Fish, tuna, white, canned in water, drained solids
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
This is lean, flaky white tuna, typically albacore, that's been cooked, canned in water, and drained. Its texture is firm yet tender, with a mild, clean flavor that's less 'fishy' than oil-packed varieties. Nutritionally, it's a protein powerhouse with minimal fat and zero carbohydrates.
Calorie split: 78% protein · 0% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and mild taste, making it a quick, reliable protein for everything from salads to sandwiches. It's a cultural staple for easy, healthy meals, especially in American and Japanese home cooking.
⚠️ Watch-outs & how to enjoy it better
The primary caution is potential mercury content in certain tuna species (like albacore), so pregnant women and young children should moderate intake. It can also be high in sodium from the canning liquid. Counteract this by choosing 'low sodium' versions, rinsing the solids, and pairing it with potassium-rich foods like leafy greens or avocado to help balance electrolytes.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in fat and calories
- Provides essential omega-3 fatty acids
- Convenient, shelf-stable pantry staple
- Contains selenium, a key antioxidant mineral
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific term 'light tuna' on a can often refers to skipjack, which is smaller and has a darker flesh and stronger flavor than the 'white' or 'albacore' tuna.
Full nutrition (USDA data · scales with serving)
| Water | 73.2 g |
| Energy | 128 kcal |
| Energy | 536 kj |
| Protein | 23.6 g |
| Total lipid (fat) | 3.0 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 377 mg |
| Zinc, Zn | 0.48 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 65.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.04 mg |
| Niacin | 5.8 mg |
| Pantothenic acid | 0.12 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 29.3 mg |
| Vitamin B-12 | 1.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 20.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.85 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.08 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 80.0 iu |
| Vitamin D (D2 + D3) | 2.0 ug |
| Vitamin D3 (cholecalciferol) | 2.0 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.79 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 | 0.08 g |
| SFA 16:0 | 0.59 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 0.78 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 0.52 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.04 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.05 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.23 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.63 g |
| Cholesterol | 42.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.9 g |
| Lysine | 2.2 g |
| Methionine | 0.70 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.92 g |
| Tyrosine | 0.80 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.69 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.5 g |
| Glycine | 1.1 g |
| Proline | 0.83 g |
| Serine | 0.96 g |
FAQ
What's the difference between 'white' and 'light' canned tuna?
'White' tuna is almost always albacore, which is larger, milder, and more expensive. 'Light' tuna is typically skipjack or yellowfin, which has a stronger flavor, darker color, and generally lower mercury levels.
Is canned tuna in water as healthy as fresh?
Canned tuna retains most of its protein and omega-3 benefits. The main nutritional differences are that canning can add sodium, and the cooking process may slightly reduce some heat-sensitive vitamins, but it remains an exceptionally nutritious and convenient food.
How can I reduce the 'canned' taste?
Simply drain the tuna well and rinse it under cold water for a few seconds. This removes excess sodium and the canning liquid, resulting in a cleaner, fresher taste. Patting it dry with a paper towel also helps.
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 1.28 kcal/g · 74% 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: 1.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.