If you’re searching for tuna calories per 100g, the short answer is that it depends on the type of tuna and how it’s packed or cooked. Plain tuna is a lean, high-protein food, but calories can rise a lot when it’s packed in oil or mixed with mayonnaise.
For the most accurate number, always check the exact product label or USDA food entry. A 100g serving of tuna can range from roughly the low 100s to nearly 200 calories, depending on the form.
How many calories are in tuna per 100g?
A 100g serving of tuna is usually somewhere between about 100 and 200 calories. The biggest difference comes from whether the tuna is raw, canned in water, canned in oil, or cooked with added fat.
Examples of common ranges: raw tuna is often around 100 to 130 calories per 100g, canned tuna in water is often around 110 to 130 calories per 100g, and canned tuna in oil can be closer to 180 to 200 calories per 100g. Draining oil usually lowers the total calories substantially.
Why tuna calories change so much
Tuna itself is naturally lean. Most of its calories come from protein, with very little carbohydrate. That means plain tuna stays relatively moderate in calories and very filling for the amount you eat.
Packaging and preparation matter more than many people realize. Oil-packed tuna absorbs added fat, and recipes like tuna salad can double or triple the calorie count once you add mayonnaise, cheese, or bread.
Calories, protein, and why tuna is popular for fat loss
Tuna is popular in high-protein diets because it gives you a lot of protein for relatively few calories. That combination can help with satiety, which may make it easier to control total intake.
If you’re counting macros, look at both calories and protein per 100g. Tuna is often a strong choice when you want a lean protein source for meals like rice bowls, salads, wraps, or post-workout lunches.
How to track tuna more accurately
The most accurate method is to use the nutrition label on the can or the USDA database entry that matches your exact tuna. A label may list values for drained tuna, undrained tuna, or a different serving size than 100g.
If you’re logging meals from photos, be careful with portion size and added ingredients. Tuna mixed into a sandwich or salad can look similar to plain tuna, but the calories may be much higher because of oil, mayo, avocado, or dressing. Fitnit’s meal-photo logging can help estimate portions more consistently when you’re tracking meals at home.
Tips
- Choose tuna packed in water if you want lower calories per 100g.
- Drain tuna well before weighing or logging it.
- Count added ingredients separately, especially mayo, oil, cheese, and bread.
- Use the exact label or USDA entry for the specific tuna product you bought.
- For meal prep, weigh tuna after draining so your calorie estimate is closer to what you actually eat.
Sources
- FoodData Central — USDA
- Mercury in Fish and Shellfish — FDA
- Fish: Friend or foe? — Harvard Health
- Fish and omega-3 fatty acids — Mayo Clinic
- Omega-3 Fatty Acids Fact Sheet for Health Professionals — NIH Office of Dietary Supplements
Frequently Asked Questions
How many calories are in 100g of tuna?
Usually about 100 to 200 calories, depending on whether it’s raw, canned in water, or canned in oil.
Is tuna in water lower in calories than tuna in oil?
Yes. Tuna in water is usually lower in calories because it doesn’t absorb added fat from oil.
Does draining tuna reduce calories?
Yes, especially for oil-packed tuna. Draining removes some of the added fat and lowers total calories.
Is tuna a good high-protein food?
Yes. Tuna is lean and protein-dense, which makes it useful for muscle-building or fat-loss meal plans.
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