Nutrition for Canned Tuna

Calories, Protein, Vitamins and More

image of canned tuna source

Canned Tuna Nutrition Summary

One ounce of canned tuna (28.3 grams) contains 36 calories and 6.7 grams of protein. Canned tuna consist of 74% water, 24% protein, 3% fat, and less than 1% of carbohydrates.

Canned tuna is an excellent source of a few nutrients, including potassium. It also contains significant amounts of protein, phosphorus and selenium.

In one ounce of canned tuna:

  • Calories: 36
  • Protein: 6.7 g
  • Fat: 0.8 g, (Saturated: 0.2 g)
  • Cholesterol: 11.9 mg
  • Sodium: 14.2 mg
There is no significant amounts of sugar or dietary fiber in canned tuna.

See the Canned Tuna Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Fish, tuna, white, canned in water, without salt, drained solids.

Calories in Canned Tuna

Canned tuna has 36 calories per ounce or 127 calories for every 100 grams. Most of its calories are from protein and fat.

79% of calories in canned tuna are from protein and 21% of calories are from fat.

Calories from Fat

About 21% the calories in Canned Tuna are from fat. Canned tuna has a moderate amount of total fat, with 0.8 grams per ounce. Most of the fat in canned tuna are healthier unsaturated fats.

Canned tuna contains 11.9 mg of cholesterol and no trans-fat.

  • Total fat: 0.8 g
  • Cholesterol: 11.9 mg
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.2 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of trans fat in canned tuna.

Omega-3 and Omega-6 in Canned Tuna

Canned tuna is a great source of healthy omega-3 fatty acids, containing a total of 0.27 grams for every ounce. It contains significant amounts of alpha linoleic acid, DHA and EPA. [2]

  • alpha linoleic acid: 0.02 g
  • DHA: 0.18 g
  • EPA: 0.07 g
Canned tuna also contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.02 g
  • other omega 6: 0.01 g
The omega-6 to omega-3 ratio in canned tuna is 0.1: 1.

Calories Similar to Canned Tuna

Some other seafoods with similar calories to canned tuna by weight:

Protein in Canned Tuna

An excellent source of protein, a single ounce of Canned Tuna contains 13% of recommended daily values or 6.7 grams of protein. In addition, canned tuna is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 6.69 g
  • Tryptophan: 0.08 g
  • Threonine: 0.29 g
  • Isoleucine: 0.31 g
  • Leucine: 0.54 g
  • Lysine: 0.61 g
  • Methionine: 0.2 g
  • Phenylalanine: 0.26 g
  • Valine: 0.34 g
  • Histidine: 0.2 g

Protein Similar to Canned Tuna

Some other seafoods with similar amounts of protein to canned tuna by weight:

Vitamins and Minerals in Canned Tuna

An good source of nutrients, canned tuna contains abundant amounts of potassium. In fact, a single ounce of canned tuna contains 3% of recommended daily values or 67.1 milligrams of potassium.

Vitamins in canned tuna (1 oz):
  • Vitamin a: 1.7 ug
  • Niacin: 1.6 mg
  • Vitamin b6: 0.1 mg
  • Folate: 0.6 ug
  • Vitamin b12: 0.3 ug
Minerals in canned tuna (1 oz):
  • Calcium: 4 mg
  • Potassium: 67.1 mg
  • Iron: 0.3 mg
  • Magnesium: 9.3 mg
  • Zinc: 0.1 mg
  • Selenium: 18.6 ug
  • Phosphorus: 61.5 mg
There is no significant amounts of copper, manganese, choline, thiamin, riboflavin, pantothenic acid, vitamin c, vitamin e or vitamin k in canned tuna.

Similar to Canned Tuna for Potassium

Here are some other seafoods with similarly abundant amounts of potassium to canned tuna:

Canned Tuna Nutrition Chart

Canned Tuna:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Canned Tuna in Cooking

Canned tuna is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two ounces of canned tuna.

Friends and Relatives of Canned Tuna

Foods commonly cooked with canned tuna: Other similar relatives:

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