Calories in Tuna: Canned, Fresh, and Per Can

A 3 oz (85 g) serving of canned light tuna in water contains approximately 109 calories, 25 g of protein, 0.5 g of fat, and 0 g of carbohydrates, according to USDA FoodData Central (FDC ID 175159).

Tuna is one of the most calorie-efficient protein sources available, which makes it a staple for weight loss and muscle retention alike. The numbers shift noticeably depending on species, pack style, and preparation — here is what each common form actually delivers.

Calories and Macros by Tuna Type

Tuna type and serving	Calories	Protein	Total Fat	Carbs
Canned light in water, 3 oz drained (85 g)	109 kcal	25.1 g	0.5 g	0 g
Canned light in oil, 3 oz drained (85 g)	168 kcal	24.8 g	7.0 g	0 g
Canned white (albacore) in water, 3 oz (85 g)	109 kcal	20.1 g	2.5 g	0 g
Raw yellowfin (ahi), 3 oz (85 g)	109 kcal	24.4 g	1.0 g	0 g
Raw bluefin, 3 oz (85 g)	122 kcal	19.8 g	4.2 g	0 g
Seared ahi, 3 oz, no added fat	112 kcal	24.6 g	1.2 g	0 g
Standard 5 oz can, light in water (drained)	~145 kcal	~33 g	~1 g	0 g

Sources: USDA FoodData Central, with seared estimate based on negligible cooking-loss adjustment.

Macros Breakdown

Tuna’s macro profile is almost entirely protein and fat — there are no naturally occurring carbohydrates. Light tuna in water skews lean (under 1 g of fat per serving), making it one of the lowest-fat animal proteins available. Albacore and bluefin carry slightly more fat, which is predominantly omega-3 fatty acids (EPA and DHA), not saturated fat. A 3 oz serving of canned light tuna provides roughly 50% of the daily protein target for a 130 lb person trying to maintain muscle during a cut.

The calorie swing between water-packed and oil-packed tuna — 109 vs. 168 kcal per 3 oz drained — is large enough to matter over multiple servings a week. Most of the absorbed oil drains with the liquid, but around 5–6 g of fat per serving remains. For tracking purposes, always specify “drained” when logging oil-packed tuna, and use a measured drain rather than estimating.

Does It Fit Your Goals?

Weight loss. Tuna in water is among the most calorie-efficient whole-food protein sources. At 109 calories for 25 g of protein, it delivers more protein per calorie than chicken breast (about 26 g protein per 140 calories). For anyone running a calorie deficit, substituting tuna for higher-fat protein sources two to three times a week can meaningfully widen the deficit without sacrificing satiety — high protein intake is consistently linked to greater fullness. See the counting-calories-to-lose-weight guide for how to integrate high-protein swaps into a sustainable deficit.

Blood sugar management. Tuna contains zero carbohydrates, which means it has no direct glycemic impact. For people managing type 2 diabetes or prediabetes, tuna is a safe base for meals — the concern shifts to what accompanies it. Tuna on whole-grain bread raises the glycemic load of the meal; tuna over leafy greens keeps it near zero. Use our glycemic load calculator to evaluate the full meal rather than judging the tuna in isolation.

Protein targets. For active adults aiming for 1.6–2.0 g of protein per kilogram of body weight, a single 5 oz can of light tuna (roughly 33 g protein) covers about a third of the daily target for a 130 lb (59 kg) person. Pair it with a check on your full-day numbers using the macro calculator to confirm tuna fits your split.

Mercury note. Light tuna (skipjack) is lower in mercury than albacore or bluefin and is generally considered safe at up to three servings per week for most adults, per FDA guidance. Pregnant individuals and young children should follow FDA-specific limits on albacore.

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