Understanding the Nutritional Difference: Water vs. Oil
When it comes to canned tuna, the most significant factor affecting its calorie content is the liquid it's packed in. Tuna packed in oil, whether olive oil or vegetable oil, absorbs some of that fat, which substantially increases its total calorie count. A 4-ounce serving of oil-packed tuna can have around 200-210 calories, while the same size serving packed in water has only about 116 calories.
Water-packed tuna is simply tuna, water, and salt (though low-sodium options are available), making it the leanest choice. When drained, it contains less than 1 gram of fat per serving, most of which comes from the fish itself. For individuals counting calories or following a low-fat diet, water-packed tuna is the clear winner. While some believe oil-packed tuna offers superior flavor or moisture, the added calories often outweigh these benefits for those on a strict calorie budget. Many recipes can be adapted to use water-packed tuna by adding a small amount of healthy fat, like olive oil, during preparation for a richer flavor profile without the excessive calories.
Albacore vs. Light Tuna: A Calorie and Mercury Comparison
Beyond the packing medium, the species of tuna also plays a role in its nutritional profile, particularly in its mercury content. There are two main types of canned tuna available: albacore and light tuna. Light tuna, which is typically skipjack, has a stronger flavor, a softer texture, and is significantly lower in mercury. Albacore, also known as white tuna, has a milder flavor, firmer texture, and is higher in both calories and fat—including beneficial omega-3s—but also higher in mercury.
For someone prioritizing the lowest possible calorie intake, light (skipjack) tuna packed in water is the optimal choice. A 3-ounce serving of water-packed light tuna contains roughly 73 calories, while the same serving size of water-packed albacore has 109 calories. The mercury content is an important consideration for vulnerable populations, including pregnant or breastfeeding women and young children. For this reason, official dietary advice often recommends opting for light tuna to minimize exposure.
Comparison Table: Canned Tuna Nutrition
| Attribute | Chunk Light Tuna in Water (3 oz, drained) | Solid White Albacore Tuna in Water (3 oz, drained) | Chunk Light Tuna in Oil (3 oz, drained) | Solid White Albacore Tuna in Oil (3 oz, drained) |
|---|---|---|---|---|
| Calories | 73 kcal | 109 kcal | 168 kcal | ~170 kcal |
| Protein | ~17 g | ~20 g | ~17 g | ~20 g |
| Total Fat | <1 g | 2.5 g | 7 g | 5 g |
| Omega-3s | ~0.2 g | ~0.7 g | Higher than water-packed | Higher than water-packed |
| Mercury Level | Lower | Higher | Lower | Higher |
How to Choose the Lowest Calorie Canned Tuna
Making an informed choice requires a quick check of the label. Look for two key things: the species of tuna and the packing medium. Here's a quick guide:
- Read the label: Look for "Chunk Light" or "Skipjack" tuna. These species are smaller and naturally lower in calories and mercury.
- Check the liquid: Ensure the can or pouch specifies "Packed in Water" or "In Spring Water". Avoid "in oil" or "in olive oil" if calories are your primary concern.
- Consider sodium: Many brands offer lower-sodium or no-salt-added versions, which can further benefit your health, especially if you're managing blood pressure.
- Serving size: Pay close attention to the serving size listed on the nutrition facts panel, as this can sometimes differ between brands and can sizes.
Conclusion
The simple answer to which canned tuna is lowest in calories is chunk light (skipjack) tuna packed in water. This combination provides the leanest protein source, with the lowest calorie count, and the lowest mercury levels. While albacore in water is still a relatively low-calorie option, light tuna offers a safer, lower-calorie profile for regular consumption, particularly for those concerned about mercury or aiming for maximum calorie efficiency. Remember to always drain the can thoroughly to remove excess liquid, and consider using your preferred healthy fat if needed, to control the total calorie content of your meal. Making a simple switch from oil-packed to water-packed tuna is one of the easiest ways to save a significant number of calories.
For more information on the nutritional aspects of seafood, consider exploring resources like the National Institutes of Health (NIH) website for studies and dietary guidelines (link provided for informational purposes only).
What are the different types of canned tuna available?
Chunk light tuna, solid white albacore, and yellowfin are the most common types of canned tuna, with light tuna (typically skipjack) being the most popular and lowest in mercury.
Which canned tuna is best for weight loss?
Chunk light tuna packed in water is the best option for weight loss due to its combination of low calories, low fat, and high protein content.
Does tuna in water or oil have more calories?
Tuna packed in oil has significantly more calories than tuna packed in water, with a 5-ounce can of oil-packed tuna containing more than twice the calories of a water-packed can.
How many calories are in a can of tuna in water?
A standard 5-ounce can of drained chunk light tuna in water contains approximately 120 calories, though specific amounts can vary slightly by brand.
Is albacore tuna higher in calories than light tuna?
Yes, albacore tuna is higher in calories than light (skipjack) tuna because it is a larger fish with a higher fat content, even when both are packed in water.
Should I drain the liquid from my canned tuna?
Yes, you should drain the liquid from your canned tuna to reduce the calorie and fat content, especially if it's oil-packed.
Is canned tuna healthy in general?
Yes, canned tuna is a healthy food source and an excellent, affordable source of high-quality protein, essential vitamins, and minerals. It also contains omega-3 fatty acids, which are beneficial for heart health.
How does the packing medium affect fat content?
Tuna packed in oil absorbs the surrounding fat, increasing the total fat and calorie count of the final product. Conversely, tuna packed in water retains a very low fat content.
