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Fresh tuna vs canned tuna

Fresh tuna and canned tuna have the same estimated satiety score: 5 out of 5. Their protein per calorie, calories, and fiber per 100 g are very close.

Tuna fresh or canned.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 175159 and 171986

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Key differences

  • They provide similar protein per calorie: 22.4 g per 100 kcal for fresh tuna and 22 g for canned tuna.
  • Their energy density is similar: 109 kcal per 100 g for fresh tuna and 116 for canned tuna.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Yellowfin tuna, raw; Light tuna, canned in water, drained.
NutrientFresh tunaserving: 150 g (5.5 oz)Canned tunaserving: 60 g (2 oz)Difference
Calories109 kcal per 100 g (3.5 oz)164 kcal per serving116 kcal per 100 g (3.5 oz)70 kcal per serving+7 kcal per 100 g (3.5 oz)−94 kcal per serving
Protein24.4 g per 100 g (3.5 oz)36.6 g per serving25.5 g per 100 g (3.5 oz)15.3 g per serving+1.1 g per 100 g (3.5 oz)−21.3 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
Fat0.5 g per 100 g (3.5 oz)0.7 g per serving0.8 g per 100 g (3.5 oz)0.5 g per serving+0.3 g per 100 g (3.5 oz)−0.2 g per serving
of which saturated0.2 g per 100 g (3.5 oz)0.3 g per serving0.2 g per 100 g (3.5 oz)0.1 g per serving+0.1 g per 100 g (3.5 oz)−0.1 g per serving
Water74 g per 100 g (3.5 oz)111 g per serving75.2 g per 100 g (3.5 oz)45.1 g per serving+1.2 g per 100 g (3.5 oz)−65.9 g per serving
Protein per 100 kcal22.4 g22 g−0.4 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Canned tuna minus Fresh tuna. Source: USDA FDC 175159 and 171986.

Per typical serving

With typical servings, 150 g (5.5 oz) of fresh tuna has about 164 kcal and 36.6 g of protein, and 60 g (2 oz) of canned tuna about 70 kcal and 15.3 g.

To get 20 g of protein you would need about 82 g of fresh tuna (89 kcal) or about 78 g of canned tuna (91 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?

Fresh tuna and canned tuna have the same estimated satiety score: 5 out of 5.

  • Fresh tuna: Calculation: 1 (base) + 1 (low energy density: 109 kcal/100 g) + 2 (protein: 22.4 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 74.0 g of water) = 5.
  • Canned tuna: Low energy density; a lot of protein per calorie; high water content.

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

Fresh tuna

  • If you want more protein in a typical serving: 36.6 g in 150 g (5.5 oz).

Canned tuna

  • If you prefer a lighter typical serving: about 70 kcal in 60 g (2 oz).
  • If you eat very little: it carries our “Nutritious in small servings” tag.

On a GLP-1 medication

Fresh 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.

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.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Fresh tuna: every nutrient, frequently asked questions, and similar foods.
  • Canned tuna: 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, fresh, yellowfin, raw (FDC ID 175159).accessed .
  2. 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 .