How many calories in a can of tuna?
According to the USDA, a 5 ounce can of tuna in water has 120 calories and a 5 ounce can of tuna in oil has 280 calories on average. It’s important to note that about 90% of the calories in canned tuna come from protein.
The table below, based on USDA data, compares the calories and protein for a 5 ounce portion of tuna in water, tuna in oil, and fresh raw tuna.
(5 oz Portion) Can of Tuna in Oil Can of Tuna in Water Fresh Raw Tuna Calories 280 120 155 Protein 40 grams 30 grams 35 grams
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As you can see, all three have similar amounts of protein but the canned tuna packed in oil is higher in calories (and tuna salad calories are even higher). The exact nutrition levels also vary slightly by the varieties of tuna. For example, skipjack (“light”) tuna is slightly lower in calories and fat than albacore (“white”) tuna. Both chunk light and albacore tuna is good for you. For a full chart showing the amount of fat, sodium, vitamins, and minerals in canned tuna see the article, Is Canned Tuna Healthy?
How long would it take to burn off the calories from a can of tuna?
Now that you understand a can of tuna calories and protein levels, the chart below shows how long it would take for the average person weighing 140 pounds to burn off those calories.
Tuna packs a high level of protein and many other health benefits into the calories you consume. Still, you shouldn’t eat tuna every single day. First, because it’s important to eat a varied diet. And second, because certain types of fish, including tuna, may be contaminated by mercury. The FDA recommends that children ages 1-11 and women who are pregnant or breastfeeding limit their tuna intake to no more than one serving (4 ounces) per week. Canned tuna is one of the healthiest-and most affordable-sources of protein available. This is why it’s included in Mediterranean, Weight Watchers, Keto, Paleo and Pescatarian diet plans. Plus it’s rich in omega-3 fatty acids which lower your risk of heart disease, minerals such as calcium, potassium, and iron, and vitamins such as A, D, and B-12. The nutritional table below is based on USDA data for a 1 oz. portion of tuna.
Canned Tuna in Oil Canned Tuna in Water Calories 280 120 Walking (moderate) 90 mins 40 mins Running (moderate) 25 mins 10 mins
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Tuna packs a high level of protein and many other health benefits into the calories you consume. Still, you shouldn’t eat tuna every single day. First, because it’s important to eat a varied diet. And second, because certain types of fish, including tuna, may be contaminated by mercury. The FDA recommends that children ages 1-11 and women who are pregnant or breastfeeding limit their tuna intake to no more than one serving (4 ounces) per week.
Canned tuna is one of the healthiest-and most affordable-sources of protein available. This is why it’s included in Mediterranean, Weight Watchers, Keto, Paleo and Pescatarian diet plans. Plus it’s rich in omega-3 fatty acids which lower your risk of heart disease, minerals such as calcium, potassium, and iron, and vitamins such as A, D, and B-12. The nutritional table below is based on USDA data for a 1 oz. portion of tuna.
(1 oz Portion) Canned Tuna in Oil (Low Sodium) Canned Tuna in Water (Low Sodium) Fresh Raw Tuna (Boneless) Protein 8 grams 6 grams 7 grams Omega-3s DHA: 29 mg EPA: 8 mg DHA: 56 mg EPA: 8 mg DHA: 25 mg EPA: 3 mg Vitamin B-12 0.6 µg 0.7 µg 0.6 µg Vitamin D 1.9 µg 0.3 µg 0.5 µg Calcium Calcium: 3.7 mg Calcium: 5 mg Calcium: 1 mg Iron 0.4 mg 0.5 mg 0.2 mg Selenium 21.5 µg 19 µg 26 µg Phosphorus 88 mg 39 mg 79 mg Potassium 59 mg 50 mg 125 mg Total Fat 2.3 grams 0.9 grams 0.14 grams Saturated Fat 0.4 grams 0.2 grams 0.05 grams Cholesterol 5 mg 10 mg 11 mg Sodium 118 mg 70 mg 13 mg Calories 56 24 31
Source: https://fdc.nal.usda.gov/fdc-app.html#/?query=tuna
Nigel Gildon editor:Nigel Gildon is the editor of Chef Wayne’s Big Mamou: Chef Wayne’s Big Mamou. He has worked in the publishing industry for many years and has a passion for helping new authors get their work into the hands of readers. 63 Liberty Street * Springfield, MA 01003
