Tuna Macros: Complete Nutrition Facts & Calories

Tuna is the ultimate budget protein—affordable, shelf-stable, high in protein, and virtually zero-prep. A single can packs more protein than a chicken breast for a fraction of the cost and effort.

But tuna macros vary significantly based on type (light vs. albacore), packing medium (water vs. oil), and whether you drain it. This guide breaks down tuna macros completely so you know exactly what you’re getting from every can and preparation.

Tuna Macros: Quick Reference

Here’s what you need to know for the most common tuna types.

Canned Tuna in Water (Drained)

Serving	Calories	Protein	Carbs	Fat
100g	116	26g	0g	0.8g
1 can (5 oz/142g) drained	130	37g	0g	1g
3 oz (85g)	99	22g	0g	0.7g
1/2 can (2.5 oz)	65	18.5g	0g	0.5g

Canned Tuna in Oil (Drained)

Serving	Calories	Protein	Carbs	Fat
100g	198	29g	0g	8g
1 can (5 oz/142g) drained	280	41g	0g	11g
3 oz (85g)	168	25g	0g	7g

Fresh Tuna Steak (Cooked)

Serving	Calories	Protein	Carbs	Fat
100g	184	30g	0g	6g
4 oz (113g)	208	34g	0g	7g
6 oz (170g)	313	51g	0g	10g

Key insight: Tuna in water is dramatically lower in calories than tuna in oil—a 150-calorie difference per can while providing the same protein.

Canned Tuna: Water vs. Oil

This is the biggest macro decision you’ll make with tuna.

Side-by-Side Comparison (Per 5 oz Can, Drained)

Factor	Tuna in Water	Tuna in Oil
Calories	130	280
Protein	37g	41g
Fat	1g	11g
Omega-3s	300mg	600mg
Price	Same	Same
Taste	Drier, fishier	Richer, milder

Why Choose Water

For weight loss/cutting:

• 150 fewer calories per can
• Same protein (actually, slightly less)
• Can add your own healthy fats if desired

Best uses:

• When mixing with other ingredients (mayo, etc.)
• High-volume eating on a cut
• When you need maximum protein per calorie

Why Choose Oil

For bulking/maintenance:

• More omega-3 fatty acids
• Better taste and texture
• More satisfying

Best uses:

• Eating straight from the can
• When you have calories to spare
• When flavor matters most

The Draining Factor

Tuna in oil: Draining removes about 40% of the oil, but significant fat remains. Even drained, oil-packed tuna has 7-8x more fat than water-packed.

Tuna in water: Draining has minimal calorie impact—mostly just removes water and slight fish liquid.

Tip: If using oil-packed tuna, press firmly with paper towels to remove maximum oil.

Canned Tuna Types Explained

Not all canned tuna is the same. Here’s how they differ:

Chunk Light vs. Albacore (White)

Per 5 oz Can (Drained)	Chunk Light	Albacore
Calories	130	145
Protein	37g	38g
Fat	1g	2.5g
Mercury level	Lower	Higher
Price	Lower	Higher
Texture	Softer, flakier	Firmer, meatier

Which Should You Choose?

Chunk Light Tuna:

• Better for: Budget, eating frequently, cutting
• Source: Skipjack tuna
• Mercury: Lower (can eat 12 oz/week per FDA)
• Best for: Tuna salad, casseroles, mixing with other ingredients

Albacore (White) Tuna:

• Better for: Taste, special occasions
• Source: Albacore tuna
• Mercury: Higher (limit to 6 oz/week per FDA)
• Best for: Eating plain, tuna melts, when texture matters

Solid vs. Chunk

Solid: Larger pieces, better for eating plain Chunk: Flaked pieces, better for mixing (salads, sandwiches) Macros: Identical—the difference is texture only

Fresh Tuna Macros

Fresh tuna steaks have different macros than canned.

