Calories in Tuna: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1% DV | 1% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 15% DV | 15% |
| Vitamin E | 2% DV | 2% |
| Vitamin K | 0% DV | 0% |
| Vitamin B6 | 12% DV | 12% |
| Vitamin B12 | 84% DV | 84% |
| Folate | 2% DV | 2% |
| Calcium | 1% DV | 1% |
| Iron | 6% DV | 6% |
| Magnesium | 8% DV | 8% |
| Potassium | 4% DV | 4% |
| Zinc | 4% DV | 4% |
| Sodium | 12% DV | 12% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 3 oz canned in water (85g).
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Health Benefits of Tuna
How to Track Tuna Accurately
Accurately tracking tuna requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track tuna and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Tuna
| Serving | Weight | Calories |
|---|---|---|
| 3 oz canned in water (85g) | 85g | 100 |
| 1 can (5 oz / 142g) | 142g | 168 |
| 100g canned in water | 100g | 116 |
| 3 oz fresh, cooked (85g) | 85g | 118 |
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Frequently Asked Questions
How many calories in Tuna?
Tuna contains 100 calories per 3 oz canned in water (85g). Per 100g, tuna provides approximately 118 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track tuna calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Tuna healthy?
Tuna provides 100 calories, 22g protein, 0g carbohydrates, and 0.5g fat per serving. Canned tuna in water is one of the most economical and convenient high-protein foods available, providing 22g of complete protein per 3-oz serving for under 100 calories. Like all foods, tuna is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Tuna calories?
The most accurate way to track tuna is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies tuna from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.