Tuna in water · drained
Values per 100 g — CIQUAL data (ANSES).
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Key takeaways
- check_circle26 g protein, 1 g fat per 100 g: lean protein, ready to eat.
- check_circleIdeal when cutting and as a fallback (salad, wrap, mixed with fromage blanc).
- check_circleIn water = fewer calories than in oil.
- check_circleMercury: moderate (1-2 servings a week) and vary your fish.
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.
Flakes, chunks or fillet: which can to pick
Not every can of tuna has the same texture, and this choice matters more for enjoyment than for nutrition. Flaked or crumbled tuna is ideal for salads, fillings and mixes with fromage blanc, because it blends easily. Chunks and fillets, which are firmer, can be eaten almost as they are, in a bowl with rice or on a wholewheat slice of bread. As for protein, the difference is small: it is the drained weight and the quality of the fish that count, not the cut.
You will also come across several species: skipjack (the most common and often the most affordable), yellowfin (with paler, firmer flesh) or albacore. Their macro profile stays close, with high protein and very little fat in water. Larger species tend to accumulate more mercury, which is a good reason to alternate can types and not always buy the same one. Simply read the label: it states the species, the fishing area and the drained weight.
Salt, brine and small tracking mistakes
Canned tuna is often saltier than you might imagine. For someone who watches their blood pressure or already eats a lot of processed food, this can weigh on the day's salt intake. Briefly rinsing the drained tuna under water, or choosing a reduced-salt version, limits this without losing the protein benefit. Also avoid adding salt to the rest of the dish: the other ingredients and the sauce already provide some.
The most frequent tracking mistake is weighing the whole can with its liquid. The values on this page are for drained tuna: weigh it after pressing it well, otherwise you overestimate your protein intake by around ten percent. Another trap is the mayonnaise or sauce added. One tablespoon of mayonnaise alone adds about a hundred calories and turns a very lean meal into a noticeably more caloric one. Replace it with fromage blanc, Greek yogurt or a squeeze of lemon juice with herbs.
What to pair it with
Complete tuna with carbs and a lean dairy for a protein dressing.
Recipes with this food
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.
Is canned tuna as good as fresh tuna?
For protein, yes: sterilisation does not destroy it and a drained can provides most of what a fresh steak does. Fresh tuna has a different texture and taste, though, and can be richer in some fatty acids depending on the cut. Canned tuna is above all a choice of convenience and budget.
How many cans of tuna can you eat per week?
Health authorities generally advise moderating large predatory fish like tuna, often around one to two servings a week, with more cautious limits for pregnant women and young children. A drained can is roughly one serving: vary it with sardine, mackerel, salmon or cod.
Can you eat tuna in water daily when cutting?
You can use it often, but not necessarily every day, because of mercury and salt. Alternate with other lean proteins (chicken breast, egg white, cod, fromage blanc) to cover all your needs and avoid monotony, which is one of the reasons people abandon a diet.
Does tuna in water make you lose weight?
No single food makes you lose weight on its own. Tuna in water helps mainly because it provides plenty of filling protein for few calories, which makes it easier to stick to a calorie deficit. It is your total intake, your training and your consistency that determine the result.
How do you store an opened can of tuna?
Once opened, do not leave the can in the refrigerator: transfer the contents to an airtight glass or food-grade plastic container and eat it within 2 to 3 days. An unopened can keeps a long time in the pantry, in a dry and cool place, following the date shown.
What sides make a balanced tuna meal?
Pair it with a starch (rice, pasta, quinoa, sweet potato), vegetables (tomato, cucumber, green beans) and a source of healthy fats in a small amount, such as a drizzle of olive oil or a little avocado. This trio covers protein, carbs and fats for a complete meal with almost no preparation effort.
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Nutrition values per 100 g come from the ANSES CIQUAL table (rounded; they vary by brand, variety and cooking). Informational content: it does not replace the advice of a doctor or dietitian.