Can of Tuna Calories

Key takeaways

• Water-packed tuna is the lower-calorie choice: about 120 calories per 5 oz can
• Oil-packed tuna is more calorie-dense: about 280 calories per 5 oz can
• Most of the calories in tuna come from protein
• A typical 5 oz can delivers about 30–40 grams of protein
• Skipjack (light) tuna is generally lower in calories and fat than albacore (white) tuna
• Tuna fits many eating patterns, including Mediterranean, Keto, Paleo, Pescatarian, and Weight Watchers
• Tuna is naturally carb-free

How many calories are in a can of tuna?

The calorie count depends mainly on whether the tuna is packed in water or oil.

Calories in a 5 oz can of tuna

• Tuna in water: about 120 calories
• Tuna in oil: about 280 calories

The difference comes mostly from the added oil, not from the tuna itself. The tuna in both versions provides similar protein, but oil-packed tuna contains more fat and therefore more calories.

Tuna calories by pack style and protein

(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

Bottom line: If you want fewer calories, choose water-packed tuna. If you want a richer taste and don’t mind the extra calories, oil-packed tuna is still a nutritious option.

Water-packed vs. oil-packed tuna: what’s the real difference?

Both types are high in protein, but they serve different goals.

Water-packed tuna

• Lower in calories
• Lower in fat
• Great for salads, bowls, wraps, and meal prep
• Usually the better choice for weight management

Oil-packed tuna

• Higher in calories
• Richer flavor and softer texture
• Can work well in pasta, antipasto, or recipes where a fuller taste is welcome
• A good option if you want more energy density in a meal

If you’re tracking calories closely, water-packed tuna is usually the better fit. If you’re prioritizing taste or texture, oil-packed tuna can still be a smart pantry staple.

Does tuna type affect calories?

Yes. Nutrition varies slightly by tuna variety.

Skipjack vs. albacore tuna

• Skipjack tuna is commonly sold as light tuna
• Albacore tuna is commonly sold as white tuna
• Skipjack/light tuna is generally lower in calories and fat
• Albacore/white tuna is typically a little richer and may have a higher calorie count

Both are nutritious choices. If you want the most calorie-conscious option, look for light tuna packed in water.

Why is tuna considered a high-protein food?

Tuna fish is one of the most protein-dense foods in the grocery store. In a single can, you get a large amount of protein for relatively few calories.

That’s why tuna is popular for:

• High-protein meals
• Weight-conscious eating
• Quick lunches
• Post-workout meals
• Budget-friendly meal prep

For many people, tuna offers an efficient way to get protein without adding many carbs.

What nutrients does canned tuna provide?

Tuna delivers more than protein. It also contains important vitamins and minerals.

Key nutrients in canned tuna

• Omega-3 fatty acids: DHA and EPA
• Vitamin B-12
• Vitamin D
• Selenium
• Phosphorus
• Potassium
• Iron
• Calcium

Nutrition facts per 1 oz serving

Based on USDA data for wild caught tuna:

(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

Is canned tuna healthy?

For most people, yes. Canned tuna is a nutrient-dense, affordable, and convenient protein source. 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?  

It’s often included in:

• Mediterranean diet
• Keto diet
• Paleo diet
• Pescatarian diet
• Weight Watchers-style eating plans

Tuna is especially useful when you want a meal that is:

• quick to prepare
• high in protein
• low in carbs
• easy to store in the pantry

The FDA notes that mercury levels in fish are generally lowest in smaller fish, including skipjack/light tuna. For most adults, tuna is a safe and practical choice when eaten in moderation.

The FDA advises:

Children ages 1–11 and women who are pregnant or breastfeeding should limit tuna intake to:

• 8–12 oz of light tuna per week
• 4 oz of white tuna per week

Which tuna is best for weight loss?

If your goal is to reduce calories, tuna in water is the better choice.

Why water-packed tuna works well for weight loss

• Fewer calories per can
• High protein helps support fullness
• Zero carbs
• Easy to build into low-calorie meals

When tuna in oil may still make sense

• You want a richer flavor
• You’re not focused on calorie cutting
• You’re using tuna in a dish where the extra richness improves the recipe

Simple rule:  

• Choose water-packed tuna for the lowest calories, and oil-packed tuna when flavor matters more than calorie count.

Note that tuna salad calories are even higher.

Low-calorie canned tuna recipe ideas

Canned tuna is fully cooked and ready to eat, which makes it perfect for fast meals. Here are a few lighter recipe ideas:

Tuna Kale Rolls

Toss cooked red quinoa with drained solid white albacore tuna, massaged kale, julienned celery, carrot, and red bell pepper. Dress with olive oil, rice vinegar, salt, and black pepper. (full recipe) 

Tuna Veggie Grain Bowl

Combine cooked quinoa, tuna, sautéed cauliflower, zucchini, and asparagus. Top with cherry tomatoes, dill, and spicy mayonnaise. (full recipe) 

Mediterranean Tuna Salad

Mix drained tuna with halved cherry tomatoes, sliced Kalamata olives, chopped cucumber, and feta. Dress with lemon juice, olive oil, and oregano. (full recipe) 

These recipes keep calories in check while adding fiber, texture, and flavor.

Sources

• USDA FoodData Central: https://fdc.nal.usda.gov/fdc-app.html[H1]/?query=tuna
• U.S. Food and Drug Administration (FDA): Advice About Eating Fish
• Chicken of the Sea: Is Canned Tuna Healthy?