The Core Question: Can of Tuna Drained Calories
For many health-conscious individuals and those tracking macros, understanding the caloric impact of canned tuna is essential. The process of draining canned tuna, while seemingly simple, has a profound effect on its nutritional profile, primarily by reducing the amount of fat and, consequently, calories. The type of liquid the tuna is packed in—water, vegetable oil, or olive oil—is the most important factor in determining the final calorie count of the drained product.
The Draining Effect
When tuna is packed in water, draining the can removes the excess water but very little of the fish's natural fat content. Since tuna is naturally a lean protein, the caloric difference between undrained and drained water-packed tuna is minimal. For oil-packed tuna, however, the calorie reduction is substantial. Draining away the vegetable or olive oil removes a significant portion of the added fat and calories. Some of the flavorful omega-3s are also lost with the oil, though the amount retained depends on the efficiency of the draining. For maximum flavor retention in oil-packed tuna, some chefs recommend simply flaking the tuna into a bowl without fully pressing out the oil.
Water-Packed vs. Oil-Packed: A Calorie Comparison
Here is a detailed comparison of the caloric and fat differences in drained tuna based on its packing medium. Caloric values can vary by brand and can size, so these are general estimates based on common can sizes found in the market.
Tuna in Water
Tuna packed in water is widely considered the leaner choice for those managing calorie intake. A standard 5-ounce can of drained light tuna in water typically contains around 120 calories. Draining the water only slightly reduces this count, as the tuna itself is the primary source of calories. For a 3-ounce serving, the count drops to about 73 calories. This makes it an excellent, low-fat source of protein for salads, sandwiches, and other dishes.
Tuna in Oil
On the other hand, tuna packed in oil is noticeably higher in calories, even after draining. The caloric content is higher because oil is a dense source of fat. A 5-ounce can of drained tuna in oil can contain over 280 calories, with one source indicating a 6.5-ounce can can contain 317 calories. While some of the oil is removed, a considerable amount soaks into the fish, contributing significantly to the final calorie count. The type of oil also matters, with olive oil varieties potentially offering more heart-healthy monounsaturated fats than versions packed in less beneficial oils like soy or vegetable oil.
Light Tuna vs. Albacore Tuna: Further Calorie Differences
Beyond the packing liquid, the species of tuna also impacts the calorie count. Albacore, also known as "white tuna," is a larger fish and typically higher in both fat and omega-3s than the smaller skipjack or yellowfin used for "light tuna". A drained 5-ounce can of white albacore tuna packed in water contains roughly 220 calories, whereas the same can of light tuna would be around 120 calories. This makes albacore a good option for those seeking higher omega-3 intake, but at a slightly higher caloric cost.
The Nutritional Benefits Beyond Calories
Canned tuna is more than just a source of protein and calories; it's a nutritional powerhouse, regardless of its packing liquid. It provides a significant amount of selenium, which is a powerful antioxidant, and is an excellent source of vitamin B12, important for nerve function and red blood cell production. It's also rich in niacin, iron, and magnesium. The omega-3 fatty acids present, particularly DHA and EPA, are well-known for their heart-healthy properties.
Quick Ways to Use Drained Tuna
Here are some simple, low-calorie ideas for drained canned tuna:
- Mix with a light vinaigrette for a fresh salad.
- Stir into pasta with lemon zest and capers.
- Create healthy tuna patties or burgers.
- Use in lettuce wraps with a dollop of Greek yogurt.
- Fold into a wrap or sandwich with plenty of fresh vegetables.
Draining Tuna: The Oil vs. Water Dilemma
For those monitoring their intake, especially fat and sodium, the choice is clear. For others, the decision may come down to flavor and specific nutritional needs.
| Feature | Tuna in Water (Drained) | Tuna in Oil (Drained) |
|---|---|---|
| Calories (per ~5oz can) | Lower (~120-190) | Higher (~280-330) |
| Total Fat | Very low (e.g., 1.4g) | Moderate (e.g., 14g) |
| Protein | High and comparable to oil | High and comparable to water |
| Flavor Profile | Milder | Richer, more robust |
| Omega-3 Retention | Excellent, retained in the fish | Some lost with the drained oil |
The Final Takeaway on Tuna Calories
Ultimately, a can of tuna drained calories are lower when packed in water, offering a lean protein option perfect for low-calorie diets. The exact number, however, will be affected by the species of tuna, with albacore having more calories than light tuna. When packed in oil, draining significantly reduces calories, but the final count remains higher than water-packed varieties. Consumers should check the label of their specific product for the most accurate information.
Conclusion
Drained canned tuna provides a versatile and nutrient-dense food option for a wide array of dietary needs. By choosing water-packed for calorie-conscious meals or appreciating the richer flavor of oil-packed varieties, you can easily integrate this high-protein, heart-healthy fish into your diet. For specific nutritional information and guidelines on serving sizes, always refer to a trusted source like the USDA's FoodData Central system (https://fdc.nal.usda.gov/).
