Can of Tuna Calories
How many calories in a can of tuna?
According to the USDA, a 5 ounce can of tuna in water has 120 calories and a 5 ounce can of tuna in oil has 280 calories on average. It’s important to note that about 90% of the calories in canned tuna come from protein.
The table below, based on USDA data, compares the calories and protein for a 5 ounce portion of chunk light tuna in water, tuna in oil, and fresh raw tuna.
| (5 oz Portion) | Can of Tuna in Oil | Can of Tuna in Water | Fresh Raw Tuna |
|---|---|---|---|
| Calories | 280 | 120 | 155 |
| Protein | 40 grams | 30 grams | 35 grams |
As you can see, all three have similar amounts of protein but the canned tuna packed in oil is higher in calories (and tuna salad calories are even higher). The exact nutrition levels also vary slightly by the varieties of tuna. For example, skipjack (“light”) tuna is slightly lower in calories and fat than albacore (“white”) tuna. Both chunk light and albacore tuna is good for you. For a full chart showing the amount of fat, sodium, vitamins, and minerals in canned tuna see the article, Is Canned Tuna Healthy?
The recommended daily caloric intake (daily value) varies based on factors like age, gender, and activity level. However, as a general guideline, if you’re over 21, you should probably consume anywhere between 1,600 to 3,000 calories per day. Keep in mind that individual needs may differ, so it’s essential to consider your specific circumstances when determining your daily caloric requirements. If you’re looking to maintain your current weight, the key is to balance the calories you eat and drink with your body’s energy expenditure.
How long would it take to burn off the calories from a can of tuna?
Now that you understand a can of tuna calories and protein levels, the chart below shows how long it would take for the average person weighing 140 pounds to burn off those calories.
| Canned Tuna in Oil | Canned Tuna in Water | |
|---|---|---|
| Calories | 280 | 120 |
| Walking (moderate) | 90 mins | 40 mins |
| Running (moderate) | 25 mins | 10 mins |
Tuna is an excellent source of protein and packs many other health benefits into the calories you consume. Still, most Americans don’t eat enough seafood. This may be from fear of exposure to mercury from certain types of fish. But the FDA states that the mercury levels in fish–especially smaller fish like yellowfin tuna or skipjack (light tuna)–pose minimal risk to most individuals. The FDA recommends that children ages 1-11 and women who are pregnant or breastfeeding limit their tuna fish intake to no more than one serving (4 ounces) per week.
Canned tuna is one of the healthiest–and most affordable–sources of protein available. This is why it’s included in Mediterranean, Weight Watchers, Keto, Paleo and Pescatarian diet plans. Plus it contains a variety of key nutrients, including omega-3 fatty acids which lower your risk of heart disease, minerals such as calcium, potassium, and iron, and vitamins such as A, D, and B-12. The nutritional table below is based on USDA data for a 1 oz. portion of wild caught tuna.
Nutrition Facts:
| (1 oz Serving Size) | Canned Tuna in Oil (Low Sodium) | Canned Tuna in Water (Low Sodium) | Fresh Raw Tuna (Boneless) |
|---|---|---|---|
| Protein | 8 grams | 6 grams | 7 grams |
| Omega-3s |
DHA: 29 mg EPA: 8 mg |
DHA: 56 mg EPA: 8 mg |
DHA: 25 mg EPA: 3 mg |
| Vitamin B-12 | 0.6 µg | 0.7 µg | 0.6 µg |
| Vitamin D | 1.9 µg | 0.3 µg | 0.5 µg |
| Calcium | Calcium: 3.7 mg | Calcium: 5 mg | Calcium: 1 mg |
| Iron | 0.4 mg | 0.5 mg | 0.2 mg |
| Selenium | 21.5 µg | 19 µg | 26 µg |
| Phosphorus | 88 mg | 39 mg | 79 mg |
| Potassium | 59 mg | 50 mg | 125 mg |
| Total Fat | 2.3 grams | 0.9 grams | 0.14 grams |
| Saturated Fat | 0.4 grams | 0.2 grams | 0.05 grams |
| Cholesterol | 5 mg | 10 mg | 11 mg |
| Sodium | 118 mg | 70 mg | 13 mg |
| Calories | 56 | 24 | 31 |
| Total Carbs | 0 g | 0 g | 0 g |
| Sugars | 0 g | 0 g | 0 g |
Source: https://fdc.nal.usda.gov/fdc-app.html#/?query=tuna
Frequently Asked Questions
How many calories are in a can of tuna?
A 5-ounce can of tuna in water contains approximately 120 calories. If you’re opting for tuna in oil, a 5-ounce can has around 280 calories on average.
How many calories are in 1 can of chunk light tuna?
There are typically 120 calories in a 5 oz can of chunk light tuna in water and 280 calories in a 5 oz can of chunk light tuna in oil. Both types are low in fat (5-6%), have no carbs (0%), and are rich in protein (41%).
How many calories in a 12 oz can of tuna in water?
There are typically 210 calories in a 12 oz can of chunk light tuna in water. Tuna is high in protein and omega-3s, low in fat, and has no carbohydrates.
