The Calorie Breakdown: Water vs. Oil
When it comes to answering the question of how many calories are in a tin of no drain tuna, the packing liquid is the most important factor. The "no drain" label specifically means you consume the liquid with the fish, making the calorie content of that liquid highly relevant.
Water-Packed No Drain Tuna
Most water-packed no drain tuna options are very low in calories, making them an excellent choice for a high-protein, low-fat meal. Since the tuna is packed with a minimal amount of water or spring water, the added calories from the liquid are negligible. For a standard 5-ounce can, you can typically expect the calories to range from 110 to 120, depending on the specific brand and tuna species. This option is often favored by those on calorie-restricted diets or anyone seeking a lean protein source.
Oil-Packed No Drain Tuna
In stark contrast, no drain tuna packed in oil, such as olive oil or sunflower oil, contains a significantly higher number of calories. The oil itself is a concentrated source of fat, and since it is not drained, all of those calories are consumed. A 5-ounce can of oil-packed tuna can contain over 280 calories, more than double the calorie count of its water-packed counterpart. While this provides a richer flavor and can offer more omega-3 fatty acids depending on the oil, it is a less ideal choice for calorie-conscious consumers.
Albacore vs. Light Tuna: Species Matters
Beyond the packing liquid, the type of tuna species also influences the total calorie count.
- Albacore (White) Tuna: Known for its firm, light-colored flesh, albacore tuna is larger and has a higher fat content than light tuna. This translates to a slightly higher calorie count per serving, even when packed in water. It is also higher in omega-3s, which are healthy fats, but also contains higher levels of mercury due to its size and lifespan.
- Light (Skipjack) Tuna: Typically made from smaller skipjack or yellowfin tuna, light tuna is flakier, darker in color, and has a stronger flavor. It is lower in fat and, therefore, lower in calories than albacore. The smaller size also means it has lower mercury levels, making it a preferable choice for sensitive demographics.
The “No Drain” Feature and Calorie Impact
The term “no drain” is key to understanding the calorie intake. In regular canned tuna, you can pour away a large portion of the packing liquid, along with some of the calories, fat, and sodium. With no drain tuna, the liquid is meant to be consumed and is often part of a more moist, ready-to-eat product. This means:
- You consume the full nutritional value listed on the label, with no waste.
- There is no opportunity to reduce fat and calories by draining the can.
- The flavor and texture are more consistent, as the tuna retains more moisture.
No Drain Tuna Calorie Comparison Table
| Feature | Light Tuna in Water (No Drain) | Albacore Tuna in Oil (No Drain) |
|---|---|---|
| Calorie Count (approx. 5oz can) | ~110-120 calories | ~280+ calories |
| Fat Content | Very low fat (typically under 1g) | Higher fat (typically 7g+) |
| Protein Content | Excellent source of protein | Excellent source of protein |
| Omega-3s | Good source, but less than albacore | Better source than light tuna |
| Mercury Level | Lower, considered a "best choice" | Higher, a "good choice" with limits |
| Flavor Profile | Milder flavor, less rich | Richer, more intense flavor |
