Know what’s on your plate

White canned tuna in water

Calories & nutrition facts

white, canned in water, drained solids

128

calorieskcal per 100 g

Protein24 g

Carbs0 g

Fat3 g

Percent calories

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Nutrition facts

Per 100 g% DV

Calories 128 kcal —
Protein 24 g 47%
Carbohydrate 0 g 0%
Fat 3 g 4%
Saturated fat 0.8 g 4%
Fibre 0 g 0%
Sugars 0 g —
Sodium 377 mg 16%
Cholesterol 42 mg 14%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 6 µg 1%
Vitamin C 0 mg 0%
Vitamin D 2 µg 10%
Vitamin E 0.85 mg 6%
Vitamin K 2.5 µg 2%
Thiamin (B1) 0.01 mg 1%
Riboflavin (B2) 0.04 mg 3%
Niacin (B3) 5.8 mg 36%
Pantothenic acid (B5) 0.12 mg 2%
Vitamin B6 0.22 mg 13%
Folate (B9) 2 µg 1%
Vitamin B12 1.2 µg 49%
Choline 29.3 mg 5%

Minerals

Calcium 14 mg 1%
Iron 0.97 mg 5%
Magnesium 33 mg 8%
Phosphorus 217 mg 17%
Potassium 237 mg 5%
Zinc 0.48 mg 4%
Copper 0.04 mg 4%
Manganese 0.02 mg 1%
Selenium 65.7 µg 119%

Calories by portion

Portion	Weight	Calories	Protein	Fat
100 g	100 g	128	24 g	3 g
1 × oz	85 g	109	20 g	2.5 g
1 × can	172 g	220	41 g	5.1 g
2 × oz	170 g	218	40 g	5 g
½ × oz	42.5 g	54	10 g	1.3 g
3 × oz	255 g	326	60 g	7.6 g
4 × oz	340 g	435	80 g	10 g

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Questions about White canned tuna in water

Do you need to drain white tuna canned in water?

Drain it well for sandwiches, salads and pasta so it does not make them watery. Press gently with a fork or let it sit in a sieve; keep a spoonful of the liquid if you want to loosen a tuna sauce.

Can you eat white tuna straight from the tin?

Yes. Canned tuna is already cooked, so you can eat it cold or stir it into a dish at the end of cooking. Once opened, transfer any leftovers to a covered container and refrigerate.

How long does an opened tin of white tuna keep in the fridge?

Keep it in a covered, non-metal container and use it within 3–4 days. Do not leave it in the opened tin, and discard it if it has been left at room temperature for more than 2 hours.

What can you make with white tuna canned in water?

Mix it with mayonnaise, chopped celery and a little lemon for a sandwich filling, or fold it through pasta with peas and sweetcorn. It also works in a Niçoise-style salad with potatoes, green beans, tomatoes and egg.

How can you stop white tuna from drying out in a cooked dish?

It is already cooked, so add it near the end and heat just until steaming. For tuna melts or baked pasta, mix it with a moist sauce first and avoid prolonged baking.

What can you use instead of white tuna canned in water?

Canned salmon is a handy swap in sandwiches and salads, though its flavour is richer and more distinct. Chickpeas, lightly mashed with lemon and mayonnaise, make a fish-free filling with a similarly flaky texture.

Is white tuna canned in water different from light tuna in water?

Yes: white tuna is usually albacore, with pale flesh and a firmer, milder flavour; light tuna is generally darker and softer. Light canned tuna in water has 86 kcal per 100 g, compared with 128 kcal in white tuna.

Is white tuna canned in water high in mercury?

Albacore, the tuna commonly sold as white tuna, tends to contain more mercury than smaller tuna types such as skipjack. Keep tuna portions moderate, and people who are pregnant or may become pregnant should follow current local guidance on how often to eat it.

Source: USDA FoodData Central 175158 · per 100 g · carbohydrate per EU label, fibre excluded