Tuna in water · drained
Values per 100 g — CIQUAL data (ANSES).
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Lean protein, ready to eat
Canned tuna in water is one of the most convenient protein sources: 26 g of protein and barely 1 g of fat per 100 g drained (116 kcal), with no preparation at all. It is an almost pure protein, ideal for a quick meal or snack, especially when cutting.
A drained can (~110-120 g) provides around 28-30 g of protein for ~130 kcal: hard to beat for protein-to-calorie ratio and sheer simplicity.
How to use it
Drain it well, then pair it with carbs (rice, pasta, wholewheat bread) and vegetables for a complete, light meal. In a salad, a wrap, or mixed with fromage blanc as a protein dressing: it is a perfect fallback when you have no time to cook.
Affordable and long-keeping, tuna in water is worth stocking so you never run out of a protein source.
In water rather than oil, and mercury
Prefer tuna in water to tuna in oil if you watch your calories: oil adds fat (often 100+ kcal per can). Tuna in oil is still useful when bulking, as long as you drain it.
Tuna is a large fish that can concentrate mercury: health authorities advise moderating intake (often 1 to 2 servings a week) and varying with other fish (sardine, mackerel, salmon).
Choosing the right can
Not all cans are equal. Check the drained weight (the real tuna weight, minus the liquid) rather than the net weight, and the salt content: some brands are very salty. A 'sustainably caught' tuna (MSC label) is a plus if you want to limit the environmental impact.
Canned tuna keeps its protein well: sterilisation does not destroy it. Its long shelf life makes it an ideal pantry staple so you never run out of a lean protein.
What to pair it with
Complete tuna with carbs and a lean dairy for a protein dressing.
Key takeaways
- 26 g protein, 1 g fat per 100 g: lean protein, ready to eat.
- Ideal when cutting and as a fallback (salad, wrap, mixed with fromage blanc).
- In water = fewer calories than in oil.
- Mercury: moderate (1-2 servings a week) and vary your fish.
Frequently asked questions
Tuna in water or in oil?
In water it is leaner and lower in calories — preferable if you watch your calories. In oil it brings more fat and calories: useful when bulking, but drain the oil to control the intake.
Can you eat tuna every day?
Tuna is high in protein but can contain mercury; health authorities advise moderating intake (often 1 to 2 servings a week for large fish) and varying with other fish such as sardine or mackerel.
How much protein in a can of tuna?
A drained can of ~110-120 g provides about 28 to 30 g of protein for ~130 kcal, depending on the drained weight shown on the packaging. It is one of the simplest ways to add ~30 g of protein to a meal.
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