A standard can (about 80 g drained) of water-packed tuna comes to roughly 90 calories. The figure shifts noticeably depending on whether the tuna was canned in oil or in water.
Oil-packed tuna, even drained, can run up to 150-170 calories for the same weight because the fish absorbs oil as it sits; that's nearly double the water-packed version.
How does the draining liquid affect calories?
Draining the can fully, especially with oil-packed tuna, makes a real dent in the total. An undrained can can carry almost thirty percent more calories than a drained one, since the absorbed oil or brine adds to the weight.
Brine-packed tuna is usually the lowest-calorie option; the salt content is high, but with no added oil the energy value stays close to the water-packed version.
What is tuna's protein-to-fat balance?
A can of tuna carries about 20 g of protein, a high ratio for its calorie range compared with most other foods. That's why tuna is a popular pick for a low-calorie but filling protein source.
Fat content can range from under a gram to about 10 g depending on the type of can; checking the label's fat figure is the most practical way to choose between versions.
How does it differ from other canned fish?
Canned sardines and mackerel usually run higher in calories than tuna, since those fish naturally carry more fat to begin with. Canned salmon sits somewhere between the two.
A can of tuna stirred into a salad or sandwich can easily double in calories depending on how much mayonnaise goes on top — the fish itself stays low-calorie, but the dressing is what really decides the total.
What to check when reading the label
Can labels usually list calories per 100 g rather than per whole can, so working out the real portion means knowing the drained net weight. The label states both the pre-drain and post-drain weight separately, and it's worth not mixing the two up.
Some brands sell the same can in both oil-packed and water-packed versions; the price gap on the shelf is small, but the calorie gap is large, so it's worth making a habit of checking the label.
How should canned tuna be stored?
An unopened can keeps well in a cool, dry cupboard for a long stretch, and its calories stay practically unchanged over that time. Once opened, it should come out of the can and into a sealed container in the fridge, and be used within a few days.
Leaving tuna inside an opened can risks both flavour and safety, since the fish is in contact with the metal; it's better to transfer opened tuna into a glass or plastic container.
If a can is bulging, dented or rusted, its contents aren't in a state worth calculating calories for; a can like that should be thrown out unopened, since those signs point to serious spoilage.
Attention Reader
This content is for information only and is not a substitute for medical advice. Consult your doctor before making any decision about your health.
Comments (1)
Yağlı versiyonu alıp süzmeden kullandım, tarifte belirtilen değerden çok daha ağır geldi bana; bir dahaki sefere suda konserveyi tercih edeceğim çünkü fark gerçekten büyük.