Calories in Tuna

100 g of tuna has 90 kcal, and 1 can of tuna (107 g) has about 96 kcal.

90 kcalper 100 g

96 kcal in 1 can (107 g)

Low density · 0.9 kcal per g

Protein 19g 90% of the calories
Carbs 0.1g 0% of the calories
Fat 0.9g 10% of the calories

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 22 minutes of walking, or 8 minutes of running, for a 70 kg body - context, not a debt to work off.

Tuna nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 can (107 g)
Nutrient	Per 100 g	Per serving
Energy	90kcal	96kcal
Fat	0.94g	1g
Saturated Fat	0.22g	0.24g
Unsaturated Fat	0.72g	0.77g
Carbs	0.08g	0.086g
Sugars	-	-
Fiber	-	-
Protein	19g	20.3g
Salt	0.55g	0.59g
Water	79g	84.5g

Monounsaturated	0.11g	0.12g
Polyunsaturated	0.26g	0.28g
Omega-3	0.22g	0.24g
ALA	0.002g	0.002g
DHA	0.2g	0.21g
EPA	0.025g	0.027g
Omega-6	0.035g	0.037g
AA	0.022g	0.024g
LA	0.013g	0.014g
Trans Fat	0.002g	0.002g
Cholesterol	36mg	38.5mg

Vitamin B1 (Thiamine)	0.03mg	0.032mg
Vitamin B2 (Riboflavin)	0.082mg	0.088mg
Vitamin B3 (Niacin)	9.9mg	10.6mg
Vitamin B5 (Pantothenic Acid)	0.15mg	0.16mg
Vitamin B6 (Pyridoxine)	0.32mg	0.34mg
Vitamin B12 (Cobalamin)	2.6µg	2.7µg
Vitamin D	47IU	50.3IU

Calcium	18mg	19.3mg
Copper	0.048mg	0.051mg
Iron	1.7mg	1.8mg
Magnesium	22.7mg	24.3mg
Manganese	0.019mg	0.02mg
Phosphorus	137mg	147mg
Potassium	176mg	188mg
Selenium	67.8µg	72.5µg
Zinc	0.66mg	0.71mg

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in tuna

1 can (107 g) is 96 kcal, about 5% of a 2,000 kcal day.

High in selenium67.8 µg per 100 g (123% of the daily reference)
High in vitamin B122.6 µg per 100 g (103% of the daily reference)
High in protein19 g per 100 g, 90% of the calories
Low in fat0.94 g per 100 g
Low in saturated fat0.22 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of tuna

50 g	45 kcal
100 g	90 kcal
107 g1 can	96 kcal
200 g	180 kcal
214 g2 servings	193 kcal

Any amount g 96 kcal

Foods with similar calories

Other published foods within reach of 90 kcal per 100 g, so the number has something to sit against.

Cod 5 kcal more 95kcal / 100 g

Ham 27 kcal more 117kcal / 100 g

Shrimp Same calories 90kcal / 100 g

Turkey 49 kcal more 139kcal / 100 g

Banana 7 kcal more 97kcal / 100 g

Egg 44 kcal more 134kcal / 100 g

Questions about tuna

1 can of tuna (107 g) has about 96 kcal, and 100 g has 90 kcal.

1 can of tuna (107 g) has 20.3 g of protein, and 100 g has 19 g. The macro calculator works out how much protein you need a day.

It depends on how it is prepared. Per 100 g: canned in water 90 kcal, raw, ahi or yellowfin 102 kcal, canned in oil, drained 206 kcal. This page shows tuna (canned in water).

Yes. 100 g of tuna has 67.8 µg of selenium, 123% of what an adult needs in a day.

Yes. 100 g of tuna has 19 g of protein, and protein makes up 84% of the calories.

100 g of tuna covers this much of an adult's daily need: selenium 123%, vitamin B12 103%, vitamin B3 62%, vitamin D 24%.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 can of tuna (107 g) has about 96 kcal. The calorie calculator works out how many you need.

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