Talking Tuna - Calories in Tuna

Calories in tuna packed in oil, tuna packed in water, yellowfin tuna, bluefin tuna and skipjack tuna.

Opting for the tuna that is sealed in water rather than oil can save you calories and fat in your diet. Take note that the caloric amount in tuna will vary depending upon which name brands you use as well as the species of tuna.

We have nutrition facts for yellowfin, bluefin, and skipjack tuna below - as well as tuna salad calories. A short list of tuna calories:

3 ounces drained, light, canned in water - 99 calories

3 ounces of chunk light tuna packed in oil, 168 calories

Nutrition Tips & Facts for Dieters & Tuna

Canned tuna is one of a dieter's TOP PICKS while dieting.

Tuna is naturally low in calories.

Tuna is tasty and renders healthy benefits for the body - barring specific consumption recommendations to certain individuals from the USDA. We recommend consuming 3 ounces of tuna no more than once per week. Because tuna is a very large fish, it has time to collect toxins in the body. The more toxins, the higher the health risks where tuna consumption is concerned.

TUNA IN WATER Tuna, Light - canned in water with solids drained. Nutrition Facts & Calories in Light Tuna	Units	1 cup, solid or chunks ------- 154g	1 oz ------- 28.35g	1 can ------- 165g	3 oz ------- 85g	1 can (12.5 oz), drained ------- 315g
Energy	kcal	179	33	191	99	365
Protein	g	39.29	7.23	42.09	21.68	80.36
Total lipid (fat)	g	1.26	0.23	1.35	0.70	2.58
Ash	g	2.28	0.42	2.44	1.26	4.66
Carbohydrate, by difference	g	0.00	0.00	0.00	0.00	0.00
Fiber, total dietary	g	0.0	0.0	0.0	0.0	0.0
Sugars, total	g	0.00	0.00	0.00	0.00	0.00
Minerals
Calcium, Ca	mg	17	3	18	9	35
Iron, Fe	mg	2.36	0.43	2.52	1.30	4.82
Magnesium, Mg	mg	42	8	45	23	85
Phosphorus, P	mg	251	46	269	139	513
Potassium, K	mg	365	67	391	201	747
Sodium, Na	mg	521	96	558	287	1065
Zinc, Zn	mg	1.19	0.22	1.27	0.65	2.43
Copper, Cu	mg	0.079	0.014	0.084	0.043	0.161
Manganese, Mn	mg	0.017	0.003	0.018	0.009	0.035
Fluoride, F	µg	28.6	5.3	30.7	15.8	58.6
Selenium, Se	µg	123.8	22.8	132.7	68.3	253.3
Lipids
Fatty acids, total saturated	g	0.360	0.066	0.386	0.199	0.737
Fatty acids, total monounsaturated	g	0.245	0.045	0.262	0.135	0.501
Fatty acids, total polyunsaturated	g	0.519	0.096	0.556	0.286	1.062
Cholesterol	mg	46	9	50	26	94

TUNA IN OIL Nutrition Facts & Calories in Light Tuna	Units	1 cup, solid or chunks ------- 146g	1 oz ------- 28.35g	1 can ------- 171g	3 oz ------- 85g	1 can (12.5 oz), drained ------- 321g
Proximates
Energy	kcal	289	56	339	168	636
Protein	g	42.53	8.26	49.81	24.76	93.51
Total lipid (fat)	g	11.99	2.33	14.04	6.98	26.35
Ash	g	4.03	0.78	4.72	2.35	8.86
Carbohydrate, by difference	g	0.00	0.00	0.00	0.00	0.00
Fiber, total dietary	g	0.0	0.0	0.0	0.0	0.0
Sugars, total	g	0.00	0.00	0.00	0.00	0.00
Minerals
Calcium, Ca	mg	19	4	22	11	42
Iron, Fe	mg	2.03	0.39	2.38	1.18	4.46
Magnesium, Mg	mg	45	9	53	26	100
Phosphorus, P	mg	454	88	532	264	998
Potassium, K	mg	302	59	354	176	664
Sodium, Na	mg	517	100	605	301	1136
Zinc, Zn	mg	1.31	0.26	1.54	0.77	2.89
Copper, Cu	mg	0.104	0.020	0.121	0.060	0.228
Manganese, Mn	mg	0.022	0.004	0.026	0.013	0.048
Fluoride, F	µg	45.3	8.8	53.0	26.4	99.5
Selenium, Se	µg	111.0	21.5	130.0	64.6	244.0
Lipids
Fatty acids, total saturated	g	2.240	0.435	2.623	1.304	4.924
Fatty acids, total monounsaturated	g	4.306	0.836	5.043	2.507	9.466
Fatty acids, total polyunsaturated	g	4.212	0.818	4.933	2.452	9.261
Cholesterol	mg	26	5	31	15	58

