Tuna in water calories come to 142 for one drained 165 g can and 86 per 100 g. What stands out is the protein: 90% of those calories come from it, giving 32.1 g per can, 64% of the daily value, for just 7% of daily calories. Sodium, not calories, is the number to track.
142kcal
1 drained can · 165 g, canned in water, drained
90%protein
32 gProtein
0 gCarbs
1.6 gFat
How to burn off 142 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Canned in water, drained · per 165 g
Calories
142 kcal
Protein
32 g
Carbohydrate
0 g
Fat
1.6 g
Saturated fat
0.3 g
Cholesterol
59 mg
Sodium
408 mg
Potassium
295 mg
Iron
2.7 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Tuna in water: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 can (165 g)
142
32.1 g
0 g
1.6 g
408 mg
7%
3 oz portion (85 g)
73
16.5 g
0 g
0.8 g
210 mg
4%
Albacore can (172 g)
220
40.6 g
0 g
5.1 g
648 mg
11%
100 g
86
19.4 g
0 g
1 g
247 mg
4%
3 × 1 can (165 g)
426
96.2 g
1,223 mg
5 × 1 can (165 g)
710
160.4 g
2,038 mg
A drained can is 142 calories, a 3 oz portion 73
The default on this page is one drained can of 165 g, which lands at 142 calories with 32.1 g of protein and 1.6 g of fat. That is 7% of the daily calorie value. A 3 oz portion of 85 g, the size many recipes and labels lean on, drops to 73 calories and 16.5 g of protein.
Totals climb in a straight line because there is almost nothing in this fish except protein and water. Two cans, 330 g, come to 284 calories and 64.2 g of protein. Three cans, 495 g, reach 426 calories. Even five cans, a full 825 g, add up to only 710 calories, though the sodium column becomes the real problem long before the calories do.
The practical takeaway: calories are rarely the limiting factor with tuna in water. What you mix into it is. Mayonnaise, oil, cheese and bread decide whether a tuna lunch stays light, so measure those rather than the fish. BodyPal can log a tuna bowl from a photo, add-ins included.
Nine in ten calories come from protein
Per 100 g, drained tuna in water carries 19.4 g of protein, 1 g of fat and 0 g of carbohydrates, sugars or fiber. That works out to 90% of calories from protein and 10% from fat. Few foods on a supermarket shelf are leaner per calorie.
The little fat there is barely registers as saturated: just 0.2 g per 100 g. Cholesterol sits at 36 mg per 100 g, and potassium at 179 mg. None of these numbers is large enough to shape a day of eating on its own.
Because there are no carbs, a tuna meal gets the rest of its energy from whatever sits next to it. Pair the can with whole-grain bread, beans, rice or a big salad dressed with olive oil if you want a more complete plate. The tuna covers the protein; the sides bring the fiber and carbohydrates the fish lacks entirely.
Sodium is the row to watch
Each drained can holds 408 mg of sodium, 18% of the daily value, while supplying only 7% of daily calories. Per 100 g that is 247 mg, or 11% of the daily value. The ratio is what matters here: sodium runs well ahead of calories.
Stack cans and the gap widens. Two cans bring 815 mg, three bring 1,223 mg, and five cans reach 2,038 mg, close to a full day's daily value from fish alone. If you lean on tuna as an everyday protein source, the salt adds up much faster than the calories.
If you watch sodium, compare labels on the shelf, since low-sodium versions exist, and keep the add-ins in check. Pickles, soy sauce, salty cheese and seasoned crackers all pile more on top of what the can already brings.
Albacore costs 220 calories per can
The USDA row behind this page is light tuna canned in water, drained solids, and the brands listed here, from Bumble Bee to Coral and Orleans, sell chunk light. Albacore, sold as white tuna, is a different fish with a noticeably different profile.
A 172 g albacore can comes to 220 calories, 11% of the daily value, with 40.6 g of protein and 5.1 g of fat. Fat is the big difference: 5.1 g against 1.6 g in a light can. Albacore also carries 648 mg of sodium, 28% of the daily value.
Neither is a bad pick. Albacore gives you 81% of the daily protein value in one can, versus 64% for light. If calories and sodium are the priority, light tuna wins clearly; if you prefer the firmer white meat, budget for the extra calories.
How does tuna in water compare?
Here is how tuna in water stacks up against canned tuna, tuna fish and a fresh tuna steak, per 100 g and per usual serving.
Verdict: For the lightest canned option, tuna in water and canned tuna are identical at 86 calories per 100 g, and the smaller 115 g tuna fish can stops at 98 calories. If sodium is your concern, cook a tuna steak instead: 45 mg of sodium per 100 g against 247 mg, with 24.4 g of protein for 109 calories.
Most popular tuna in water brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Bumble Bee Chunk Light Tuna in Water1 can drained · 113 g88 kcal
2Coral Chunk Light Tuna in Water113 g88 kcal
3Bumble Bee Premium Chunk Light Tuna in Water2 oz · 56 g89 kcal
5Orleans Chunk Light Tuna in Water1 can drained · 113 g88 kcal
Label figures are for drained tuna, the same state as the numbers above, so they sit within a few calories per 100 g. Source: manufacturer labels / USDA FoodData Central.
Tuna in water FAQs
How many calories are in a can of tuna in water?
A drained 165 g can of light tuna in water is about 142 calories. A 3 oz portion (85 g) works out to 73 calories.
Is tuna in water good for weight loss?
Light tuna canned in water has 86 calories per 100 g with 19.4 g of protein and 1 g of fat, so a drained 165 g can gives about 32 g of protein for 142 calories.
Tuna in water vs tuna steak: which has more calories?
Tuna steak is about 109 calories per 100 g, against 86 for light tuna canned in water, so the canned version is roughly 23 calories lower per 100 g.
How much protein is in tuna in water?
About 19.4 g per 100 g, which is around 32 g in a drained 165 g can and 17 g in a 3 oz portion (85 g).
How many calories are in 100 g of drained tuna in water?
100 g of drained tuna in water has 86 calories, 4% of the daily value. It also brings 19.4 g of protein, 1 g of fat and 0 g of carbs, plus 247 mg of sodium, which is 11% of the daily value.
What are the macros of tuna in water?
Per 100 g, tuna in water has 19.4 g of protein, 1 g of fat and 0 g of carbohydrates. By calories that is 90% protein and 10% fat. A full 165 g can works out to 32.1 g of protein and 1.6 g of fat.
How many calories are in chunk light tuna in water?
Drained chunk light tuna in water has 142 calories per 165 g can and 86 per 100 g, based on USDA values for light tuna canned in water. Brand labels such as Bumble Bee or Coral can differ slightly, so check the can.
Is canned tuna in water high in sodium?
One drained can has 408 mg of sodium, 18% of the daily value, compared with 7% of daily calories. Per 100 g it is 247 mg. Two cans reach 815 mg, so sodium is the number to track if you eat it often.
