Tuna Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 116

Calories from Fat 9

% Daily Value*

Total Fat 1g1%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Sugars 0g0%

Protein 25.5g51%

Sodium 40mg2%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 25.5g

Carbs 0g

Fat 1g

Source: USDA FoodData Central.

100 g

116 kcal 25.5g protein 0g carbs 1g fat

1 can drained (142 g)

165 kcal 36.2g protein 0g carbs 1.4g fat

3 oz serving (85 g)

99 kcal 21.7g protein 0g carbs 0.9g fat

1 oz (28 g)

32 kcal 7.1g protein 0g carbs 0.3g fat

Tuna FAQ

Is tuna good for weight loss?

Yes — tuna is outstanding for weight loss. Canned tuna in water has only 116 calories and 26 g of protein per 100 g. It's affordable, convenient, and extremely satiating.

Is tuna high in protein?

Yes. Tuna is one of the highest-protein foods at 26 g per 100 g. A single can provides 30-40 g of complete protein with minimal fat and zero carbs.

How many calories are in tuna?

Canned tuna in water has about 116 calories per 100 g. In oil, it's about 198 calories. Fresh tuna steak has around 130 calories per 100 g.

Is canned tuna healthy?

Yes. Canned tuna retains protein, omega-3s, and most nutrients. Choose varieties packed in water for fewer calories. Light tuna (skipjack) has less mercury than albacore.

How often can I eat tuna safely?

Light canned tuna: 2-3 times per week. Albacore (white) tuna: 1 time per week due to higher mercury content. Pregnant women should limit to 2-3 servings of light tuna per week.

Is tuna keto-friendly?

Yes. Tuna has zero carbs and is rich in protein and healthy fats. It's a perfect keto food, especially when paired with avocado or mayo.

Is tuna good for building muscle?

Absolutely. With 26 g of protein per 100 g and all essential amino acids, tuna is a bodybuilding staple. Canned tuna is one of the cheapest protein sources available.

What's the mercury level in tuna?

Light tuna (skipjack) has about 0.12 ppm mercury — relatively low. Albacore has 0.35 ppm. Bigeye tuna has the highest at 0.69 ppm. Stick to light tuna for regular consumption.

Tuna in water vs oil — which is better?

Tuna in water is better for weight loss (fewer calories). Tuna in oil retains more omega-3s and vitamin D. For most people, water-packed is the better choice.

Does tuna have omega-3?

Yes. Tuna provides about 0.7 g of omega-3 per 100 g (canned in water). Fresh tuna has more. While less than salmon, tuna still contributes meaningfully to omega-3 intake.

Can I eat tuna every day?

Not recommended due to mercury accumulation. Limit to 3-4 servings per week for light tuna. Alternate with salmon, sardines, or other low-mercury fish on other days.

How should I eat canned tuna?

Tuna salad with Greek yogurt instead of mayo, tuna on whole grain toast, tuna stuffed peppers, or mixed into pasta. Season with lemon, dijon mustard, and herbs for flavor.