Meat, fish, and eggs
Light tuna in oil
Light tuna in oil provides 29.1 g of protein for 198 kcal per 100 g (3.5 oz), or 14.7 g of protein for every 100 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 3 out of 5
| Starting point | +1 |
|---|---|
| Moderate energy density: 198 kcal/100 g | 0 |
| Protein: 14.7 g/100 kcal | +2 |
| Fiber: 0.0 g/100 kcal | 0 |
| Solid food with 59.8 g of water, under 70 | 0 |
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
- 10 primary
- Data
- USDA FDC 173708
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 119 kcal per serving
- 198 kcal per 100 g (3.5 oz)
- Protein
- 17.5 g per serving
- 29.1 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
- 4.9 g per serving
- 8.2 g per 100 g (3.5 oz)
- of which saturated
- 0.9 g per serving
- 1.5 g per 100 g (3.5 oz)
- Water
- 35.9 g per serving
- 59.8 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Fish, tuna, light, canned in oil, drained solids (FDC ID 173708), accessed September 23, 2026.
A typical 60 g (2 oz) serving provides about 119 kcal, 17.5 g of protein, and 0 g of fiber.
What it is and how to eat it
Tuna in oil is cooked tuna packed in oil; once drained it keeps some of that oil, which is why it has 198 kcal and 8.21 g of fat per 100 g according to USDA, against 116 kcal and 0.82 g for drained tuna in water without salt. This page uses the canned tuna USDA calls "light", with light-colored flesh and 29.1 g of protein per 100 g.
A small can, about 60 g (2.1 oz) drained, provides 17.5 g of protein and 119 kcal with 4.9 g of fat. The 2025 nutrition advisory on GLP-1 therapy lists fish among the proteins to prioritize, suggests eating them first and advises avoiding fatty foods in the first few days of treatment; in those days it may sit better drained thoroughly, or you can choose tuna in water. It is eaten cold, with no cooking, in a salad, with tomato or inside an arepa, and a can is easy to split into two small portions.
What the evidence says
In the FDA and EPA mercury advice, canned light tuna, which includes skipjack (Katsuwonus pelamis), is among the best choices, and albacore (white) tuna and yellowfin among the good choices; the Spanish version of that advice calls skipjack "bonito", a name Spain's official list of commercial names also admits for it as "bonito de vientre rayado", but it is not "bonito del norte", the name that list reserves for albacore, so it pays to check the species on the label. It has 416 mg of sodium per 100 g according to USDA, about 250 mg per 60 g can, one eighth of the 2,000 mg a day that WHO recommends not exceeding, against 50 mg per 100 g for tuna in water without salt. With 6.7 µg of vitamin D and 76 µg of selenium per 100 g it exceeds the EU reference values (5 µg and 55 µg), so it qualifies for authorized claims such as vitamin D contributing to the maintenance of normal bones (Regulations (EU) No 1169/2011 and No 432/2012). Its 128 mg of EPA and DHA per 100 g make it a "source of omega-3 fatty acids" (at least 40 mg per 100 g and per 100 kcal), but a can provides about 77 mg, less than a third of the 250 mg a day with which, according to the EU, EPA and DHA contribute to the normal function of the heart (Regulations (EC) No 1924/2006 and (EU) No 432/2012).
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 light tuna in oil
How much protein is in a 60 g (2 oz) serving of light tuna in oil?
100 g (3.5 oz) of light tuna in oil has 29.1 g of protein. A typical 60 g (2 oz) serving has about 17.5 g of protein. That is 14.7 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 light tuna in oil have?
100 g (3.5 oz) of light tuna in oil has 198 kcal. A typical 60 g (2 oz) serving has about 119 kcal. That is a moderate energy density.
Is light tuna in oil filling?
Moderately: our estimated satiety score is 3 out of 5. Calculation: 1 (base) + 0 (moderate energy density: 198 kcal/100 g) + 2 (protein: 14.7 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 59.8 g of water, under 70) = 3. It is an estimate based on its composition, not a measurement in people.
What should I know about light tuna in oil on a GLP-1 medication?
Based on our tags, this is what matters about light tuna in oil on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “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 light tuna in oil?
We use 60 g (2 oz) as a typical serving. That amount provides about 119 kcal, 17.5 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 oil, drained solids (FDC ID 173708).accessed .
- 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 .
- RegulatorU.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA).Consejos sobre el consumo de pescado (Spanish translation of the FDA and EPA Advice About Eating Fish, revised October 2021; in Spanish).accessed .
- RegulatorOfficial State Gazette (BOE, Spain).Resolución de 25 de febrero de 2026, de la Secretaría General de Pesca (Resolution of 25 February 2026 of the General Secretariat for Fisheries publishing the list of commercial names of fishery and aquaculture species admitted in Spain; in Spanish).accessed .
- InstitutionWorld Health Organization.Sodium reduction.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .