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Can of Tuna Calories

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.

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.

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