Canned Tuna: Calories, Nutrition Facts, and Health Benefits (2026)

Canned tuna provides 99 calories and 22.1 g of protein per 3 oz drained serving. It contains 0 g of carbohydrates and 0 g of sugar, making it a suitable option for low-carb diets. Additionally, it offers 68 mcg of selenium, which supports immune function.

This page explores the nutritional profile of canned tuna, focusing on its benefits and how it fits into various dietary goals. We will examine key nutrients, including protein content and micronutrients, as well as its impact on blood sugar levels.

Canned Tuna Nutrition Facts (Per Serving and Per 100 g)

The nutrition facts table below outlines the specific nutrient composition of canned tuna per 3 oz drained serving. It highlights essential vitamins and minerals, along with macronutrient breakdown.

Values are for 3 oz drained, in water (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	99	116	5%
Protein	22.1 g	26.0 g	44%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	0.7 g	0.8 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	201 mg	237 mg	4%
Selenium	68 mcg	80 mcg	124%
Sodium	255 mg	300 mg	11%
Vitamin B12	2.13 mcg	2.50 mcg	89%

About 0% of canned tuna calories come from carbohydrates, 94% from protein and 6% from fat.

Canned Tuna by Health Goal

The by-goal ratings section evaluates how canned tuna aligns with common dietary objectives. This includes assessments for weight loss, muscle gain, and overall health.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (22.1 g in 99), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Excellent	Lean protein and, in oily fish, omega-3 fats that support heart health
Muscle gain	Excellent	High-quality complete protein at 22.1 g per serving

Canned Tuna and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Canned Tuna contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Canned Tuna Compares to Other Protein Foods

In the comparison table, canned tuna is analyzed alongside other protein sources. This allows for a clearer understanding of its nutritional standing within the protein food category.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Canned Tuna	116	26.0	0.8	0.2
Tuna Steak	130	29.0	0.6	0.2
Salmon	206	22.0	12.0	2.5
Shrimp	99	24.0	0.3	0.1

Canned Tuna Myths, Checked

Canned tuna is junk protein , False. It is high-quality lean protein, about 26 g per 3 oz, plus selenium.

Canned tuna is dangerous because of mercury , Misleading. Light canned tuna is low in mercury; a few servings a week is fine for most adults.

How to Track Canned Tuna

With canned tuna, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log canned tuna accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of canned tuna?

A 3 oz serving of canned tuna contains 99 calories. This makes it a low-calorie option for those looking to manage their caloric intake.

Is canned tuna good for weight loss?

Canned tuna can be beneficial for weight loss due to its high protein content of 22.1 g per serving and low calorie count. Incorporating it into meals may help promote satiety.

Can people with diabetes eat canned tuna?

People with diabetes can safely consume canned tuna as it contains 0 g of carbohydrates, meaning it does not raise blood sugar levels.

How much protein is in canned tuna?

Canned tuna is rich in protein, providing 22.1 g per 3 oz serving. This makes it an excellent choice for those looking to increase their protein intake.

Is canned tuna high in sugar?

Canned tuna is not high in sugar, as it contains 0 g of sugar per serving. This makes it suitable for low-sugar diets.

How much protein is in canned tuna?

Each 3 oz serving of canned tuna contains 22.1 g of protein, making it a substantial source of protein for muscle maintenance and repair.

Key Takeaways

• Canned tuna has 99 calories per 3 oz serving.
• It contains 22.1 g of protein, supporting muscle health.
• There are 0 g of carbohydrates and sugar in canned tuna.
• Canned tuna provides 68 mcg of selenium per serving.
• It contains 255 mg of sodium, which should be considered for sodium intake.
• Canned tuna is a lean protein option with low fat content.