Canned Tuna Macros: Complete Nutrition Guide

Canned tuna is the original protein hack. Cheap, shelf-stable, zero prep required, and absolutely loaded with protein. Bodybuilders and budget-conscious dieters have relied on it for decades, and for good reason—nothing else delivers this much protein for so few calories.

But canned tuna isn’t one product—it’s a category. Water vs oil, chunk light vs albacore, cans vs pouches, and brands that vary in quality. The macro differences between these options are significant enough to matter for your tracking.

This guide covers everything: exact macros for every type, how to choose the right tuna for your goals, mercury considerations, and creative ways to eat it that don’t involve sad desk lunches.

Canned Tuna Macros: Quick Reference

Here’s the breakdown for tuna packed in water (drained), which is the go-to for most macro trackers.

Serving Size	Calories	Protein	Carbs	Fat	Sodium
1 oz (28g)	33	7.4g	0g	0.3g	100mg
3 oz (85g)	99	22g	0g	0.9g	300mg
1 can (5 oz/142g drained)	191	42g	0g	1.4g	500mg
100g	116	26g	0g	1g	350mg

The protein-to-calorie ratio is exceptional: 42g protein for only 191 calories means about 88% of calories come from protein. For comparison, chicken breast is 77% protein by calories.

Tuna in Water vs Oil: The Macro Difference

This is the single most important choice for macro tracking.

Tuna in Water (Drained)

Per Can (5 oz drained)	Amount
Calories	191
Protein	42g
Carbs	0g
Fat	1.4g
Sodium	500mg

Best for: Weight loss, cutting phases, maximizing protein per calorie.

Tuna in Oil (Drained)

Per Can (5 oz drained)	Amount
Calories	339
Protein	42g
Carbs	0g
Fat	14g
Sodium	500mg

The difference: 148 extra calories and 12.6g more fat—all from the oil that clings to the fish even after draining.

Best for: Those who need more healthy fats, find water-packed too dry, or prefer the taste.

Oil-Packed (Not Drained)

If you use the oil (in a recipe or as dressing):

Per Can with Oil	Amount
Calories	~400
Protein	42g
Carbs	0g
Fat	~20g

Tip: If using oil-packed tuna, drain it over a bowl and measure the oil separately. You can use some for dressing and track it accurately.

Chunk Light vs Albacore Tuna

The other major distinction you’ll see on labels.

Chunk Light Tuna

• Source: Usually skipjack tuna (sometimes yellowfin)
• Color: Darker, pinkish
• Texture: Softer, flakier
• Taste: Stronger “fishier” flavor
• Price: Cheaper ($1-2 per can)
• Mercury: Lower (about 0.12 ppm)

Macros (water-packed, per can):

• Calories: 191
• Protein: 42g
• Fat: 1.4g

Albacore (White) Tuna

• Source: Albacore tuna
• Color: Lighter, whiter
• Texture: Firmer, meatier
• Taste: Milder, less fishy
• Price: More expensive ($2-4 per can)
• Mercury: Higher (about 0.35 ppm)

Macros (water-packed, per can):

• Calories: 220
• Protein: 40g
• Fat: 5g

Nutritional difference: Albacore has slightly more fat and calories but similar protein. The main reason to choose one over the other is taste preference, price, and mercury concerns.

Canned Tuna Macros by Brand

Brands do vary. Here’s a comparison of popular options (5 oz can, water-packed, drained):

Brand	Calories	Protein	Fat	Sodium
StarKist Chunk Light	80	18g	0.5g	200mg
Bumble Bee Chunk Light	60	13g	0.5g	180mg
Wild Planet Skipjack	120	26g	1g	250mg
Safe Catch Elite	110	25g	1g	140mg
Chicken of the Sea	70	16g	0.5g	200mg
Genova Yellowfin (oil)	120	25g	2g	250mg
Kirkland (Costco)	90	21g	0.5g	210mg

Note: These are per their labeled serving sizes, which vary. Some list per can, others per “drained weight” which assumes you remove the liquid. Always check serving size.

Highest protein: Wild Planet and Safe Catch use higher-quality fish with more actual tuna per can.

Lowest sodium: Safe Catch at 140mg stands out for sodium-conscious eaters.

Understanding Tuna Serving Sizes

Canned tuna serving sizes can be confusing. Let’s clarify.

Can Sizes

• “Standard” can: 5 oz (142g) total, ~4 oz (113g) drained
• Large can: 12 oz (340g) total, ~10 oz drained
• Pouch: Usually 2.5-3 oz, pre-drained

What “Drained” Means for Macros

When you drain tuna:

• Water-packed: You lose negligible nutrition (just water)
• Oil-packed: You lose some fat, but not all—oil clings to fish

For tracking: Use “drained” values when you drain, “with liquid” when you use it (like in a recipe).

