Canned tuna is a convenient, low-cost source of lean protein, making it a staple for many health-conscious individuals. However, calorie and macronutrient counts can vary significantly depending on whether the tuna is packed in water or oil, and how it is prepared before consumption. A standard 120g serving, which is the drained weight of many cans, is a useful benchmark for nutritional tracking.
Calorie Breakdown for 120g Canned Tuna in Water
For a 120g serving of canned light tuna in water, drained, the calorie count is typically around 103 calories. This is primarily derived from the protein content, as this type of tuna is very low in fat. The macronutrient composition is almost entirely protein, with very minimal fat and zero carbohydrates.
Here is a general breakdown based on a 120g drained weight serving:
- Calories: ~103 kcal
- Protein: ~23g
- Fat: ~1g
- Carbohydrates: 0g
The protein content is particularly impressive, providing a significant amount of the daily recommended intake and contributing to feelings of fullness, which can be beneficial for weight management. The low-fat nature of water-packed tuna means it's a very lean protein option.
The Difference: Tuna in Water vs. Tuna in Oil
The choice of packing liquid fundamentally alters the nutritional profile of canned tuna. This is a crucial distinction for anyone tracking their calorie intake.
Nutritional Comparison: 120g Tuna in Water vs. Oil
| Feature | Water-Packed Tuna (120g drained) | Oil-Packed Tuna (120g drained) |
|---|---|---|
| Calories | ~103 kcal | ~238 kcal |
| Total Fat | ~1g | ~10g |
| Protein | ~23g | ~35g |
| Texture | Firmer, with a less rich flavor | Softer, with a richer flavor and higher moisture |
| Omega-3s | May retain more omega-3s, especially if the liquid is not drained | Omega-3s can be lost when the oil is drained, though oil-packed can have higher levels initially |
As the table clearly shows, the calorie count for oil-packed tuna is more than double that of water-packed tuna for the same weight. The packing oil itself contributes a significant number of calories and fat. When you drain tuna packed in oil, you reduce some of the fat and calories, but you also lose some of the beneficial omega-3s that may have migrated into the oil. With water-packed tuna, draining the water does not significantly impact the protein or omega-3 content of the fish itself.
Health Benefits of Canned Tuna in Water
Beyond its lean protein and low-calorie profile, canned tuna in water offers several other health benefits.
- Rich in Omega-3 Fatty Acids: Tuna, even when packed in water, is a good source of omega-3s like EPA and DHA, which are crucial for heart and brain health.
- Excellent Source of Vitamin B12: This essential vitamin is vital for nerve function and the formation of red blood cells.
- High in Selenium: An important antioxidant mineral that helps protect against cell damage.
- Supports Weight Management: The high protein content promotes satiety and can help reduce overall calorie intake.
How Draining Affects Nutrition
Draining the liquid from canned tuna is a standard practice and significantly impacts the final nutritional information, especially with oil-packed varieties. Most nutritional labels for canned tuna (both water and oil) will state the values for the 'drained solids'.
- For tuna packed in water, draining removes excess liquid but leaves the bulk of the macronutrients intact.
- For tuna packed in oil, draining removes the high-calorie oil, but also removes some of the omega-3 fatty acids along with it.
This is why it's vital to check the label and understand whether the stated nutrition facts are for the solid fish only or for the entire contents of the can.
Conclusion: Making Informed Choices
In summary, 120g of canned tuna in water contains around 103 calories, making it a fantastic source of lean protein for anyone managing their weight or looking for a healthy meal addition. Its very low fat and calorie count, combined with its richness in beneficial omega-3s, Vitamin B12, and selenium, solidifies its status as a nutritional powerhouse. For comparison, the same amount of oil-packed tuna would contain considerably more calories and fat. By choosing tuna packed in water and remembering to check the nutritional label for the drained weight, consumers can make informed decisions that align with their health and dietary goals.
Optional Outbound Link: Healthline provides more detail on tuna's overall health benefits.
