Fish, tuna, white, canned in water, without salt, drained solids
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
This is lean, flaky white tuna packed in water, offering a clean, mild flavor and a tender, slightly firm texture. It's a protein powerhouse with virtually no fat or carbohydrates, making it a staple for clean eating. Its neutral taste acts as a blank canvas, readily absorbing dressings and seasonings.
Calorie split: 78% protein · 0% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible convenience and versatility—it's ready to eat and can be instantly transformed into salads, sandwiches, or pasta dishes. Its mild, non-fishy flavor makes it accessible even for those who are typically seafood-averse.
⚠️ Watch-outs & how to enjoy it better
As a canned product, it can sometimes have a soft, mushy texture that some find unappealing compared to fresh fish. It is a common allergen (fish), and while drained, some brands may contain trace sodium; always check labels if monitoring intake. Pair it with crunchy vegetables (like celery in a salad) or whole-grain toast to add texture and fiber, creating a more balanced meal.
Key benefits
- Excellent source of complete, high-quality protein
- Very low in calories and fat
- Contains no carbohydrates or sugar
- Rich in selenium and niacin
- Convenient, shelf-stable pantry protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'white tuna' in canned products typically refers to Albacore tuna, which has a lighter flesh color and a milder flavor than the darker 'light tuna' (often Skipjack).
Full nutrition (USDA data · scales with serving)
| Water | 74.0 g |
| Energy | 128 kcal |
| Energy | 536 kj |
| Protein | 23.6 g |
| Total lipid (fat) | 3.0 g |
| Ash | 0.63 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 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 | 50.0 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 |
| Vitamin B-12 | 1.2 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 6.0 ug |
| Vitamin A, IU | 19.0 iu |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.79 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 Albacore, which is larger, has lighter flesh, and a milder, more delicate flavor. 'Light tuna' is usually Skipjack, which is smaller, has darker flesh, a stronger flavor, and is often less expensive.
Why is it packed in water instead of oil?
Packing in water is a lower-calorie option that preserves the fish's natural flavor without adding extra fats. It results in a leaner product, ideal for those monitoring fat intake.
How should I store leftover canned tuna?
Once opened, transfer any unused tuna to an airtight container, refrigerate, and consume within 2-3 days. Do not store it in the opened can.
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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.