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Also known as: canned unsalted tuna
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, it is a nutrient-dense seafood option providing 26.5g of protein per 100g and heart-healthy omega-3 fatty acids. This unsalted version is particularly beneficial for those monitoring their sodium intake while seeking high-quality protein and essential vitamins like B12 and D.
Canned light tuna is an excellent source of complete protein, containing approximately 26.5g per 100g. This high protein content supports muscle building, repair, and helps maintain a feeling of fullness.
Yes, it is highly keto-friendly because it contains 0g of carbohydrates and is rich in both protein and fats. The oil packing provides additional healthy fats that help individuals meet their daily ketogenic macro requirements.
Generally, yes. Light tuna is typically made from skipjack tuna, which is smaller and lower on the food chain, resulting in significantly lower mercury levels compared to white (albacore) or yellowfin tuna.
Draining is optional and depends on your recipe and caloric goals. While draining reduces the fat and calorie content, the oil is often flavorful and can be used as a base for salad dressings or for sautéing ingredients in a pasta dish.
Once opened, you should transfer the tuna to a sealed airtight container. It will remain safe and fresh to eat for 3 to 4 days when stored in the refrigerator; never store it in the original open metal can.
Pure canned tuna in oil is naturally gluten-free. However, always check the ingredient label to ensure no gluten-containing additives or flavorings were used during the canning process, though unsalted varieties are typically safe.
canned unsalted light tuna in oil is a versatile ingredient found in cuisines around the world. With 198 calories per 100g and 26.5 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the seafood category with complete nutrition information.
View all seafood →Discover 0 recipes featuring canned unsalted light tuna in oil with step-by-step instructions.
Browse recipes →Tuna in oil contains more calories (198 per 100g) than tuna in water due to the fat content. While the high protein aids weight loss through satiety, those on a strict low-calorie diet may prefer water-packed tuna or should ensure they drain the oil thoroughly.
Before opening, check for bulging, leaking, or deeply dented cans. After opening, if the tuna has a sharp, sour odor, an unusual dark or metallic discoloration, or a slimy texture, it should be discarded immediately.
Because the oil keeps the fish moist, it is ideal for Mediterranean salads, pasta dishes like puttanesca, or served on crusty bread. It is also excellent for tuna melts and sandwiches where a richer, less dry texture is preferred.