Is Tuna in Brine Low in Calories?

November 27, 2025 •

4 min read

According to the USDA, a 5-ounce can of tuna in water contains approximately 120 calories, making it a lean protein source for many diets. But is tuna in brine low in calories and how does it compare to other options? This article provides a comprehensive overview of canned tuna's nutritional profile, focusing on the differences between brine-packed and oil-packed varieties.

Quick Summary

This guide breaks down the calorie content of tuna in brine, contrasting it with tuna packed in oil and water. It examines the overall nutritional profile, including protein and fat content, and discusses how this pantry staple fits into a healthy diet, particularly for weight management.

Key Points

Low in Calories: Tuna in brine is significantly lower in calories than tuna packed in oil, making it a great option for weight management.
High in Protein: Regardless of whether it's in brine, oil, or water, canned tuna is a rich source of high-quality, complete protein, essential for muscle and satiety.
Lower Fat: The brine packing method adds minimal fat, keeping the overall fat content very low compared to oil-packed tuna.
Moderate Sodium: Tuna in brine contains more sodium than tuna in water, so draining the liquid is recommended to reduce sodium intake.
Rich in Nutrients: It provides beneficial nutrients like B vitamins and selenium, supporting nervous system function and immunity.

Understanding the Nutritional Profile of Canned Tuna

Canned tuna is a convenient, versatile, and affordable source of high-quality protein. The way it is packed—whether in brine, oil, or water—significantly impacts its overall nutritional value, especially its calorie and fat content. Canned tuna in brine is essentially tuna packed in saltwater, which preserves the fish without adding significant fat or calories.

Tuna in Brine: A Low-Calorie Protein Source

For those monitoring their calorie intake, tuna in brine is an excellent choice. A standard 100g serving of drained tuna chunks in brine contains approximately 110-120 kcal. A significant portion of these calories comes from protein, with a negligible amount from fat. This high protein-to-calorie ratio is ideal for weight management, as protein promotes satiety and helps build muscle. While tuna in brine is low in calories, it is important to be mindful of its sodium content, as it is higher than tuna packed in spring water. However, draining the liquid can help reduce the sodium levels.

Comparing Canned Tuna Varieties

When choosing canned tuna, it is crucial to compare the nutritional information of different packing liquids. The differences in calories, fat, and sodium can be substantial, depending on whether the tuna is packed in oil or brine.


Feature	Tuna in Brine (per 100g, drained)	Tuna in Oil (per 100g, drained)	Tuna in Water (per 100g, drained)
Calories	~110-120 kcal	~159-192 kcal	~99-120 kcal
Fat	Low, <1g	High, ~6-16g depending on oil	Very Low, <1g
Protein	High, ~25-27g	High, ~25-27g	High, ~25-27g
Sodium	Medium-High	Medium-High	Low

As the table shows, tuna in oil contains significantly more calories and fat than tuna in brine or water. This is because the oil, often sunflower or olive oil, adds extra fat calories to the product. For weight management, opting for tuna in brine or water is a more calorie-conscious choice.

Benefits of Including Tuna in Your Diet

Besides being a low-calorie option, tuna offers a range of health benefits:

High-Quality Protein: Tuna provides all nine essential amino acids, making it a complete protein source that is crucial for muscle repair, immune function, and overall body maintenance.
Rich in Vitamins and Minerals: Tuna is a good source of B vitamins, particularly niacin and B12, and minerals such as selenium and iodine, which support nervous system function and energy metabolism.
Omega-3 Fatty Acids: While canned tuna has lower levels of omega-3s than fresh tuna, it still offers a useful amount of these heart-healthy fats, particularly when packed in water. Omega-3s are beneficial for cardiovascular health and may help reduce inflammation.
Versatile and Convenient: Canned tuna is a pantry staple that can be used in a variety of quick and healthy meals, from salads and sandwiches to pasta dishes, offering a simple way to boost protein intake.

Considerations and Potential Drawbacks

While tuna in brine is a healthy option, there are a few considerations to keep in mind:

Sodium Content: As mentioned, tuna in brine has a higher sodium content than varieties packed in water. Individuals with high blood pressure or those on low-sodium diets should choose tuna in water or drain the brine thoroughly.
Mercury Levels: Tuna can accumulate mercury, a neurotoxin. The FDA recommends limiting consumption, especially for pregnant women and young children, to two to three servings per week of low-mercury options like canned light (skipjack) tuna. Albacore (white) tuna is typically higher in mercury.

Making the Best Choice for Your Health Goals

Your best choice of canned tuna depends on your personal health goals. If your primary focus is minimizing calorie and fat intake, tuna in brine is a solid option. If you are also concerned about sodium levels, tuna in water is the superior alternative. For those who prioritize flavor and are not concerned about the additional calories, tuna packed in olive oil can be a flavorful and healthy choice, as olive oil provides additional monounsaturated fats. Always remember to check the nutritional label, as values can vary by brand and packing method. A great resource for general tuna nutrition can be found on reputable health sites like Healthline.

Conclusion

In conclusion, is tuna in brine low in calories? Yes, it is. Tuna in brine is a lean, high-protein, and low-calorie food, making it an excellent choice for anyone focused on weight management. It has a significantly lower calorie count than tuna packed in oil, though it does contain more sodium than tuna packed in water. By draining the brine, you can mitigate the sodium content, making it a healthy and versatile addition to a balanced diet. As with all foods, moderation and considering your overall dietary needs are key to reaping the benefits while minimizing potential risks.

Frequently Asked Questions

Yes, tuna in brine is a better choice for weight loss because it has significantly fewer calories and less fat compared to tuna in oil. The higher fat content in oil-packed tuna adds extra calories that can hinder weight loss efforts.

Yes, draining the liquid from tuna packed in brine can help reduce its sodium content. For even lower sodium, however, tuna packed in spring water is the best option.

Yes, canned tuna is an excellent source of high-quality, complete protein, containing all nine essential amino acids. Protein makes up a large percentage of the total calories in canned tuna.

The calorie difference between tuna in brine and tuna in water is minimal. Both are low-calorie options, but water-packed tuna typically has slightly fewer calories and less sodium.

While fresh tuna is a better source of omega-3s, canned tuna still contains these healthy fats, particularly those packed in water. The canning process can reduce levels slightly, but it remains a beneficial source.

For most healthy adults, consuming two to three servings of low-mercury tuna (like canned light skipjack) per week is generally considered safe. Pregnant women and children should follow specific FDA recommendations due to mercury concerns.

Tuna in brine contains a very small amount of naturally occurring fat, typically less than 1 gram per 100g serving. The brine itself does not add significant fat or calories.