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Canned tuna vs tuna in oil

By our estimate, canned tuna is more filling per calorie than tuna in oil: 5 versus 3 out of 5. Canned tuna has fewer calories: 116 kcal per 100 g, versus 198 for tuna in oil, so the same calories come with more grams of food.

Canned tuna, packed in water or in oil.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171986 and 173708

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Key differences

  • Canned tuna provides more protein per calorie: 22 g per 100 kcal, versus 14.7 g for tuna in oil.
  • Canned tuna has fewer calories: 116 kcal per 100 g, versus 198 for tuna in oil, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Light tuna, canned in water, drained; Light tuna in oil, canned, drained.
NutrientCanned tunaserving: 60 g (2 oz)Tuna in oilserving: 60 g (2 oz)Difference
Calories116 kcal per 100 g (3.5 oz)70 kcal per serving198 kcal per 100 g (3.5 oz)119 kcal per serving+82 kcal per 100 g (3.5 oz)+49 kcal per serving
Protein25.5 g per 100 g (3.5 oz)15.3 g per serving29.1 g per 100 g (3.5 oz)17.5 g per serving+3.6 g per 100 g (3.5 oz)+2.2 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat0.8 g per 100 g (3.5 oz)0.5 g per serving8.2 g per 100 g (3.5 oz)4.9 g per serving+7.4 g per 100 g (3.5 oz)+4.4 g per serving
of which saturated0.2 g per 100 g (3.5 oz)0.1 g per serving1.5 g per 100 g (3.5 oz)0.9 g per serving+1.3 g per 100 g (3.5 oz)+0.8 g per serving
Water75.2 g per 100 g (3.5 oz)45.1 g per serving59.8 g per 100 g (3.5 oz)35.9 g per serving−15.4 g per 100 g (3.5 oz)−9.2 g per serving
Protein per 100 kcal22 g14.7 g−7.3 g
Estimated satiety (1 to 5)5 / 53 / 5−2

In bold, the value more favorable to satiety when the gap is clear. Difference: Tuna in oil minus Canned tuna. Source: USDA FDC 171986 and 173708.

Per typical serving

With typical servings, 60 g (2 oz) of canned tuna has about 70 kcal and 15.3 g of protein, and 60 g (2 oz) of tuna in oil about 119 kcal and 17.5 g.

To get 20 g of protein you would need about 78 g of canned tuna (91 kcal) or about 69 g of tuna in oil (136 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, canned tuna is more filling per calorie than tuna in oil: 5 versus 3 out of 5.

  • Canned tuna: Low energy density; a lot of protein per calorie; high water content.
  • Tuna in oil: 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.

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.

When to choose each one

Canned tuna

  • If you want more protein per calorie: 22 g per 100 kcal.
  • If you want to eat more grams for the same calories: 116 kcal per 100 g.
  • If you prefer a lighter typical serving: about 70 kcal in 60 g (2 oz).
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

Tuna in oil

  • If you want more protein in a typical serving: 17.5 g in 60 g (2 oz).

On a GLP-1 medication

Canned tuna. “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.

Tuna in oil. “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.

Full food pages

  • Canned tuna: every nutrient, frequently asked questions, and similar foods.
  • Tuna in oil: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, light, canned in oil, drained solids (FDC ID 173708).accessed .