Understanding the Calorie Content of Canned Tuna
The question, "can of drained tuna have calories?" is common for anyone mindful of their diet. The simple answer is yes, it does. Draining the packing liquid—whether it's water or oil—removes some calories, but the fish itself is the primary source of nutrition and, therefore, calories. The crucial takeaway is that the type of liquid it is packed in makes a world of difference to the final calorie count.
The Major Difference: Tuna Packed in Oil vs. Water
When you buy canned tuna, the nutritional information on the label reflects the product before draining. The fluid, particularly oil, is what adds a large number of extra calories. Here is a comparison of canned tuna packed in water versus oil, highlighting the significant differences once drained.
| Feature | Tuna in Water (Drained) | Tuna in Oil (Drained) |
|---|---|---|
| Calories (per 5 oz can) | Approx. 150 calories | Approx. 317 calories |
| Fat Content | Very low (approx. 1.4g for light tuna) | Significantly higher (approx. 14g for light tuna) |
| Omega-3s | Retains most omega-3s, as they are water-insoluble | Loses some oil-soluble omega-3s when drained |
| Texture | Firmer and drier | Softer and more moist |
| Flavor | Cleaner, more straightforward fish flavor | Richer, more pronounced flavor |
| Best for | Tuna salad with mayo, casseroles, sandwiches | Pasta dishes, antipasti, salads with oil-based dressing |
How Draining Affects Nutrition
When you drain canned tuna, you are separating the solid fish from the packing liquid. This process has a different impact depending on the liquid used:
- For tuna packed in water: Draining the water removes very few calories. This is because water has no calories, and the omega-3 fatty acids, which contain some calories, are oil-soluble and mostly stay with the fish. You are primarily just getting rid of excess moisture and salt.
- For tuna packed in oil: Draining the oil is where the biggest calorie saving occurs. The extra fat and calories are largely contained in the oil itself. While some nutrients like vitamin D and selenium are higher in oil-packed tuna and may be partially lost, the bulk of the calories from the added oil is removed.
The Role of Tuna's Macronutrients
Regardless of how it is packed, the core macronutrient profile of tuna remains consistent and is the source of its inherent calories. Tuna is an exceptional source of protein with zero carbohydrates. A 3-ounce serving of water-packed light tuna contains approximately 20-25 grams of protein and less than 1 gram of fat. The calories in a drained can of tuna, therefore, come almost entirely from its high protein content and natural, heart-healthy fats, especially omega-3 fatty acids.
- Protein: Protein is a key nutrient for building and repairing tissues, and it also contributes to feelings of fullness. It provides 4 calories per gram.
- Fats: Tuna contains healthy fats, and while oil-packed tuna has more total fat, it also has fat-soluble vitamins. Fat provides 9 calories per gram.
- Carbohydrates: Since tuna contains no carbohydrates, it is an excellent choice for low-carb diets.
Making the Right Choice for Your Diet
Choosing between tuna in oil and tuna in water depends on your dietary goals and recipe needs. If you are watching your calorie and fat intake closely, water-packed tuna is the clear winner, especially when drained. It provides high-quality protein without the added calories from oil. For those not restricting fat and calories, or who prefer a richer flavor and moister texture, oil-packed tuna is a delicious option. The key is to check the nutritional information on the specific can you purchase, as values can vary between brands and species of tuna (e.g., albacore vs. skipjack).
To ensure you are making a healthy choice, it is also recommended to look for low-sodium or no-salt-added versions, as canned tuna can be high in sodium. Many brands offer options tailored for specific dietary needs, such as reduced mercury content or sustainable fishing practices. A little research can go a long way in making a smarter, healthier purchase.
Conclusion
So, can a can of drained tuna have calories? Absolutely. The calories come from the tuna fish itself, which is a lean source of protein and fat. The act of draining is a crucial step that significantly impacts the final calorie count, especially with oil-packed varieties. By understanding the nutritional differences between tuna packed in water and oil, you can make an informed choice that aligns with your health goals and taste preferences. Both options can be part of a nutritious diet when consumed in moderation and prepared thoughtfully.
How to Drain Canned Tuna Effectively
- Use a can opener to create a small opening. Puncture the can but do not fully remove the lid. This creates a small gap for the liquid to escape.
- Press the lid firmly against the fish. Use your fingers or the back of a spoon to press the lid down, pushing the liquid out of the can.
- Use a strainer for a more thorough drain. For oil-packed tuna, you can place the tuna in a fine-mesh strainer and press it to remove as much oil as possible.
- Rinse water-packed tuna. Some people prefer to rinse water-packed tuna under running water to reduce the sodium content, though this is not necessary for calorie reduction.
- Be careful with oil disposal. Do not pour oil down the drain, as it can cause clogs. Dispose of it properly in a sealed container with your trash.
Further Reading
To delve deeper into the nutritional science of omega-3 fatty acids and their impact on cardiovascular health, explore the resources from the American Heart Association.
