), known for their role in cardiovascular health, even though the water-packed version contains fewer lipids than the oil-packed one. Iodine, essential for proper thyroid function, is present as well.
Compared with oilier fish such as salmon, mackerel, or sardine, tuna in water delivers similar high-quality proteins with roughly half the calories, which explains its popularity in low-calorie meal plans. Historically, canned tuna became widespread after the First World War, when new sterilization techniques made it possible to preserve fish at low cost and with stable calorie values. Its neutral taste and low calorie count make it a staple in many cultures, from Japanese onigiri fillings to Mediterranean salads.
Tips for incorporating tuna in water into a balanced diet
To keep calories in check, combine drained tuna in water with crisp cucumber, ripe tomato, and a spoon of yogurt instead of mayonnaise for a refreshing salad that barely nudges your daily calorie budget. A squeeze of lemon and fresh herbs will lift the flavor without adding extra calories.
For a post-workout bowl that is rich in proteins yet moderate in calories, mix tuna in water with cooked quinoa, steamed broccoli, and a drizzle of soy sauce. The grain supplies complex carbohydrates, the vegetables add fiber, and the overall calorie count remains manageable.
If you crave comfort food, stir the tuna into whole-wheat pasta with a light tomato sauce. Replacing cream with puréed vegetables keeps calories modest while the dish stays satisfying. Alternatively, mash tuna with diced avocado and spread it on wholemeal bread for a balanced snack whose calories are still lower than a traditional tuna-mayo sandwich.
Frequently Asked Questions
- How many calories are in tuna in water?
- There are 118 kcal per 100 g.
- Is tuna in water suitable for a low-calorie diet?
- Yes. Its 118 kcal density and almost zero carbohydrates make it easy to fit into low-calorie meal plans while still delivering 25 g of proteins.
- Does draining the can further reduce calories?
- Draining removes the packing liquid, but because the fish is stored in water, the calorie difference is negligible—expect only a 1–2 kcal variation.
- How do the calories of tuna in water compare with tuna in oil?
- Tuna in oil can exceed 200 kcal per 100 g, nearly doubling the calories of tuna in water, so the water-packed version is preferred when watching calories.
- What is the protein-to-calorie ratio of tuna in water?
- With 25 g of proteins for 118 kcal, it offers roughly 0.21 g of protein per calorie, one of the highest ratios among animal-based foods.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
