Quick Answer
A 5 ounce can of water packed tuna typically contains about 90-120 calories, depending on the specific brand. This is equivalent to approximately 18-24 calories per ounce of tuna. The tuna is packed in water which contains minimal additional calories.
How Many Calories Per Ounce of Tuna?
The number of calories in tuna depends on the variety and packaging:
- White tuna (albacore) – Around 20-24 calories per ounce
- Light tuna (skipjack) – Approximately 18-22 calories per ounce
- Water packed tuna – Lower in calories than tuna packed in oil
- Oil packed tuna – Can have up to 45 calories per ounce since oil adds significant calories
In general, an ounce of canned white tuna in water has about 20-24 calories. An ounce of light tuna in water has around 18-22 calories.
Tuna packed in oil can contain significantly more calories per ounce. Oil adds about 20-25 extra calories per ounce compared to water packed.
Calories in a 5 Ounce Can of Tuna
A standard 5 ounce (142 gram) can of tuna contains approximately:
- Albacore (white) tuna in water – 110-120 calories
- Light tuna in water – 90-100 calories
So a 5 ounce can averages about 100 calories for light tuna and 115 calories for white tuna. Always check the product Nutrition Facts label though, as calories can vary between brands.
Some other standard tuna can sizes and their approximate calories:
| Can Size | Calories (Light Tuna) | Calories (Albacore Tuna) |
|---|---|---|
| 2.5 oz | 45-55 | 50-60 |
| 3 oz | 55-65 | 60-70 |
| 5 oz | 90-100 | 110-120 |
| 6 oz | 110-120 | 120-140 |
| 12 oz | 220-240 | 240-280 |
Tuna Packed in Oil Has More Calories
Tuna canned in oil can contain up to 45 calories per ounce, compared to around 20-24 calories per ounce for tuna in water.
A 5 ounce can of tuna packed in oil typically provides around 200-240 calories, over twice as much as water packed tuna. The additional oil adds a significant amount of fat and calories.
Factors Affecting Calories in Tuna
Several factors impact the calories and nutrition in canned tuna:
Type of Tuna
Albacore (“white tuna”) tends to be slightly higher in calories and fat than light tuna. Albacore has about 20-25 calories per ounce compared to 18-22 calories in light tuna.
This is because albacore is a larger, mature tuna species compared to smaller skipjack tuna used for “light” tuna. The increased size results in more fat marbling in albacore tuna.
Added Oil vs. Water
As mentioned earlier, oil packed tuna contains significantly more calories than water packed – up to 45 calories per ounce compared to 20-25 calories for water packed.
Choose tuna canned in water to reduce the calories and fat. Avoid tuna packed in oils if you are trying to control calories.
Added Flavors
Some canned tunas may have added flavorings, like pepper, spices, lemon, etc. Check the ingredients list to see if any other oils, sugars or salt have been added to flavor the tuna.
Added flavorings can slightly increase the calories and sodium compared to plain tuna. Pick plain tuna canned in water if you want to minimize calories.
Drain the Tuna
Make sure to thoroughly drain the liquid from the tuna before eating it. This removes excess water or oil that is often packed with the tuna.
Draining and rinsing the tuna removes unnecessary calories and reduces the overall calories you consume.
Nutrition Facts For Canned Tuna
Here are some of the main nutrients found in a 5 ounce can of drained tuna packed in water:
Calories
– White tuna: 110-120 calories
– Light tuna: 90-100 calories
Protein
– White tuna: 25-27g
– Light tuna: 22-24g
Tuna is an excellent source of lean protein. Over half the calories come from high-quality protein needed for muscle tissue maintenance and growth.
Fat
– White tuna: 1-2g
– Light tuna: 0.5-1g
Tuna packed in water is very low in fat since water does not add significant fat calories. Choosing tuna canned in water minimizes the fat content.
Carbohydrates
Tuna is virtually carb-free, providing less than 1g carb per serving. All the calories come from protein and the minimal fat.
Sodium
– White tuna: 250-350mg
– Light tuna: 200-300mg
Rinsing the tuna helps reduce some of the sodium from the canning process. Be sure to factor this into your overall sodium intake if it is a concern.
Other Vitamins and Minerals
Tuna also contains:
– Selenium – supports thyroid and immune function
– Vitamin D – essential for bone health
– B vitamins – for energy production
– Potassium and magnesium – important electrolytes
– Iron – helps transport oxygen in blood
So tuna provides protein along with an array of other beneficial nutrients. Just be mindful of sodium intake if it is a concern.
Health Benefits of Tuna
Eating tuna canned in water offers several health benefits:
High Quality Protein
Tuna provides over 20g protein in each 5 ounce can, making it an excellent source of filling protein for muscle repair, growth and maintenance. The protein in tuna is complete, meaning it provides all essential amino acids.
Heart Healthy Omega-3s
Tuna contains omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects that benefit heart health, brain function and more. Canned light tuna has around 300mg omega-3s.
Vitamin D
Many people are deficient in vitamin D, but just one can of tuna provides around 50% of the RDI for this important vitamin. It helps absorption of calcium for proper bone health.
Convenience
Canned tuna is affordable, shelf-stable, and ready to eat, making it a nutritious convenient option for salads, sandwiches, snacks and more. It provides quality nutrition with little prep time.
Weight Management
With just 100 calories and over 20g protein per 5 ounce can, tuna supports weight management by providing very filling protein and little fat or carbs. Replace higher calorie meats with tuna.
Is Tuna Healthy Overall?
Yes, tuna canned in water is very healthy. It provides high quality lean protein, heart healthy fats, and a variety of vitamins and minerals.
Potential downsides to consider:
– High sodium content – be mindful of total intake
– Contains trace amounts of mercury – limit to 1-2 cans per week
– Some concerns over fishing sustainability for certain types of tuna
But overall, tuna is an affordable, convenient way to get filling protein and nutrition into your diet. Just moderate intake and choose sustainable options when possible.
Conclusion
A standard 5 ounce can of tuna contains around:
– White tuna in water: 110-120 calories
– Light tuna in water: 90-100 calories
So a can of tuna averages 100-115 calories, mostly coming from over 20 grams of high quality protein. Tuna provides protein, omega-3s, vitamin D, selenium, B vitamins and other nutrients.
To reduce calories, choose tuna canned in water and make sure to drain the liquid. Tuna packed in oil contains up to 45 calories per ounce. Eating tuna provides many benefits for health, weight management, convenience and nutrition. Enjoy tuna in moderation along with a balanced diet for the best results.
