Is tuna high in calories? Unpacking the nutritional value of a diet staple

October 5, 2025 •

4 min read

Tuna is known as a lean protein, but calorie content can vary dramatically depending on whether it's canned in water or oil. The answer to is tuna high in calories? is not a simple yes or no, as preparation method, species, and serving size all play significant roles in its final nutritional profile. For those watching their weight, understanding these differences is key to making a healthy choice.

Quick Summary

The calorie content of tuna depends heavily on its form and how it is packed. Canned tuna packed in oil is higher in calories than tuna packed in water. The species of tuna also influences its fat and calorie content. Despite variations, tuna remains a nutritious source of high-quality protein and other essential nutrients, making it a valuable part of many dietary plans.

Key Points

Packaging is key: The liquid canned tuna is packed in significantly affects its calorie and fat content; water-packed tuna is much lower in calories than oil-packed.
Choose the right species: Leaner species like skipjack (found in most canned light tuna) and yellowfin are lower in calories, while fattier species like bluefin contain more.
High in protein: Tuna is an excellent source of high-quality, lean protein, which promotes satiety and aids in weight management.
Nutrient-dense food: Besides protein, tuna offers a wealth of essential nutrients, including omega-3 fatty acids, vitamin D, and selenium.
Moderate consumption is wise: Due to potential mercury levels, especially in larger species, it's recommended to consume tuna in moderation, especially for sensitive populations.
Enhance nutritional value: To keep calorie counts low, use alternatives like Greek yogurt instead of mayonnaise in tuna salad and pair with fiber-rich whole grains and vegetables.

Tuna's calorie count: A breakdown by type

To answer the question, is tuna high in calories?, it is essential to consider the different forms in which it is consumed. The most significant factor is how the tuna is preserved and prepared. Canned tuna, a pantry staple for many, comes packed in either oil or water, and this choice fundamentally alters its caloric density. Fresh tuna, such as a steak, has its own unique profile based on the species.

Canned tuna in water versus oil

When evaluating canned tuna, the liquid it's packed in makes the biggest difference. Tuna packed in water is a lean protein source, often with a negligible amount of fat. As a result, its calorie count is quite low. For example, a 5-ounce can of light tuna packed in water typically contains around 120 calories. In contrast, a 5-ounce can of tuna packed in oil can contain over double the calories, averaging around 280 calories, due to the added fat. Opting for water-packed tuna, especially if drained, is the best choice for those focused on minimizing calorie intake.

Fresh tuna species

For fresh tuna, the species dictates the calorie and fat content. Some types are leaner than others. Yellowfin tuna, for instance, is a low-fat, low-calorie option, with an 85-gram serving providing only about 110 calories and a substantial 25 grams of protein. Other species like bluefin tuna, which is prized for its fattiness, will naturally have a higher calorie content. This rich flavor and higher fat content are what make it a popular choice for sushi and sashimi.

Additional nutritional benefits of tuna

Beyond its calorie content, tuna offers a rich array of nutrients that support overall health. It is an exceptional source of high-quality protein, which aids in muscle building, repair, and overall satiety. This feeling of fullness can be particularly helpful for managing weight. Tuna also provides a wealth of essential vitamins and minerals:

Omega-3 Fatty Acids: Though leaner types have less, tuna is a source of EPA and DHA, which support heart and brain health.
Vitamin D: Tuna is one of the few natural food sources of Vitamin D, which is crucial for bone health and immune function.
B Vitamins: It is rich in B vitamins like B12 and B3 (niacin), which are vital for energy metabolism and neurological health.
Selenium: Tuna provides a significant amount of this powerful antioxidant, protecting against cellular damage.

Calorie comparison: Canned vs. Fresh tuna

This table illustrates the approximate nutritional differences between canned and fresh tuna per 100 grams, highlighting the impact of processing and species.


Feature	Canned Tuna (in water, drained)	Canned Tuna (in oil, drained)	Fresh Yellowfin Tuna	Fresh Bluefin Tuna
Calories	~109-120 kcal	~159-250 kcal	~107 kcal	Higher, due to fat
Protein	23-27g	23-27g	~25.2g	High
Fat	0.5-1.5g	6.4-15g+	~0.7g	High
Mercury Content	Lower (e.g., skipjack)	Varies by species	Can be higher	Highest
Preparation	No cooking needed	No cooking needed	Cooked briefly	Cooked or raw (sushi)

How to enjoy tuna for optimal nutrition

Making the right choices with tuna involves more than just looking at the calorie count. Consider the accompanying ingredients to maximize nutritional benefits and avoid unnecessary fats. For example, a tuna salad made with Greek yogurt instead of mayonnaise significantly reduces the fat and calorie content while boosting protein. Pairing tuna with fiber-rich foods like whole-grain bread, leafy greens, or vegetables can also enhance satiety and provide a more balanced meal.

Potential health and environmental risks

While a healthy food, it's important to be aware of the potential for mercury contamination, especially with larger, longer-living species like albacore and bigeye. The FDA advises limiting consumption of higher-mercury types, particularly for pregnant women and young children. Most canned light tuna is skipjack, a smaller fish with lower mercury levels, and is considered a "best choice" for consumption. For environmental concerns, look for sustainable sourcing labels from organizations like the Marine Stewardship Council (MSC).

Conclusion: Making an informed choice

The bottom line is that tuna is not inherently high in calories. The energy content is largely dependent on whether it is fresh or canned, and if canned, whether it is packed in oil or water. For weight management, opting for canned tuna in water is a smart, low-calorie, high-protein choice. For those who enjoy fresh tuna, leaner options like yellowfin are available. By being mindful of the type of tuna and preparation method, you can enjoy this nutritious food as part of a balanced diet while staying within your calorie goals. Its versatility makes it easy to integrate into a variety of healthy meals.

This article provides general information and is not a substitute for professional medical advice. Always consult with a healthcare professional or dietitian for personalized guidance.

Frequently Asked Questions

Both are healthy, but tuna packed in water is a better choice for those watching their calorie and fat intake. Tuna packed in oil is higher in calories and fat due to the oil, though it can contain more omega-3s.

This depends on the species and preparation. Canned light tuna in water is generally very low in calories, comparable to or even lower than fresh yellowfin tuna per 100g serving. Fresh, fattier species like bluefin will have a higher calorie count.

The amount of mercury varies by species. Larger, longer-living species like bigeye and albacore contain more mercury. Smaller species like skipjack, commonly used for canned light tuna, have lower levels, making them a safer, more frequent choice.

Yes, canned tuna can aid in weight loss. It is high in protein and low in calories (especially when packed in water), helping you feel full and satisfied for longer and reducing overall calorie consumption.

Due to mercury concerns, it is not advisable to eat tuna every day. The FDA suggests limiting canned albacore tuna to one serving per week and canned light tuna to less than three servings per week.

For weight loss, the best option is canned tuna packed in water. Pairing it with vegetables and a whole-grain base, or using it in a salad with a low-fat dressing, keeps the calorie count low while providing a filling, protein-rich meal.

Yes, other sources of heart-healthy omega-3s include salmon, sardines, and plant-based foods like flaxseeds and walnuts. Eating a variety of fish and other protein sources is recommended for a balanced diet.