Fish, tuna, light, canned in oil, drained solids
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
This is the pantry workhorse: flaky, savory chunks of light tuna preserved in oil, then drained. The oil lends a richer, more rounded mouthfeel than water-packed varieties, softening the fish's natural firmness. It's a protein powerhouse, delivering nearly 30 grams of complete protein with zero carbohydrates.
Calorie split: 61% protein · 0% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love it for its unmatched convenience and savory, umami-rich flavor that forms the backbone of countless quick meals. Its versatility makes it a staple for everything from classic sandwiches to elegant pasta dishes, bridging casual and gourmet cooking.
⚠️ Watch-outs & how to enjoy it better
The primary concern is mercury content; light tuna (typically skipjack) has lower levels than albacore, but frequent, large servings may pose a risk, especially for pregnant women and young children. The oil packing also adds calories and fat. To mitigate, practice portion control (stick to 1-2 servings per week), and pair it with fiber-rich vegetables or whole grains to create a more balanced meal.
Key benefits
- Excellent source of high-quality, complete protein
- Provides omega-3 fatty acids (EPA and DHA)
- Convenient, shelf-stable protein source
- Rich in selenium, an important antioxidant mineral
- Contains niacin (vitamin B3) for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'light' in canned tuna refers primarily to the flesh color and species (like skipjack or yellowfin), not necessarily a lower fat or calorie count compared to 'white' (albacore) tuna.
Full nutrition (USDA data · scales with serving)
| Water | 59.8 g |
| Energy | 198 kcal |
| Energy | 830 kj |
| Protein | 29.1 g |
| Total lipid (fat) | 8.2 g |
| Ash | 2.8 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 311 mg |
| Potassium, K | 207 mg |
| Sodium, Na | 416 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 76.0 ug |
| Fluoride, F | 31.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.12 mg |
| Niacin | 12.4 mg |
| Pantothenic acid | 0.37 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 29.3 mg |
| Vitamin B-12 | 2.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 23.0 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 77.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.87 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 4.0 mg |
| Tocopherol, delta | 1.2 mg |
| Tocotrienol, alpha | 0.05 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 269 iu |
| Vitamin D (D2 + D3) | 6.7 ug |
| Vitamin D3 (cholecalciferol) | 6.7 ug |
| Vitamin K (phylloquinone) | 44.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.10 g |
| Cholesterol | 18.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.3 g |
| Isoleucine | 1.3 g |
| Leucine | 2.4 g |
| Lysine | 2.7 g |
| Methionine | 0.86 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.98 g |
| Valine | 1.5 g |
| Arginine | 1.7 g |
| Histidine | 0.86 g |
| Alanine | 1.8 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.4 g |
| Proline | 1.0 g |
| Serine | 1.2 g |
FAQ
Is canned tuna in oil healthier than in water?
It depends on your goals. Oil-packed has more calories and fat, but also a richer flavor and higher levels of fat-soluble vitamins. Water-packed is leaner. Both are excellent protein sources; choose based on your dietary needs and taste preference.
How much mercury is in light canned tuna?
Light tuna (usually skipjack) averages about 0.122 parts per million (ppm) of mercury, which is lower than albacore's ~0.358 ppm. The FDA considers it a 'best choice' for regular consumption within recommended weekly limits.
Can I use the oil from the can?
Yes! The oil is infused with tuna flavor and is great for sautéing vegetables, making a quick vinaigrette, or adding richness to a bean salad. Just be mindful it adds calories and fat to your dish.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.98 kcal/g · 59% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.