The question of how many calories are in 2 cans of tuna in water is a common one for anyone monitoring their intake. While the simple answer is approximately 240 calories for two 5-ounce cans, the full picture involves understanding the variations in tuna types, can sizes, and preparation methods. Tuna in water is a popular protein source for dieters due to its low-fat content, but it's important to understand the full nutritional profile.
Calorie Breakdown: Light vs. Albacore Tuna
Not all canned tuna is created equal. The type of tuna fish used significantly impacts its caloric and fat content. The two most common types are chunk light and solid white (albacore) tuna.
Light Tuna in Water
Light tuna is typically made from skipjack fish and is lower in fat and mercury than albacore. For a standard 5-ounce can, the USDA estimates around 120 calories. Consequently, two 5-ounce cans of light tuna in water contain approximately 240 calories, drained. This makes it an exceptionally lean and high-protein food choice.
Albacore Tuna in Water
Albacore, or 'white' tuna, is a larger fish and has a milder flavor and firmer texture. It also contains more fat and omega-3 fatty acids than light tuna. A standard 5-ounce can of solid white albacore packed in water generally contains about 120 calories, similar to light tuna when drained. For this reason, two 5-ounce cans of albacore tuna in water would also provide around 240 calories, drained. The key takeaway is that for tuna packed in water, the calorie difference between light and albacore is minimal for common can sizes.
Comparing Canned Tuna: Water-Packed vs. Oil-Packed
The most significant factor affecting the calorie count is whether the tuna is packed in water or oil. This distinction is crucial for anyone tracking calories or fat intake.
| Feature | Tuna Packed in Water | Tuna Packed in Oil |
|---|---|---|
| Calories (5 oz can) | Approx. 120 kcal | Approx. 280 kcal |
| Calories (2 cans) | Approx. 240 kcal | Approx. 560 kcal |
| Fat Content | Very low (low-fat) | Significantly higher (high-fat) |
| Preparation | Drained for a drier texture | Often not fully drained, retaining high fat |
| Protein | High protein per calorie | High protein, but accompanied by more fat |
| Sodium | Variable, draining helps reduce | Variable, but higher fat content affects overall profile |
| Primary Use | Dieting, lean protein dishes | Flavor-rich recipes, moisture-dependent dishes |
As the table clearly shows, choosing water-packed tuna is the best option for managing calorie and fat intake. The oil used in oil-packed tuna, typically soybean or sunflower oil, is the primary source of the additional calories.
Nutritional Benefits and Considerations of Canned Tuna
Beyond just calories, canned tuna offers a wealth of nutritional benefits, especially when packed in water.
- High-Quality Protein: Tuna is a complete protein, meaning it contains all essential amino acids. A single 5-ounce can of light tuna can provide over 20 grams of protein. This is essential for muscle repair, growth, and overall satiety.
- Omega-3 Fatty Acids: Both light and albacore tuna contain beneficial omega-3 fatty acids, which support heart and brain health. While albacore has more, both are good sources, and studies show canned tuna is a significant contributor of these essential fats.
- Vitamins and Minerals: Tuna is an excellent source of Vitamin B12, selenium, and niacin. Selenium acts as an antioxidant, and B vitamins are crucial for energy metabolism.
- Sodium Content: Canned tuna often contains added salt for flavor and preservation. It is advisable to choose low-sodium versions or to drain the water thoroughly to reduce sodium intake.
- Mercury Concerns: Tuna contains some mercury. Lighter tuna varieties like skipjack (used for chunk light) contain less mercury than albacore. The FDA and EPA provide guidelines on safe consumption levels, particularly for pregnant women and young children. For most healthy adults, consuming canned tuna in moderation as part of a balanced diet is safe.
How to Consume Canned Tuna Mindfully
To maximize the health benefits and minimize potential drawbacks, consider the following preparation and consumption tips:
- Always drain the water-packed tuna thoroughly to remove excess sodium and moisture.
- Mix your drained tuna with a healthy binder like Greek yogurt, avocado, or hummus instead of mayonnaise.
- Use tuna in salads, wraps, or as a protein topping for rice bowls.
- Portion out your servings. While two cans offer a large protein boost, it also provides a significant portion of your daily sodium and, for albacore, omega-3s. A balanced diet incorporates a variety of protein sources.
Conclusion
Two 5-ounce cans of tuna in water provide approximately 240 calories, making it a highly efficient source of lean protein. The minimal fat and robust nutritional profile, including omega-3s and essential vitamins, make it an excellent food choice for dieters and healthy eaters. By opting for water-packed over oil-packed, and being mindful of sodium content and potential mercury, you can easily incorporate canned tuna into a balanced and nutritious diet. The best practice is to always drain the fish and choose low-sodium varieties when possible to align with your personal health goals. For further information on mercury levels in different types of seafood, please consult the FDA's consumer advice on safe seafood consumption [https://www.fda.gov/food/metals-and-your-food/mercury-levels-commercial-fish-and-shellfish-1990-2012].