Where to Buy
Use our product locator to find the perfect salmon, tuna, crab or other seafood products from Chicken of the Sea.
- Products
- Choose Your Product
-
- Packet Up! White Tuna Salad Kit
- Packet Up! Pink Salmon Salad Kit
- Mix it Up! Cheesy Tuna Casserole Kit
- Wild Caught Light Tuna in Spring Water Packet
- Wild Caught Light Tuna Packet, OLD BAY Seasoning
- Wild Caught Light Tuna Packet, Chili Lime
- Wild Caught Light Tuna Packet, Dill Tuna Salad
- Wild Caught Light Tuna Packet, Lemon Garlic
- Wild Caught Light Tuna Packet, Sweet & Spicy
- Wild Caught Albacore Tuna in Spring Water Packet
- Wild Caught Alaskan Pink Salmon in Spring Water Packet
- Wild Caught Alaskan Pink Salmon in Spring Water Packet, Low Sodium
- Wild Caught Alaskan Pink Salmon Packet, Everything Bagel Seasoning
- Wild Caught Alaskan Pink Salmon Packet, Lemon Pepper
- Wild Caught Smoked Alaskan Pink Salmon Packet, Natural Wood Smoke
- Wild Caught Smoked Alaskan Pink Salmon Packet, Maple Smokehouse Flavor
- Wild Caught Sardines in Water
- Wild Caught Sardines in Olive Oil
- Wild Caught Sardines in Oil, Lightly Smoked
- Wild Caught Sardines, Mediterranean Style
- Wild Caught Chunk Light Tuna in Water
- Wild Caught Chunk Light Tuna in Water, 25% Less Sodium
- Wild Caught Chunk Light Tuna in Oil
- Wild Caught Solid White Pure Tuna, No Drain
- Wild Caught Solid White Pure Tuna, No Drain, Low Sodium
- Wild Caught Solid White Premium Albacore Tuna in Water
- Wild Caught Solid White Premium Albacore Tuna in Water, Low Sodium
- Wild Caught Solid White Premium Albacore Tuna in Water, No Salt Added
- Wild Caught Solid White Premium Albacore Tuna in Oil
- Wild Caught Chunk White Albacore Tuna in Water
- Wild Caught Chunk White Albacore Tuna in Water, Low Sodium
- Wild Caught Solid Yellowfin Pure Tuna, No Drain
- Wild Caught Chunk Yellowfin Tuna in Vegetable Oil
- Wild Caught Alaskan Pink Salmon, Skinless & Boneless
- Wild Caught Alaskan Pink Salmon, 25% Less Sodium
- Wild Caught Alaskan Pink Salmon, Traditional Style
- Wild Caught Alaskan Sockeye Red Salmon, Traditional Style
- Wild Caught White Crabmeat
- Wild Caught Lump Crabmeat
- Imitation Crabmeat in Brine Packet
- Wild Caught Chopped Clams
- Whole Baby Clams
- Smoked Baby Clams in Oil Packet
- Wild Caught Chub Mackerel in Brine
- Wild Caught Mackerel Fillet in Oil Packet
- Wild Caught Mackerel in Oil Packet
- Whole Oysters
- Fancy Smoked Oysters in Oil
- Smoked Oysters in Oil Packet
- Wild Caught Sardines in Lemon Sauce
- Wild Caught Sardines in Mustard Sauce
- Wild Caught Sardines in Louisiana Hot Sauce
- Wild Caught Sardines in Louisiana Hot Sauce Packet
- Wild Caught Sardines in Oil with Natural Smoke Flavor Packet
- Perfectly Crisp Shrimp
- Crispy Stuffed Shrimp – Creamy Garlic & Spinach
- Crispy Stuffed Shrimp – Creamy Jalapeno
- Crispy Stuffed Shrimp – Creamy Wonton
- Infusions Basil Tuna
- Infusions Lemon & Thyme Tuna
- Infusions Thai Chili Tuna
- Infusions Garlic & Herb Tuna
- Infusions Cracked Black Pepper Tuna
- Wild Caught Pink Salmon with Lemon & Chive
- To-Go Cups – Chunk Light Tuna in Water
- Crab Cakes
- Blue Swimming Crab – Lump
- Blue Swimming Crab – Super Lump
- Blue Swimming Crab – Jumbo Lump
- Blue Swimming Crab – Backfin
- Blue Swimming Crab – Colossal
- Blue Swimming Crab – Claw
- Blue Swimming Crab – Special
- Responsibly Raised Shrimp, Cooked, Extra Large
- Responsibly Raised Shrimp, Uncooked, Extra Large
- Responsibly Raised Shrimp, Uncooked, Jumbo
- Responsibly Raised Shrimp, Uncooked, Medium
- Raw Peeled & Deveined Tail-On Shrimp
- Raw Peeled & Deveined Tail-Off Shrimp
- Raw Shell On, Easy to Peel Shrimp
- Easy Grillers Uncooked Shrimp
- Cooked Peeled & Deveined Tail-On Shrimp
- Cooked Peeled & Deveined Tail-Off Shrimp
