Nutrition Facts

.ME

N/A servings per container

Serving size 3 oz (85g), drained solids

Amount per serving
Calories 99
% Daily Value*
Sodium 338mg 15%
Protein 21.7g 43%
Total Fat 0.7g 1%
Trans Fat 0g
Cholesterol 32mg 11%
Added Sugars 0g 0%
Total Sugars 0g
Dietary Fiber 0g 0%
Saturated Fat 0.2g 1%
Total Carbohydrate 0g 0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Tuna Calories

How many calories in tuna? A standard 3-ounce (85g) serving of light tuna canned in water contains approximately 99 calories. This makes it a popular choice for those looking to manage their calorie intake or create a calorie deficit for weight loss. The calorie count can vary based on how the tuna is prepared. For instance, tuna canned in oil will have more calories and fat compared to tuna canned in water. Using a calorie counter can help you track these differences accurately when planning your meals. When incorporating tuna into your diet, opting for the water-packed version is an excellent way to get high-quality protein without excess calories.

Nutritional Profile

Tuna is renowned for its impressive nutritional profile, primarily its high protein content. A 3-ounce serving delivers about 22 grams of protein, which is essential for muscle repair, growth, and overall body function. It is naturally very low in carbohydrates and contains virtually no sugar or dietary fiber. The fat content is minimal, especially in light tuna canned in water, with less than one gram per serving. It is also an excellent source of omega-3 fatty acids, a type of polyunsaturated fat known for its health benefits, particularly for heart and brain health.

Health Benefits

Including tuna in your diet offers several health advantages. Its high protein content helps promote satiety, keeping you feeling full longer, which can be beneficial when you are on a calorie deficit diet. This makes it a great component of low-calorie meals. Beyond its macronutrients, tuna is rich in essential vitamins and minerals. It is a fantastic source of Niacin, Vitamin B12, and selenium, which supports a healthy immune system and thyroid function. Many people trying to figure out "how many calories should I eat?" find that nutrient-dense foods like tuna are a smart and efficient choice for their meal plans.