Quick Conversion

• 1 can drained = ~4 oz = ~113g = ~25g protein (varies by brand)
• 2 cans = roughly 50g protein
• 1 pouch = roughly half a can = ~12-15g protein

This makes math easy: two cans of tuna gets most people halfway to their daily protein target.

Canned Tuna for Different Diet Goals

Canned Tuna for Muscle Building

Verdict: Excellent—possibly the best cheap protein source available.

The math: To hit 150g protein daily from tuna alone (don’t actually do this):

• 3.5 cans of tuna = 147g protein
• 670 calories total
• Leaves 1,300+ calories for carbs, fats, and other foods

Realistic approach: 1-2 cans of tuna daily provides 40-80g protein, making it much easier to hit high protein targets within calorie limits.

Combine with other protein sources from our High Protein Macro Meals guide.

Canned Tuna for Weight Loss

Verdict: One of the best foods for cutting weight.

Why it works:

• Extremely high satiety (protein + volume)
• Very low calorie density
• Zero carbs, minimal fat
• Convenient and requires no cooking
• Affordable

Sample cutting day with tuna:

• Breakfast: Eggs and vegetables (300 cal, 20g protein)
• Lunch: Tuna salad on greens (350 cal, 45g protein)
• Dinner: Chicken and rice (500 cal, 40g protein)
• Snacks: Greek yogurt, fruit (300 cal, 20g protein)
• Total: 1,450 cal, 125g protein

Tuna makes high protein, low calorie eating almost easy.

Canned Tuna for Keto

Verdict: Perfect keto food.

Zero carbs, high protein, low fat (water-packed) or moderate fat (oil-packed). Fits any keto macro setup without planning.

Keto tuna meal: Tuna salad made with mayo, celery, and spices. Serve in lettuce wraps or eat straight.

Canned Tuna for Budget Eating

Verdict: Best protein value on the market.

Cost comparison (per 30g protein):

• Canned tuna: $0.60-1.00
• Chicken breast: $1.50-2.50
• Ground beef: $1.75-2.50
• Protein powder: $1.00-1.50
• Steak: $4.00+

Store-brand tuna at ~$1 per can delivers 40g+ protein. Nothing beats that for cost-effectiveness.

Mercury in Canned Tuna: What You Need to Know

The mercury question comes up constantly. Here’s the evidence-based answer.

Mercury Levels by Type

Tuna Type	Mercury (ppm)	FDA Category
Chunk light (skipjack)	0.12	”Best choices”
Albacore (white)	0.35	”Good choices”
Yellowfin	0.35	”Good choices”
Bigeye	0.69	”Choices to avoid”

FDA Recommendations

• Chunk light tuna: 2-3 servings (12 oz) per week
• Albacore tuna: 1 serving (6 oz) per week
• Pregnant women: Same limits, but more conservative

Practical Advice

For most healthy adults eating canned tuna regularly:

1. Prefer chunk light for frequent consumption
2. Limit albacore to once or twice weekly
3. Vary your protein sources rather than eating tuna every day
4. Don’t panic if you occasionally exceed recommendations

The benefits of protein consumption generally outweigh mercury risks at moderate intake levels. Problems arise with excessive, daily consumption over long periods.

Ways to Eat Canned Tuna (Beyond Sad Tuna Salad)

Canned tuna has a reputation problem—too many joyless desk lunches. Here are better options:

Classic Tuna Salad (Improved)

Ingredients:

• 1 can tuna, drained
• 2 tbsp Greek yogurt (instead of mayo for better macros)
• 1 tbsp Dijon mustard
• Diced celery, red onion
• Salt, pepper, lemon juice

Macros: ~230 cal, 45g protein, 4g carbs, 3g fat

Tuna Melt (High Protein)

Ingredients:

• 1 can tuna
• 1 slice whole wheat bread
• 1 slice cheese
• Sliced tomato

Broil until cheese melts.

Macros: ~400 cal, 52g protein, 20g carbs, 12g fat

Mediterranean Tuna Bowl

Ingredients:

• 1 can tuna
• 1/2 cup cooked quinoa
• Cucumber, tomatoes, olives, red onion
• Feta cheese (1 oz)
• Olive oil and lemon dressing (1 tbsp)

Macros: ~500 cal, 50g protein, 30g carbs, 18g fat

Tuna Lettuce Wraps (Low Carb)

Ingredients:

• 1 can tuna
• Large butter lettuce leaves
• Sliced avocado (1/4)
• Sriracha mayo (1 tbsp)

Macros: ~330 cal, 44g protein, 4g carbs, 15g fat

Asian Tuna Rice Bowl

Ingredients:

• 1 can tuna
• 1 cup cooked white rice
• Soy sauce, sesame oil, rice vinegar
• Sliced scallions, sesame seeds
• Sriracha

Macros: ~450 cal, 48g protein, 45g carbs, 6g fat

Tuna Stuffed Peppers

Ingredients:

• 1 can tuna
• 2 bell peppers, halved
• 1/4 cup cream cheese
• Shredded cheese topping

Stuff peppers with tuna-cream cheese mixture, top with cheese, bake at 375°F for 20 minutes.

