How many calories are in 100g tuna?

A good general estimate for 100g tuna is about 100 to 130 calories. USDA data show that canned light tuna in water is around 100 calories per 100g drained, while albacore or white tuna is usually a bit higher. Fresh tuna steaks can also fall near this range, depending on the species.

Here is a practical breakdown: canned light tuna in water is about 100 calories per 100g; canned albacore tuna in water is often about 116 to 128 calories per 100g; and tuna packed in oil is higher because the oil adds calories. For the most accurate number, use the nutrition label or FoodData Central entry for the exact product you bought.

Why the calorie count changes

Tuna is not one single food nutritionally. Skipjack, yellowfin, albacore, and bluefin all differ a little in fat content, which affects calories. In general, leaner tuna has fewer calories and more of its energy comes from protein; fattier tuna has more calories per 100g.

Packing liquid makes a big difference. Tuna packed in water stays relatively low in calories, while tuna packed in oil absorbs some of that oil and becomes more calorie-dense. Draining well can reduce the final calorie count, but it will not make oil-packed tuna as lean as water-packed tuna.

Preparation matters too. A plain grilled tuna steak has a different calorie profile from tuna mixed with mayo, pasta, or cheese. If you are tracking intake closely, count the whole meal, not just the fish.

Protein, satiety, and how tuna fits a meal

One reason 100g tuna is so useful in meal planning is its protein density. A 100g serving commonly provides roughly 23 to 29 grams of protein, which can help with fullness and muscle repair while keeping calories modest.

That makes tuna a strong option for higher-protein lunches, post-workout meals, or simple dinners. Pair it with vegetables, beans, whole grains, or fruit if you want a balanced plate rather than a protein-only meal.

If you log food with photos, look for the full serving context: tuna salad with mayonnaise, tuna melt sandwiches, and pasta salads can be far higher in calories than the tuna itself. Tools like Fitnit can help keep workout tracking simple too, which is useful when you are pairing nutrition tracking with exercise goals.

What to check on the label before you log it

For canned tuna, check whether the nutrition facts are listed for drained or undrained tuna. The difference can be meaningful, especially if the can includes extra liquid. Also check serving size, because many cans contain more than 100g once drained.

Sodium is another label item worth watching. Some canned tuna products are significantly higher in sodium than others, and that matters if you eat tuna often or are managing blood pressure. Choosing lower-sodium versions can make tuna easier to fit into an everyday diet.

It is also smart to keep mercury guidance in mind. Most adults can eat tuna in moderation, but albacore generally contains more mercury than light tuna. Public health agencies recommend varying seafood choices and paying attention to serving limits for pregnant people and young children.

Tips

• Use 100g of canned light tuna in water as a simple baseline: about 100 calories.
• If the tuna is packed in oil, assume the calories will be higher unless the label says otherwise.
• Drain tuna well before weighing and logging it, especially if you are tracking macros closely.
• Compare the can label to a food database entry for the exact tuna type you eat most often.
• If you eat tuna frequently, mix in other protein sources to vary mercury exposure and nutrients.