Canned Tuna vs Tuna: Calories and Nutrition Compared (2026)

Canned tuna contains 19.4 g of protein per 100 g, while fresh tuna has 29.9 g. Canned tuna has 86 calories, which is lower than fresh tuna's 184 calories.

Canned tuna and fresh tuna are popular seafood choices, each offering unique nutritional profiles. This comparison highlights their differences in calories, protein, and other key nutrients.

What Is the Difference Between Canned Tuna and Tuna?

Canned tuna is tuna that has been cooked and preserved in a can, often in water or oil. It is a convenient source of protein and is shelf-stable. Fresh tuna refers to raw or minimally processed tuna fish, often sold as steaks or fillets. It is known for its rich flavor and high protein content.

Canned Tuna vs Tuna: Nutrition Side by Side

Below is a side-by-side comparison of canned tuna and fresh tuna, focusing on their nutritional values.

Nutrient (per 100 g)	Canned tuna (in water)	Tuna (cooked)
Calories	86 kcal	184 kcal
Protein	19.4 g	29.9 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	1.0 g	6.3 g
Fiber	0 g	0 g
Sodium	247 mg	50 mg

Which Is Better, Canned Tuna or Tuna?

For weight loss: Canned tuna has 86 calories per 100 g, which is significantly lower than fresh tuna's 184 calories, making it a better option for weight loss.

For muscle and protein: Fresh tuna has more protein at 29.9 g per 100 g, compared to canned tuna's 19.4 g, making it preferable for muscle building.

For low-carb or low-sugar: Both canned tuna and fresh tuna contain 0 g of carbs and 0 g of sugar, making them suitable for low-carb or low-sugar diets.

How to Track Canned tuna and Tuna Accurately

It's easy to misjudge portion sizes and macros when comparing different types of tuna. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Fresh tuna has 29.9 g of protein per 100 g, while canned tuna has 19.4 g.

Which has fewer calories?

Canned tuna has 86 calories per 100 g, while fresh tuna has 184 calories.

What is the fat content in canned tuna?

Canned tuna contains 1.0 g of fat per 100 g.

What is the sodium content in fresh tuna?

Fresh tuna contains 50 mg of sodium per 100 g.

How many carbs are in canned tuna?

Canned tuna has 0 g of carbs per 100 g.

What is the sugar content in fresh tuna?

Fresh tuna has 0 g of sugar per 100 g.

Key Takeaways

• Canned tuna has 86 calories per 100 g.
• Fresh tuna has 184 calories per 100 g.
• Canned tuna contains 19.4 g of protein.
• Fresh tuna contains 29.9 g of protein.
• Both canned and fresh tuna have 0 g of carbs and sugar.
• Canned tuna has 1.0 g of fat, while fresh tuna has 6.3 g.