Tuna, light, canned in oil (drained)
The oil adds roughly 80 kcal per 100 g compared with tuna in water, even after draining.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Tuna, light, canned in oil for gym-goers
Per 100 g, tuna, light, canned in oil (drained) provides 198 kcal, 29.1 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 8.2 g fat (1.5 g saturated). At 14.7 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 can drained, about 142 g) comes to roughly 281 kcal and 41.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Tuna, light, canned in oil
This is light tuna canned in oil, weighed after draining. Even drained, the fish holds on to some oil, so it has about 80 kcal more per 100 g than tuna in water and several times the fat. In this data it also shows a slightly higher protein figure and more vitamin D, partly because the oil-packed flesh is denser and the oil carries fat-soluble nutrients.
In a gym diet
Useful when calories aren't the limit, like during a bulk or if you struggle to eat enough. The protein is the same complete, leucine-rich fish protein you get from water-packed tuna. On a cut, the water-packed can gives you that protein for a lot fewer calories, so most dieters save this one for the occasional meal.
Preparation and cooking
Drain well. The more oil you press out, the closer you get to these values, and any oil you pour over your food needs logging separately. With olive-oil-packed tuna you can use a little of the can's oil as dressing instead of adding fresh oil, as long as you count it.
Buying and storage
See whether the oil is olive oil or a cheaper seed oil, and whether salt has been added. Unopened cans keep for years; refrigerate opened tuna covered and finish it within a few days.
Things to watch
Calorie density is the main drawback compared with tuna in water, and sodium is similarly moderate. Mercury is low for light tuna, though rotating with other fish still makes sense. Avoid with a fish allergy.
Meal ideas
- Bulking toast: oil-packed tuna, mashed avocado and chili flakes on two slices of sourdough.
- Mediterranean bowl with tuna, chickpeas, red onion, parsley and lemon juice.
- Nicoise-style plate: tuna, boiled eggs, green beans, potatoes and olives.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (92%) and Vitamin D (34%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 14.7 g | #11 of 16 |
| Protein per 100 g | 29.1 g | #1 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 198 kcal | #13 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Trout, rainbow, farmed (raw)
141 kcal · P 20.8 · C 0 · F 6.2
→Salmon, Atlantic, wild (raw)
142 kcal · P 19.8 · C 0 · F 6.3
→Mussels, blue (raw)
86 kcal · P 11.9 · C 3.7 · F 2.2
→Smoked salmon (cold-smoked)
117 kcal · P 18.3 · C 0 · F 4.3
→Scallops (raw)
69 kcal · P 12.1 · C 3.2 · F 0.5
→Sardines, canned in oil, with bones (drained)
208 kcal · P 24.6 · C 0 · F 11.5
Compare Tuna, light, canned in oil with Trout, rainbow, farmed (raw) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in tuna, light, canned in oil?
Tuna, light, canned in oil (drained) has about 198 kcal per 100 g, or roughly 281 kcal per 1 can drained (142 g).
How much protein is in tuna, light, canned in oil?
About 29.1 g of protein per 100 g and 41.3 g per 1 can drained. That works out to 14.7 g per 100 kcal, so it's a very protein-dense food.
Is tuna, light, canned in oil good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Does draining tuna in oil remove the extra calories?
Only some of them. Draining gets rid of much of the free oil, but the fish absorbs some during canning. Even after a thorough drain, oil-packed tuna stays clearly higher in fat and calories than water-packed, and this entry reflects that.
Does oil-packed tuna have more omega-3s?
Not necessarily. Some of the fish's own omega-3 fat can leach into the oil you pour away, and the added oil is usually a plant oil, not fish oil. Light tuna is a modest omega-3 source either way compared with salmon, sardines or mackerel.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.