Macros: ~380 cal, 48g protein, 12g carbs, 15g fat

Canned Tuna vs Other Protein Sources

How does tuna stack up against the competition?

Food (per 150 calories)	Protein	Carbs	Fat
Canned tuna (water)	33g	0g	1g
Chicken breast	27g	0g	3g
Greek yogurt	15g	9g	4g
Cottage cheese	19g	6g	3g
Eggs (2.5 large)	16g	1g	10g
Salmon	21g	0g	7g
Ground beef (90%)	20g	0g	8g
Tofu	16g	4g	9g

Tuna wins the protein-per-calorie race by a significant margin. The only food that comes close is chicken breast, and tuna beats it while requiring zero cooking.

Compare with Salmon Macros and Chicken Breast Macros for detailed breakdowns.

Tuna Pouch vs Can: What’s Better?

Pouches have become popular. Here’s the breakdown:

Advantages of Pouches

• Pre-drained (no liquid mess)
• More portable
• No can opener needed
• Often better quality/texture

Disadvantages of Pouches

• More expensive per ounce
• Smaller portions (usually 2.5-3 oz)
• Less liquid = slightly drier texture
• More packaging waste

Macro Comparison

Nutritionally, pouches and cans of the same type are equivalent. The difference is convenience and cost, not macros.

Budget pick: Cans Convenience pick: Pouches

How to Store and Handle Canned Tuna

Shelf Life

• Unopened: 3-5 years (check best-by date)
• Opened, refrigerated: 3-4 days max
• Opened, frozen: Up to 3 months (texture suffers)

Storage Tips

• Keep cans in cool, dry place
• After opening, transfer to glass container
• Don’t leave opened tuna at room temperature

Batch Prep Ideas

Make large batches of tuna salad for weekly meal prep:

• 3 cans tuna = ~125g protein
• Mix with Greek yogurt, seasonings
• Portion into 4 containers
• Use within 4 days

Tuna Meal Prep for Macro Success

Weekly Tuna Prep Strategy

Sunday prep (30 minutes):

1. Drain 4-6 cans of tuna
2. Make two different preparations:
   • Classic tuna salad (2-3 cans)
   • Mediterranean style (2-3 cans)
3. Store in individual containers

Throughout the week:

• Day 1-2: Classic salad on greens or bread
• Day 3-4: Mediterranean bowl with grains
• Day 5: Fresh can for different preparation

Portable Tuna Lunches

Office-friendly options:

• Tuna pouch + whole wheat crackers + apple
• Pre-made tuna salad in container + pita bread
• Tuna lettuce wrap kit (separate components)

Common Tuna Tracking Mistakes

Mistake 1: Using Wrong Entry (Water vs Oil)

Oil-packed tuna has 75% more calories. Always verify you’re using the right database entry.

Mistake 2: Not Draining Before Weighing

If your tracking entry says “drained,” weigh after draining. With liquid adds water weight but not calories (for water-packed).

Mistake 3: Forgetting Add-Ins

Tuna itself is lean, but tuna salad often includes:

• Mayo: 90 cal per tbsp
• Oil: 120 cal per tbsp
• Cheese: 100+ cal per oz

Track everything that goes in.

Mistake 4: Guessing Can Size

Cans range from 5-12 oz. Check the label—don’t assume all cans are equal.

The Bottom Line on Canned Tuna Macros

The good:

• Highest protein-to-calorie ratio of common foods
• Zero carbs, very low fat (water-packed)
• Cheap, shelf-stable, no cooking required
• Complete protein with all essential amino acids
• Extremely versatile in meals

The considerations:

• Mercury content requires moderation
• Sodium can be significant
• Taste/texture isn’t for everyone
• Gets boring if relied on too heavily

Best use case: Canned tuna is an essential tool in the macro tracker’s arsenal. Use it 2-3 times per week for easy, affordable, high-protein meals. Vary your preparations to avoid burnout, and choose chunk light for more frequent consumption.

Smart strategy: Keep canned tuna stocked at home and at work. When you need protein and don’t want to cook, it’s there. Pair with carbs and vegetables for complete meals, or eat straight from the can when desperate.

For personalized macro targets, use our Macro Calculator to determine exactly how much protein you need daily.

Learn how tuna fits into the bigger picture in our guide to What Are Macronutrients.