Seafood
canned unsalted light tuna in oil.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
canned unsalted tuna
SERVING
CALORIES
198
PROTEIN
26.5g
CARBS
0g
FAT
8.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories198kcal—
Protein26.5g53%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat8.2g11%
Saturated fat1.4g7%
Trans fat0g—
Cholesterol18mg6%
Water64.1g—
MINERALS
Sodium50mg2%
Potassium220mg5%
Calcium13mg1%
Iron1.4mg8%
Magnesium27mg6%
Phosphorus210mg17%
Zinc0.80mg7%
Copper0.05mg6%
Manganese0.01mg0%
Selenium70.6µg128%
VITAMINS
Vitamin A18µg2%
Vitamin C0mg0%
Vitamin D2.1µg11%
Vitamin E0.80mg5%
Vitamin K0.10µg0%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.07mg5%
Niacin (B3)13.3mg83%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.35mg21%
Folate (B9)2.0µg1%
Vitamin B122.2µg92%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup230.4g
1 tablespoon14.2g
1 teaspoon4.7g
1 ml1g
1 liter946.7g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein, essential for muscle building and repair.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health and brain function.
- ✓Provides key nutrients such as Vitamin D, Vitamin B12, and selenium, an important antioxidant.
- ✓Light tuna varieties (like skipjack) typically have lower mercury levels compared to white (albacore) tuna.
COOKING TIPS
In the kitchen.
- 1For a leaner dish, drain the oil before use. Alternatively, incorporate the flavorful, nutrient-rich oil into salad dressings or pasta sauces.
- 2Flake the tuna with a fork before adding it to recipes like salads, sandwiches, or casseroles to ensure even distribution.
- 3Since it's unsalted, you have full control over the sodium content. Season with salt, herbs, lemon juice, or spices to your preference.
- 4Add to hot dishes like pasta bakes or sauces at the very end of the cooking process to heat through without overcooking, which can make it dry.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dry, and dark place like a pantry for up to 3 years; always check the expiration date.
- After opening, transfer any unused tuna and its oil to an airtight container and refrigerate immediately. Consume within 3-4 days.
FAQ
Frequently asked questions.
Is canned light tuna in oil healthy?
Yes, it is a nutrient-dense seafood option providing 26.5g of protein per 100g and heart-healthy omega-3 fatty acids. This unsalted version is particularly beneficial for those monitoring their sodium intake while seeking high-quality protein and essential vitamins like B12 and D.
How much protein is in canned light tuna?
Canned light tuna is an excellent source of complete protein, containing approximately 26.5g per 100g. This high protein content supports muscle building, repair, and helps maintain a feeling of fullness.
Is canned light tuna in oil keto-friendly?
Yes, it is highly keto-friendly because it contains 0g of carbohydrates and is rich in both protein and fats. The oil packing provides additional healthy fats that help individuals meet their daily ketogenic macro requirements.
Does light tuna have less mercury than white tuna?
Generally, yes. Light tuna is typically made from skipjack tuna, which is smaller and lower on the food chain, resulting in significantly lower mercury levels compared to white (albacore) or yellowfin tuna.
Do I need to drain the oil from the tuna before eating?
Draining is optional and depends on your recipe and caloric goals. While draining reduces the fat and calorie content, the oil is often flavorful and can be used as a base for salad dressings or for sautéing ingredients in a pasta dish.
How long does opened canned tuna last in the refrigerator?
Once opened, you should transfer the tuna to a sealed airtight container. It will remain safe and fresh to eat for 3 to 4 days when stored in the refrigerator; never store it in the original open metal can.
Is canned unsalted light tuna in oil gluten-free?
Pure canned tuna in oil is naturally gluten-free. However, always check the ingredient label to ensure no gluten-containing additives or flavorings were used during the canning process, though unsalted varieties are typically safe.
Is tuna in oil better for weight loss than tuna in water?
Tuna in oil contains more calories (198 per 100g) than tuna in water due to the fat content. While the high protein aids weight loss through satiety, those on a strict low-calorie diet may prefer water-packed tuna or should ensure they drain the oil thoroughly.
How can I tell if the canned tuna has gone bad?
Before opening, check for bulging, leaking, or deeply dented cans. After opening, if the tuna has a sharp, sour odor, an unusual dark or metallic discoloration, or a slimy texture, it should be discarded immediately.
What are the best ways to use canned tuna in oil?
Because the oil keeps the fish moist, it is ideal for Mediterranean salads, pasta dishes like puttanesca, or served on crusty bread. It is also excellent for tuna melts and sandwiches where a richer, less dry texture is preferred.
