Tuna (Canned in Water) Nutrition Facts: Calories, Macros & Health Benefits

Summary: One can drained (140g) of tuna (canned in water) contains 126 calories, 26.6g protein, 0.1g carbs, and 1.3g fat. Tuna (Canned in Water) is a good source of cholesterol, sodium, iron.

How Many Calories Are in Tuna (Canned in Water)?

One can drained (140g) of tuna (canned in water) contains 126 calories. Here’s the complete nutrition breakdown:

Tuna (Canned in Water) Nutrition Facts

Is Tuna (Canned in Water) Good for You?

Yes, canned tuna in water is an excellent lean protein source with 26.6g of protein per can and only 126 calories. It delivers 150% of daily vitamin B12, supports muscle growth and weight loss, and provides anti-inflammatory omega-3 fatty acids with minimal fat at 1.3g per serving.

Key Health Benefits of Tuna (Canned in Water)

• High-quality protein for muscle building: Each 140g can contains 26.6g of protein (53% daily value), making it ideal for post-workout recovery and lean muscle development without excess calories.

• B12 powerhouse for energy and brain health: One can delivers 3.6mcg of vitamin B12 (150% daily value), essential for red blood cell formation, neurological function, and energy metabolism.

• Iron-rich for oxygen transport: With 2.3mg of iron (13% daily value), canned tuna supports healthy blood oxygen levels and helps prevent iron-deficiency anemia, particularly beneficial for vegetarians supplementing with seafood.

• Heart-healthy and inflammation-fighting: Low in saturated fat (0.28g) while containing omega-3 fatty acids, canned tuna supports cardiovascular health and may help reduce inflammatory markers linked to chronic disease.

• Weight loss-friendly: At just 126 calories and nearly zero carbohydrates, canned tuna provides sustained satiety through protein without spiking blood sugar, making it ideal for calorie-controlled and ketogenic diets.

Tuna (Canned in Water) vs Salmon

Canned tuna in water is leaner and lower in calories than salmon, making it better for weight loss, while salmon contains higher levels of heart-healthy omega-3 fatty acids and vitamin D. Tuna provides more vitamin B12 and is more affordable, whereas salmon offers superior fat-soluble vitamin content. Both are excellent protein sources for muscle building.

Frequently Asked Questions

How many calories are in canned tuna in water?

One drained can (140g) of tuna canned in water contains 126 calories, making it a low-calorie option for weight loss and calorie-controlled diets.

Is canned tuna in water good for weight loss?

Yes, canned tuna is excellent for weight loss due to its high protein content (26.6g per can) and minimal calories (126 kcal), which promotes satiety and preserves muscle mass during calorie restriction.

How much protein is in a can of tuna?

A single drained can of tuna in water provides 26.6g of protein, representing 53% of the daily value and making it one of the most protein-dense canned foods available.

Is canned tuna keto-friendly?

Yes, canned tuna in water is highly keto-friendly with virtually no carbohydrates (0.14g per can) and minimal fat (1.3g), allowing it to fit easily into ketogenic macronutrient targets.

Does canned tuna contain mercury?

Canned light tuna generally contains lower mercury levels than albacore (“white”) tuna; the FDA recommends limiting consumption to 2–3 servings per week for most adults, though canned light tuna is considered safer for frequent consumption.

How to Track Tuna (Canned in Water) Nutrition with Gram

The Gram app makes tracking canned tuna effortless with AI-powered food recognition—simply photograph your can or type “tuna” to instantly log 26.6g of protein, B vitamins, and minerals. Get detailed nutrient breakdowns showing how each serving fits your daily macros and micronutrient goals, helping you optimize your diet for muscle gain, weight loss, or overall wellness.

Nutrition data sourced from USDA FoodData Central. Track tuna (canned in water) and thousands of other foods with the Gram app.