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Canned Tuna Nutrition Facts: Is Canned Tuna Good for You?
Light tuna canned in water is a lean source of protein and is high in several essential nutrients. A 100-gram portion provides nearly 40% of the daily value for protein with less than one gram of fat. It is also high in niacin, vitamin B12, and selenium. Its nutritional fit depends on the portion size and how it’s prepared, as it contains some sodium. Overall, it can be part of a balanced diet.
Per 100 g · Fish, tuna, light, canned in water, drained solids (Includes foods for USDA’s Food Distribution Program)
What stands out in canned tuna
- High in protein. A 100-gram serving of drained light tuna provides 19.4 grams of protein, which is 39% of the Daily Value (DV).
- Source of B vitamins. This serving is high in Niacin (B3) and Vitamin B12, supplying 63% and 106% of their respective Daily Values.
- High in selenium. Tuna is a significant source of the mineral selenium, with 70.6 mcg per 100 grams, or 128% of the DV.
- Low in calories and fat. With 86 calories and just under 1 gram of total fat per 100 grams, it is a lean food choice. It contains no carbohydrates, fiber, or sugar.
What to keep in mind
- A 100-gram portion contains 247 mg of sodium, which is 11% of the Daily Value.
- It also provides 36 mg of cholesterol, or 12% of the Daily Value, per 100 grams.
Canned Tuna nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 86 kcal | – |
| Protein | 19.4 g | 39% |
| Total fat | 0.96 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Monounsaturated fat | 0.11 g | – |
| Polyunsaturated fat | 0.28 g | – |
| Cholesterol | 36 mg | 12% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 78.1 g | – |
| Sodium | 247 mg | 11% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 179 mg | 4% |
| Calcium | 17 mg | 1% |
| Iron | 1.6 mg | 9% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 139 mg | 11% |
| Zinc | 0.69 mg | 6% |
| Copper | 0.05 mg | 6% |
| Manganese | 0.02 mg | 1% |
| Selenium | 70.6 mcg | 128% |
| Vitamin A (RAE) | 17 mcg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1.2 mcg | 6% |
| Vitamin E | 0.33 mg | 2% |
| Vitamin K | 0.2 mcg | 0% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 10.1 mg | 63% |
| Vitamin B6 | 0.32 mg | 19% |
| Folate (DFE) | 4 mcg | 1% |
| Vitamin B12 | 2.5 mcg | 106% |
| Choline | 29.3 mg | 5% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Canned Tuna by portion
The nutrition facts change with portion size. A 3-ounce (85 g) serving of drained tuna contains 73 calories and 16.5 grams of protein. A standard can (165 g) provides 142 calories and 32 grams of protein. A larger serving, such as one cup of solid or chunks (154 g), contains 132 calories and about 30 grams of protein. All listed portions contain 0 grams of carbohydrates, sugars, or fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 oz | 28 g | 24 | 5.5 g | 0 g | 0 g | 0.3 g |
| 3 oz | 85 g | 73 | 16.5 g | 0 g | 0 g | 0.8 g |
| 1 can | 165 g | 142 | 32 g | 0 g | 0 g | 1.6 g |
| 1 cup, solid or chunks | 154 g | 132 | 29.9 g | 0 g | 0 g | 1.5 g |
| 1 can (12.5 oz), drained | 315 g | 271 | 61.1 g | 0 g | 0 g | 3 g |
How canned tuna compares with other fish and seafood
Among 11 fish and seafood items, this type of canned tuna is one of the lowest in calories, ranking 10th. It has a higher ranking for certain minerals, placing 3rd for both iron and selenium content. Compared to other seafood, its 86 calories per 100 grams is lower than cod (105 calories), shrimp (99 calories), and scallops (111 calories). Its protein content of 19.4 grams is similar to lobster but less than the 24 grams found in shrimp. The total fat content is very low, comparable to that of cod and lobster.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Canned Tuna | 86 | 19.4 g | 0 g | 0 g | 0.96 g |
| Lobster | 89 | 19 g | 0 g | 0 g | 0.86 g |
| Shrimp | 99 | 24 g | 0.2 g | n/a g | 0.28 g |
| Cod | 105 | 22.8 g | 0 g | 0 g | 0.86 g |
| Scallops | 111 | 20.5 g | 5.4 g | 0 g | 0.84 g |
Quick answers
How much protein is in a can of tuna?
Based on USDA data, a standard 165-gram can of light tuna in water, drained, contains 32 grams of protein.
How many calories are in canned tuna?
A 100-gram portion of light tuna in water has 86 calories. A smaller 3-ounce serving has 73 calories.
Does canned tuna have carbs or sugar?
No, light tuna canned in water and drained of solids contains 0 grams of carbohydrates, 0 grams of total sugars, and 0 grams of dietary fiber.
When to talk to a doctor or dietitian
- Canned Tuna contains fish, one of the major food allergens in the US. If you have a known or suspected fish allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- If you are pregnant, breastfeeding or feeding young children, the FDA and EPA publish advice on which fish to choose and how often.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how canned tuna fits your situation.
Last updated October 21, 2026