Yellowfin Tuna (Ahi)

Serving	Calories	Protein	Carbs	Fat
100g raw	109	24g	0g	1g
100g cooked	130	29g	0g	1.2g
6 oz steak cooked	221	49g	0g	2g

Bluefin Tuna

Serving	Calories	Protein	Carbs	Fat
100g raw	144	23g	0g	5g
100g cooked	184	30g	0g	6g
6 oz steak cooked	313	51g	0g	10g

Fresh vs. Canned Comparison

Per 100g	Canned (Water)	Fresh Yellowfin	Fresh Bluefin
Calories	116	130	184
Protein	26g	29g	30g
Fat	0.8g	1.2g	6g
Omega-3s	~300mg	~300mg	~1,200mg

Fresh tuna advantages:

• Better texture
• Higher omega-3s (especially bluefin)
• No added sodium

Canned tuna advantages:

• Much cheaper
• Shelf-stable
• No cooking required
• Pre-portioned

Making Tuna Work for Different Diets

Weight Loss/Cutting

Tuna in water is one of the best cutting proteins:

Why it works:

• 37g protein per can (130 calories)
• Protein-to-calorie ratio: 28g per 100 calories
• Zero prep—open and eat
• Cheap protein source

Cutting meal example:

Ingredient	Calories	Protein
1 can tuna (water)	130	37g
2 cups mixed greens	15	1g
1/4 avocado	80	1g
Lemon juice, vinegar	5	0g
Total	230	39g

High-Protein Diet

Tuna delivers protein incredibly efficiently:

Protein per dollar comparison:

Protein Source	Protein per $1 (approx)
Canned tuna	25-30g
Chicken breast	15-20g
Greek yogurt	10-12g
Protein powder	15-20g

Canned tuna is often the most affordable protein source available.

Keto/Low-Carb

Tuna is perfect for keto:

• Zero carbs
• High protein
• Variable fat (choose water or oil based on fat goals)

Keto tuna salad:

Ingredient	Calories	Carbs	Fat
1 can tuna (water)	130	0g	1g
2 tbsp mayo	180	0g	20g
Celery, onion	10	2g	0g
Total	320	2g	21g

Muscle Building

Tuna supports muscle building affordably:

Post-workout tuna meal:

Ingredient	Calories	Protein	Carbs
1 can tuna (water)	130	37g	0g
2 slices whole grain bread	160	8g	28g
1 tbsp light mayo	45	0g	1g
Lettuce, tomato	10	0.5g	2g
Total	345	45.5g	31g

Tuna Recipes and Meal Ideas

Classic Tuna Salad Variations

Light tuna salad (cutting):

Ingredient	Calories	Protein
1 can tuna (water)	130	37g
2 tbsp Greek yogurt	20	3g
1 tsp Dijon mustard	5	0g
Diced celery, onion	10	0g
Total	165	40g

Classic tuna salad (balanced):

Ingredient	Calories	Protein
1 can tuna (water)	130	37g
1.5 tbsp mayo	135	0g
Celery, onion	10	0g
Total	275	37g

Rich tuna salad (bulking):

Ingredient	Calories	Protein
1 can tuna (oil, drained)	280	41g
2 tbsp mayo	180	0g
1/4 avocado	80	1g
Total	540	42g

Tuna Meal Prep Ideas

Tuna stuffed avocado:

Ingredient	Calories	Protein
1/2 can tuna	65	18.5g
1/2 avocado	160	2g
1 tbsp salsa	10	0g
Total	235	20.5g

Mediterranean tuna bowl:

Ingredient	Calories	Protein
1 can tuna (water)	130	37g
1/2 cup quinoa	111	4g
1/4 cup chickpeas	55	3g
Olives, cucumber, tomato	50	1g
1 tbsp olive oil	120	0g
Total	466	45g

Spicy tuna rice bowl:

Ingredient	Calories	Protein
1 can tuna (water)	130	37g
1 tbsp sriracha mayo	90	0g
1/2 cup rice	103	2g
Cucumber, avocado	100	1g
Total	423	40g

Protein-Packed Tuna Snacks

Tuna on crackers:

• 1/2 can tuna + 6 whole wheat crackers
• ~200 calories, 20g protein

Tuna cucumber rounds:

• 1/2 can tuna + 1/2 cucumber
• ~80 calories, 19g protein

Tuna lettuce wraps:

• 1 can tuna + lettuce leaves + mustard
• ~140 calories, 38g protein

Tuna Meal Prep Strategies

Pre-Made Tuna Salad

Batch prep:

1. Make 3-4 cans worth of tuna salad
2. Store in portions (1 can per container)
3. Refrigerate up to 3-4 days
4. Use for sandwiches, salads, wraps