FRESH YELLOWFIN TUNA Nutrition Facts & Calories for tuna, fresh, yellowfin, raw	Units	1 oz, boneless ------- 28.35g	1 cubic inch, boneless ------- 16g	3 oz ------- 85g
Calories, Energy	kcal	31	17	93
Protein	g	6.92	3.90	20.74
Total lipid (fat)	g	0.14	0.08	0.42
Fatty acids, total trans	g	0.005	0.003	0.014
Fatty acids, total trans-monoenoic	g	0.001	0.000	0.003
Fatty acids, total trans-polyenoic	g	0.004	0.002	0.011
Fatty acids, total polyunsaturated	g	0.042	0.024	0.125
Fatty acids, total monounsaturated	g	0.033	0.019	0.099
acids, total saturated	g	0.049	0.028	0.146
Ash	g	0.46	0.26	1.39
Carbohydrate, by difference	g	0.00	0.00	0.00
Fiber, total dietary	g	0.0	0.0	0.0
Sugars, total	g	0.00	0.00	0.00
Minerals
Calcium, Ca	mg	1	1	3
Iron, Fe	mg	0.22	0.12	0.65
Magnesium, Mg	mg	10	6	30
Phosphorus, P	mg	79	44	236
Potassium, K	mg	125	71	375
Sodium, Na	mg	13	7	38
Zinc, Zn	mg	0.10	0.06	0.31
Copper, Cu	mg	0.010	0.006	0.031
Manganese, Mn	mg	0.003	0.002	0.009
Selenium, Se	µg	25.7	14.5	77.0

FRESH BLUEFIN TUNA Nutrition Facts & Calories for Fresh Bluefin Tuna, Cooked, Dry Heat	Units	3 oz ------- 85g
Calories, Energy	kcal	156
Protein	g	25.42
Total lipid (fat)	g	5.34
Ash	g	1.28
Carbohydrate, by difference	g	0.00
Fiber, total dietary	g	0.0
Minerals
Calcium, Ca	mg	8
Iron, Fe	mg	1.11
Magnesium, Mg	mg	54
Phosphorus, P	mg	277
Potassium, K	mg	275
Sodium, Na	mg	42
Zinc, Zn	mg	0.65
Copper, Cu	mg	0.093
Manganese, Mn	mg	0.017
Selenium, Se	µg	39.8

FRESH SKIPJACK TUNA Nutrition Facts & Calories for Fish, tuna, fresh, skipjack, raw	Units	1/2 fillet ------- 198g	3 oz ------- 85g
Calories, Energy	kcal	204	88
Protein	g	43.56	18.70
Total lipid (fat)	g	2.00	0.86
Ash	g	2.57	1.10
Carbohydrate, by difference	g	0.00	0.00
Fiber, total dietary	g	0.0	0.0
Minerals
Calcium, Ca	mg	57	25
Iron, Fe	mg	2.48	1.06
Magnesium, Mg	mg	67	29
Phosphorus, P	mg	440	189
Potassium, K	mg	806	346
Sodium, Na	mg	73	31
Zinc, Zn	mg	1.62	0.70
Copper, Cu	mg	0.170	0.073
Manganese, Mn	mg	0.030	0.013
Selenium, Se	µg	72.3	31.0

TUNA SALAD Tuna Salad Calories & Nutrition Facts	Units	1 cup ------- 205g	3 oz ------- 85g
Calories, Energy	kcal	383	159
Protein	g	32.88	13.63
Total lipid (fat)	g	18.98	7.87
Ash	g	4.39	1.82
Carbohydrate, by difference	g	19.29	8.00
Fiber, total dietary	g	0.0	0.0
Minerals
Calcium, Ca	mg	35	14
Iron, Fe	mg	2.05	0.85
Magnesium, Mg	mg	39	16
Phosphorus, P	mg	365	151
Potassium, K	mg	365	151
Sodium, Na	mg	824	342
Zinc, Zn	mg	1.15	0.48
Copper, Cu	mg	0.297	0.123
Manganese, Mn	mg	0.082	0.034
Selenium, Se	µg	84.5	35.0
Vitamins
Vitamin C, total ascorbic acid	mg	4.5	1.9
Thiamin	mg	0.064	0.026
Riboflavin	mg	0.144	0.060
Niacin	mg	13.735	5.695
Pantothenic acid	mg	0.533	0.221
Vitamin B-6	mg	0.166	0.069
Folate, total	µg	16	7
Folic acid	µg	0	0
Folate, food	µg	16	7
Folate, DFE	µg_DFE	16	7
Vitamin B-12	µg	2.46	1.02
Vitamin A, RAE	µg_RAE	49	20
Retinol	µg	45	19
Vitamin A, IU	IU	199	82
Lipids
Fatty acids, total saturated	g	3.165	1.312
Fatty acids, total monounsaturated	g	5.918	2.454
Fatty acids, total polyunsaturated	g	8.450	3.504
Cholesterol	mg	27	11

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