Calories in Tuna: Nutritional facts for Tuna Types

According to the USDA, 100 grams of light canned tuna in water contains 85 calories. Fresh raw tuna contains 109 calories, canned tuna in water contains 90 calories, and canned tuna in oil contains 198 calories. 

According to the USDA, 1kg of light canned tuna in water (drained solids) contains 850 calories.

The calorie content in 1 whole tuna varies depending on the type of tuna and the weight of the fish. The average weight of tuna is between 40 lbs to 500 lbs. A 100g serving of tuna ranges from 109 calories to 144 calories, depending on the type of tuna.

Tuna is a nutrient-rich fish that provides numerous health benefits, including the ones listed below.

• Supports Weight Management: High-protein diets are linked to weight loss benefits, including increased satiety and reduced cravings. These effects support healthier eating habits and improved weight management by helping control hunger and promote calorie regulation according to a 2014 study, “Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women” led by Laura C Ortinau, et. al., published in the National Library of Medicine 
• Good Source of Omega-3 Fatty Acid: Tuna contains plenty of healthy fats. A 2015 study by Asim Maqbool, Birgitta Strandvik, and Virginia A. Stallings, titled "The Skinny on Tuna Fat: Health Implications," analyzed the fatty acid profiles of eight commercially available U.S. canned tuna products to compare their omega-3 and omega-6 polyunsaturated fatty acid (PUFA) content. The findings revealed considerable differences in fat content and essential fatty acids, with docosahexaenoic acid (DHA) ranging from 90 to 770 mg per serving. The n-6:n-3 ratio differed between oil-packed products (3:1 to 4:1), packaged tuna salads (2:1 to 7:1), and water-packed products (1:3 to 1:7). The study concluded that light tuna canned in water may be a better option for providing omega-3 PUFA for healthy individuals, while oil-packed products may be more suitable for those requiring increased essential fatty acids, such as patients with cystic fibrosis. The research findings emphasize that awareness of PUFA content may aid both consumers and healthcare providers in making informed dietary choices.
• Rich in vitamins and minerals: Tuna is an excellent source of B vitamins, as well as Vitamins A, D and E. A study titled "Health benefits of bluefin tuna consumption: (Thunnus thynnus) as a case study," led by F. Chamorro and colleagues in 2024, concluded that Atlantic bluefin tuna is an excellent source of essential vitamins and minerals. Substantial amounts of B complex vitamins, including thiamine (B1), niacin (B3), pyridoxine (B6), and cobalamin (B12), support energy metabolism, immune function, and red blood cell formation. Rich in fat-soluble vitamins such as A, D, and E, bluefin tuna contributes to bone health, immune function, and antioxidant protection. Magnesium and selenium play key roles in energy metabolism, muscle and nerve function, and immune health.

Tuna is generally considered healthy food but it also has potential drawbacks such as:

• Mercury in Tuna: Large species of tuna contain high levels of mercury, according to the U.S. Food and Drug Administration (FDA). A study by C. Afonso et al. in 2015, titled “Benefits and Risks Associated with Consumption of Raw, Cooked, and Canned Tuna (Thunnus spp.) indicates that canned tuna, which typically includes these smaller species, generally contains lower mercury levels than fresh or frozen tuna fillets.
• May Cause Fatigue: Research published in the National Library of Medicine, titled “High Mercury Seafood Consumption Associated with Fatigue at Specialty Medical Clinics on Long Island, NY” by Shivam Kothari et al. in 2015, indicates that individuals who consume high-mercury fish on a weekly basis exhibit elevated mercury levels and an increased likelihood of experiencing fatigue.
• Sustainability: Overfishing of tuna, particularly Western Pacific blue-eye and Indian Ocean yellowfin, poses significant concerns for marine ecosystems and food security among populations dependent on these fish as a primary protein source, as analyzed in the 2018 by Alex Tidd, et al., titled "Predicting Global Tuna Vulnerabilities with Spatial, Economic, Biological, and Climatic Considerations". The Marine Stewardship Council (MSC), an internationally recognized nonprofit organization, certifies seafood sourced through sustainable fishing practices. Selecting canned tuna bearing the MSC certification represents a more sustainable choice, as endorsed by the Food and Agriculture Organization of the United Nations.

