Meat, fish, and eggs
Canned tuna in water
Canned tuna provides 25.5 g of protein for 116 kcal per 100 g (3.5 oz), or 22 g of protein for every 100 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Low energy density | +1 |
| A lot of protein per calorie | +2 |
| High water content | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 5 primary
- Data
- USDA FDC 171986
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 70 kcal per serving
- 116 kcal per 100 g (3.5 oz)
- Protein
- 15.3 g per serving
- 25.5 g per 100 g (3.5 oz)
- Carbohydrates
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- of which sugars
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 0.5 g per serving
- 0.8 g per 100 g (3.5 oz)
- of which saturated
- 0.1 g per serving
- 0.2 g per 100 g (3.5 oz)
- Water
- 45.1 g per serving
- 75.2 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986), accessed September 23, 2026.
A typical 60 g (2 oz) serving provides about 70 kcal, 15.3 g of protein, and 0 g of fiber.
What it is and how to eat it
Tuna in water is cooked tuna packed in water, with no oil; in Spain it is sold as atún al natural and in Mexico as atún en agua. Cans mostly contain skipjack, yellowfin (sold in Spain as atún claro) or albacore (white tuna, bonito del norte in Spain), and the species affects its mercury content. This page uses USDA's drained, no-salt-added light tuna; if your can lists salt among the ingredients, it will have much more sodium than the 50 mg per 100 g shown here.
A small can, about 60 g (2.1 oz) drained, provides 15.3 g of protein and 70 kcal, with almost no fat. The 2025 nutrition advisory on GLP-1 therapy lists fish among the low-volume protein foods to prioritize and suggests eating protein first. It is eaten cold, needs no cooking and mixes into many dishes, such as the tuna salad with egg and corn or the Mexican-style tuna tostadas. If the smell makes you queasy, drain it well and try mixing it with lemon or yogurt.
What the evidence says
In their advice for pregnant and breastfeeding people and children, the FDA and EPA list canned light tuna (which includes skipjack) among the best choices, at 2 to 3 servings of 4 oz (113 g) a week, and yellowfin (Spain's atún claro) and albacore among the good choices, at 1 serving a week. Spain's food safety agency (AESAN) advises pregnant and breastfeeding women and children under 3 to avoid bluefin tuna (Thunnus thynnus), a large species that, according to the agency, is normally eaten fresh or frozen as fillets. With 0.27 g of EPA and DHA per 100 g, a 60 g can provides about 160 mg, close to two thirds of the 250 mg a day that EFSA considers adequate for adults.
Recipes with this food
Mexican-style tuna tostadas32.1 g protein per serving
Tuna salad with egg and corn30.4 g protein per serving
Tuna with roasted red peppers27.3 g protein per serving
Chickpea and tuna salad27.7 g protein per serving
Cottage cheese bowl with tuna, tomato, and avocado33.1 g protein per serving
Sautéed chickpeas with spinach and tuna30.9 g protein per serving
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about canned tuna
How much protein is in a 60 g (2 oz) serving of canned tuna?
100 g (3.5 oz) of canned tuna has 25.5 g of protein. A typical 60 g (2 oz) serving has about 15.3 g of protein. That is 22 g of protein per 100 kcal, which is why it carries our “High in protein” tag.
How many calories does a 60 g (2 oz) serving of canned tuna have?
100 g (3.5 oz) of canned tuna has 116 kcal. A typical 60 g (2 oz) serving has about 70 kcal. That is a low energy density.
Is canned tuna filling?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: low energy density; a lot of protein per calorie; high water content. It is an estimate based on its composition, not a measurement in people.
How does canned tuna sit with nausea from a GLP-1 medication?
Based on our tags, this is what matters about canned tuna on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of canned tuna?
We use 60 g (2 oz) as a typical serving. That amount provides about 70 kcal, 15.3 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorU.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA).Advice about Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1-11 Years.accessed .
- RegulatorMinisterio de Derechos Sociales, Consumo y Agenda 2030 (España).Recomendaciones de consumo de pescado (pez espada, tiburón, atún rojo y lucio) debido a la presencia de mercurio (Agencia Española de Seguridad Alimentaria y Nutrición).accessed .
- RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal. 2010;8(3):1461.accessed .