Why it works:

• Faster than making fresh each time
• Consistent macros per portion
• Grab-and-go convenience

Tuna Storage Guidelines

Form	Refrigerator	Pantry
Unopened can	Not needed	3-5 years
Opened, in container	3-4 days	N/A
Tuna salad	3-4 days	N/A
Fresh tuna (raw)	1-2 days	N/A
Fresh tuna (cooked)	3-4 days	N/A

Budget Tuna Tips

Maximize value:

• Buy in bulk (12-packs are cheaper per can)
• Store brands have identical nutrition
• Chunk light is cheaper than albacore
• Watch for sales—stock up when cheap

Cost per 30g protein:

Brand	Approximate Cost
Store brand	$0.60-0.80
Starkist/Bumble Bee	$0.90-1.20
Premium brands	$1.50-2.00

Mercury Considerations

Mercury in tuna is a legitimate concern, especially for frequent consumers.

FDA Guidelines

Tuna Type	Weekly Limit
Chunk light (skipjack)	12 oz (2-3 cans)
Albacore (white)	6 oz (1 can)
Fresh yellowfin/bluefin	6 oz

Who Should Be More Careful

Limit more strictly:

• Pregnant women
• Nursing mothers
• Young children

Can follow standard guidelines:

• Healthy adults
• Those who vary their fish intake

Reducing Mercury Exposure

1. Choose chunk light over albacore
2. Rotate protein sources — don’t eat tuna daily
3. Vary your fish — salmon, sardines, and tilapia are lower mercury
4. Check brands — some test for lower mercury

Tuna vs. Other Proteins

Per 100g (Cooked/Drained)

Protein	Calories	Protein	Fat	Price/Serving
Tuna (water)	116	26g	0.8g	$0.50-0.75
Chicken breast	165	31g	3.6g	$1.00-1.50
Salmon	208	20g	13g	$2.00-3.00
Tilapia	128	26g	2.6g	$0.75-1.00
Shrimp	99	21g	1g	$1.50-2.00
Cod	105	23g	0.9g	$1.00-1.50

Tuna advantages:

• Best protein-to-calorie ratio
• Cheapest per gram of protein
• Zero prep required
• Long shelf life

Tuna disadvantages:

• Mercury concerns limit frequency
• Repetitive taste
• Less versatile than chicken

Common Tracking Mistakes

Mistake #1: Not Specifying Water vs. Oil

Tuna in water: 130 cal/can Tuna in oil: 280 cal/can

That’s a 150-calorie difference—more than a full meal’s worth of error if eating multiple cans.

Fix: Always check the can and use the correct database entry.

Mistake #2: Not Draining Properly

“Tuna in oil, drained” assumes you pressed out most oil. A quick drain leaves significant oil behind.

Fix: Press tuna firmly with paper towels, or use the nutrition for “undrained” if you don’t drain well.

Mistake #3: Forgetting Mayo/Dressing Calories

Plain tuna: 130 calories Tuna salad with 2 tbsp mayo: 310 calories

The add-ins often exceed the tuna itself.

Fix: Log every addition—mayo, relish, celery, etc.

Mistake #4: Assuming All Cans Are 5 oz

Can sizes vary: 2.6 oz pouches, 5 oz cans, 12 oz cans.

Fix: Check the can weight and adjust accordingly.

Mistake #5: Ignoring Fresh Tuna Differences

Fresh tuna (especially bluefin) has significantly different macros than canned.

Fix: Use specific entries for the type of tuna you’re eating.

The Bottom Line

Tuna is a macro-counting essential:

• 116 calories per 100g (water) — Among the leanest proteins
• 26g protein per 100g — Excellent protein density
• Zero carbs — Perfect for any low-carb approach
• Affordable — Best budget protein source

Key tracking rules:

1. Always specify water vs. oil
2. Drain and log accordingly
3. Track all add-ins (mayo, etc.)
4. Respect mercury limits (2-3 cans/week for light tuna)

Whether you’re cutting and need maximum protein for minimum calories, or just want an easy protein source that requires zero cooking, tuna delivers reliable macros at an unbeatable price.

Related guides:

• Salmon Macros
• Chicken Breast Macros
• High-Protein Macro Meals