Canned tuna is a  nutritious and convenient food option, providing high protein, essential omega-3 fatty acids, and vital vitamins and minerals, including vitamin D and selenium. Tuna is also a rich source of omega-3 fatty acids, particularly Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA), which play a crucial role in supporting heart, brain, and eye health, as stated by the U.S. Department of Health and Human Services, Office of Dietary Supplements. According to a 2018 study by Mathijs Drummen et al., titled “Dietary Protein and Energy Balance in Relation to Obesity and Co-morbidities,” canned tuna, being low in calories and fat, contributes to effective weight management. 

Yes, canned tuna is beneficial for weight loss. A randomized controlled trial published in the International Journal of Obesity, titled “Randomized Trial of Weight-Loss Diets for Young Adults Varying in Fish and Fish Oil Content” by I. Thorsdottir et al., examined the effects of seafood and fish oil, including tuna, on weight loss in 324 overweight adults (ages 20–40) over eight weeks. Participants adhered to an energy-restricted diet and were allocated to one of four groups: control (no seafood), lean fish (cod, tuna), fatty fish (salmon), or fish oil supplements. Among overweight men, the inclusion of fish or fish oil in the diet resulted in approximately 1 kg greater weight loss after four weeks compared to the control group, whereas no significant differences were observed in women. These findings indicate that incorporating seafood, including tuna, into a calorie-restricted diet may contribute to enhanced weight loss outcomes.

According to the Dietary Guidelines for Americans 2020–2025 recommended seafood intake, including tuna, depends on calorie needs. Individuals consuming 1,600 to 2,000 calories per day should eat 8 ounces (227 grams) per week, equivalent to 1.14 ounces (32 grams) per day. A diet of 2,200 calories requires 9 ounces (255 grams) per week, or 1.29 ounces (37 grams) per day. Higher calorie levels between 2,400 and 3,000 calories recommend 10-12 ounces (283 grams) per week, or 1.43 ounces (41 grams) per day.

The American Heart Association recommends two 3 ounces of cooked (about ¾ cup) flaked fish per day. The US Environmental Protection Agency and the Food and Drug Administration advise pregnant or nursing women, those who may become pregnant, and young children to limit fish intake, including canned tuna and salmon, to 2 to 3 servings (8 to 12 ounces) per week, from choices that have the lowest mercury levels or  one 4-ounce serving per week of fish with higher levels of mercury, exceeding the heart-health recommendation.

The maximum daily tuna intake depends on calorie needs and mercury concerns. According to the Dietary Guidelines for Americans 2020–2025, individuals consuming 1,600 to 3,000 calories per day should limit seafood, including tuna, to 1.14–1.43 ounces (32–41 grams) daily. The American Heart Association recommends two 3-ounce servings of fish per week for heart health. The EPA and FDA advise pregnant or nursing women, those who may become pregnant, and young children ages 1–11 to limit tuna to 8–12 ounces per week from low-mercury sources or 4 ounces weekly from higher-mercury fish.

Calorie content in tuna differs by type, with Bluefin having the highest and Albacore the lowest. Raw fresh Bluefin Tuna contains 144 calories per 100 grams, followed by Skipjack at 132 calories per 100 grams. Yellowfin provides 130 calories per 100 grams, while Bigeye offers 115 calories per 100 grams. Albacore, specifically Chunk White Albacore Tuna in water, has the lowest at 110 calories per 113 grams.

Tuna consumption dates back to 7000-4000 BCE, with early civilizations like the Egyptians and Phoenicians hunting the fish for its meat and oil. The 13th century saw Arab traders introducing tuna to Mediterranean Europe, where the fish became popular in Italy and Spain. The 1800s marked the expansion of tuna fishing with advanced technology, turning the fish into a global staple. Canned tuna gained popularity in the 1950s as a convenient protein source, and concerns over sustainability now drive efforts to reduce overfishing and protect the species.