CalMind
Tuna calories per 100g: 132 kcal
Nutrition Facts per 100g (Fresh, Cooked)
Tuna: Fresh vs. Canned Comparison (Per 100g)
*Oil-packed tuna radically alters the macronutrient profile, significantly increasing total caloric density.
Tuna nutrition: canned water vs oil, tuna steak, protein, and mercury
Fresh tuna steak has about 132 calories, 28g protein, 0g carbs, and 1.3g fat per 100g. It is one of the easiest fish options to fit into high-protein, calorie-controlled meals.
Canned tuna changes mainly by packing liquid: tuna in water is much leaner than tuna in oil. CalMind's AI photo scanner helps you log tuna bowls, sandwiches, and tuna steak portions with less manual entry.
Omega-3, vitamin B12, and mercury
Tuna also provides omega-3 fats, vitamin B12, selenium, and other minerals. These nutrients make it useful for high-protein meal prep, especially when you want a lean fish option instead of red meat.
The main caution is mercury. Light or skipjack tuna is usually the easier weekly choice, while larger albacore tuna should be eaten less often.
Canned tuna: water vs oil
Water-packed tuna is usually the leanest canned option, often around 86 calories per 100g. Oil-packed tuna can move close to 200 calories per 100g, mainly from the added fat.
Both can fit a balanced diet, but the calorie gap matters if you are cutting. Using the CalMind photo calorie tracker, you can quickly scan tuna bowls, sandwiches, and tuna steak meals to track the serving size and macros.
🔥 How to burn 120 Calories (1 can in water)?
- Run (6 mph steady rhythm): 12 minutes
- Cycle (Moderate vigorous resistance): 17 minutes
- Walk (3.5 mph brisk active pace): 32 minutes
- Rowing (High intensity output): 11 minutes
Note: Caloric expenditure varies based on age, gender, and current body weight.
Frequently Asked Questions
Is canned tuna good for weight loss?
Canned tuna in water can be good for weight loss: about 86 calories and 19g protein per 100g. Choose water-packed tuna and watch mayonnaise or oil-based sauces.
How often can you eat tuna?
For most adults, light tuna is commonly limited to 2-3 servings per week, while albacore is usually kept closer to 1 serving per week because of mercury.
Is tuna packed in oil unhealthy?
Oil-packed tuna is not automatically unhealthy, but it can approach 200 calories per 100g versus about 86 calories for water-packed tuna. Use it when the extra fat fits your meal.
Why do bodybuilders eat so much tuna?
Tuna is cheap, shelf-stable, and high in lean protein. It gives a lot of protein with very few carbs, which makes meal prep simple.