Canned tuna is a convenient, versatile, and protein-packed food, but its calorie count is not a single number. The final calorie total for a can of tuna is highly dependent on two main factors: the liquid it's packed in and the type of tuna. A deeper look at these variables can help you make a more informed nutritional choice.
The Calorie Breakdown: Water vs. Oil
The most significant factor influencing the calorie count of canned tuna is whether it is packed in water or oil. This distinction dramatically alters the fat content and, consequently, the total calories.
- Tuna in Water: Canned tuna packed in water is a leaner option. When drained, most of the calories come from the protein, as the water adds no calories. A 5-ounce can of chunk light tuna in water contains approximately 120 calories, while a smaller 3-ounce serving holds around 73 calories. This makes it an ideal choice for those focused on a lower-calorie, higher-protein diet.
- Tuna in Oil: Tuna packed in oil, typically soybean or olive oil, has a much higher fat and calorie content. The oil is absorbed by the fish, adding a significant number of calories. A 5-ounce can of chunk light tuna in oil can have around 280 calories. While this provides a richer flavor and can offer more omega-3s if the oil is not fully drained, it comes at a higher caloric cost.
Albacore vs. Light Tuna: A Calorie Comparison
Beyond the packing liquid, the type of tuna also plays a role in its nutritional profile. The two most common types found in cans are albacore and light tuna.
- Light Tuna (Skipjack or Yellowfin): This variety is typically labeled as 'chunk light' and is generally lower in calories and fat than albacore. It has a milder flavor and is often the more budget-friendly option. A 3-ounce serving of light tuna in water has about 73 calories, and a serving in oil has roughly 168 calories.
- Albacore Tuna (White Tuna): Albacore tuna is firmer, has a milder flavor, and is typically labeled 'solid white.' It contains slightly more fat, including omega-3s, and therefore has a slightly higher calorie count than light tuna. For example, a 3-ounce serving of white albacore tuna in water contains approximately 109 calories. While it's a great source of omega-3 fatty acids, it also tends to have higher mercury levels, which is a consideration for some individuals.
Practical Tips for Choosing Canned Tuna
To make the best choice for your dietary needs, consider these tips:
- Check the Label: Always read the nutrition facts on the can, as calorie counts can vary slightly by brand. Pay attention to the serving size and calories per serving.
- Consider Your Goals: If you're managing weight or cutting calories, water-packed light tuna is the most efficient choice. For a richer flavor or to boost your fat intake, especially omega-3s, oil-packed tuna is a viable option.
- Drain It: Draining the liquid from the can, whether water or oil, will remove excess sodium and some calories. Draining oil-packed tuna will reduce the calorie count more substantially than draining water-packed tuna.
- Choose Sustainable: Look for labels like MSC (Marine Stewardship Council) to ensure your tuna is sustainably sourced.
- Be Mindful of Mercury: If you are pregnant, nursing, or feeding children, the FDA recommends choosing light canned tuna over albacore due to lower mercury content.
Canned Tuna Nutritional Comparison
| Feature | Light Tuna in Water | Albacore Tuna in Water | Light Tuna in Oil |
|---|---|---|---|
| Calories (3 oz drained) | ~73 kcal | ~109 kcal | ~168 kcal |
| Protein (3 oz drained) | ~17 g | ~20 g | ~17 g |
| Fat (3 oz drained) | ~0.8 g | ~2.5 g | ~7 g |
| Omega-3s (3 oz drained) | ~0.2 g | ~0.7 g | ~0.2 g |
| Flavor | Mild, less rich | Mild, firmer texture | Richer, more intense |
| Mercury Content | Lower | Higher | Lower |
Conclusion
When asking how many calories are in a can of tuna, the answer is nuanced. The number can range from under 100 to over 280, depending heavily on the packing liquid and the specific type of tuna. For those on a calorie-conscious diet, water-packed light tuna is the clear choice, offering a low-calorie, high-protein meal. If flavor or higher omega-3 intake is a priority, oil-packed or albacore varieties can be suitable, with the understanding that they carry a higher calorie load. By checking labels and considering your health goals, you can easily select the perfect can of tuna for your next meal.
Juniper provides additional details on how tuna's nutritional profile supports weight loss.
