Whether you're tracking macros, building a lean meal plan, or just curious about your favorite canned fish, this Tuna Calories Per 100g Calculator gives you an instant breakdown of calories, protein, fat, and carbs for any amount of tuna. Simply enter your portion weight, choose the type of tuna (canned in water, canned in oil, fresh, or raw), and the calculator does the rest.
Perfect for athletes, dieters, and anyone following a high-protein or low-calorie diet, this tool converts your serving size into precise nutrition facts based on standard USDA reference values. You'll also see a step-by-step breakdown so you understand exactly how the numbers are calculated.
Use the quick-fill buttons to load common portion sizes, or type in your own weight in grams or ounces. The result panel shows calories, protein, fat, and carbs per 100g and for your total portion, making it easy to log into your favorite tracking app.
🐟 Tuna Nutrition Calculator
📊 Results
Step-by-Step
How to Use This Tool
Using the Tuna Calories Per 100g Calculator is straightforward. Start by selecting the type of tuna you have — canned in water, canned in oil, or fresh/raw. Each type has a different nutritional profile, so this choice matters. Next, enter the amount you plan to eat. You can type a number directly or click one of the quick-fill buttons for common portions like 85 g (a typical can serving) or 100 g. Choose whether your amount is in grams or ounces, and the calculator will convert it automatically.
After clicking Calculate, you'll see four key numbers: total calories, protein, fat, and carbohydrates. These are shown both for your specific portion and as a per-100g reference. The step-by-step breakdown explains how the numbers were derived, so you can verify the math or adjust it for your own tracking needs.
Nutritional Values Explained
The calculator uses standard USDA reference values for each tuna type. Here's what you can expect per 100 grams (about 3.5 ounces):
- Canned in water (drained): ~116 kcal, 25.5 g protein, 0.8 g fat, 0 g carbs
- Canned in oil (drained): ~198 kcal, 29.1 g protein, 8.2 g fat, 0 g carbs
- Fresh/raw: ~132 kcal, 28.3 g protein, 1.3 g fat, 0 g carbs
These values are averages and can vary slightly by brand and preparation method. For example, tuna packed in olive oil may have a slightly different fat content than tuna packed in soybean oil. Always check the label on your specific product for the most accurate numbers.
Why Tuna Is a Great Protein Source
Tuna is one of the most popular high-protein, low-fat foods, especially among athletes and people on calorie-restricted diets. A 100 g serving of canned tuna in water provides over 25 g of protein with less than 1 g of fat, making it an excellent choice for muscle building and weight management. The protein in tuna is complete, meaning it contains all nine essential amino acids your body needs.
However, there are a few things to keep in mind. Canned tuna can be high in sodium, especially if it's packed in broth or salted water. If you're watching your sodium intake, look for low-sodium varieties or rinse the tuna before eating. Also, because tuna is a predatory fish, it can contain mercury. The FDA recommends limiting consumption of albacore (white) tuna to about 6 ounces per week for adults, while light tuna can be eaten more frequently. Pregnant women and young children should follow stricter guidelines.
Worked Examples
Example 1: You're eating a 150 g portion of canned tuna in water. Using the calculator, you'd get: 150 g × (116 kcal / 100 g) = 174 kcal, 38.3 g protein, 1.2 g fat, and 0 g carbs.
Example 2: You have a 3 oz (85 g) can of tuna in oil. First convert to grams: 85 g. Then: 85 g × (198 kcal / 100 g) = 168 kcal, 24.7 g protein, 7.0 g fat, and 0 g carbs.
Tips for Accurate Tracking
- Weigh your tuna after draining, not before. The liquid adds weight but not many calories.
- If you're using a food scale, measure in grams for the most precise results.
- Remember that the values are for tuna alone — if you add mayonnaise, oil, or other ingredients, those calories need to be added separately.
- For meal prep, calculate the total nutrition for the whole batch and then divide by the number of servings.
Frequently Asked Questions
Is canned tuna in water or oil better for weight loss?
Canned tuna in water is lower in calories and fat, making it a better choice if you're strictly counting calories. However, tuna in oil (especially olive oil) provides healthy fats that can help with satiety and nutrient absorption. Both can fit into a balanced diet.
Does the calculator account for drained vs. undrained weight?
The calculator assumes you're entering the weight of the tuna after draining. If you weigh the entire can contents (including liquid), the nutrition values will be slightly off because the liquid adds weight but not significant calories.
Can I use this for fresh tuna steaks?
Yes, select the "Fresh / Raw" option. Fresh tuna has a slightly different nutritional profile than canned, with a bit more fat and calories. The calculator uses standard values for raw yellowfin or skipjack tuna.
Why are there no carbs in tuna?
Tuna is an animal product, and animal muscle tissue contains negligible carbohydrates. This makes tuna a great choice for low-carb and ketogenic diets.
Additional Resources
For more detailed nutrition data, you can refer to the USDA FoodData Central, which provides comprehensive nutrient profiles for thousands of foods. The FDA's advice about eating fish is also a valuable resource for understanding mercury guidelines and safe consumption levels.