Tuna in oil vs tuna in water
3 oz of tuna has 168 calories packed in oil and 99 packed in water
3 oz of drained light tuna packed in oil has 168 calories. The same 3 oz packed in water has 99.
Both numbers are for the fish after the can is drained. White albacore follows the same pattern, as the comparison further down shows.
USDA FoodData Central. Fish, tuna, light, canned in water, without salt, drained solids. USDA FoodData Central. Fish, tuna, light, canned in oil, drained solids. Source checked September 29, 2026.
Whole cans, light and albacore
A drained can of light tuna in oil is 171 g and 339 calories. A drained can of light tuna in water is 165 g and 191 calories.
Albacore cans are a little bigger in USDA's data, 172 g in water and 178 g in oil, with 220 and 331 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 3 oz light tuna in water, drained | 85 g | 99 | 21.7 | 0 | 0.7 | 0 | 0 | 42.5 | Not reported | USDA portion, 3 oz |
| 3 oz light tuna in oil, drained | 85 g | 168 | 24.8 | 0 | 7 | 0 | 0 | 353.6 | 0 | USDA portion, 3 oz |
| Can of light tuna in water, drained | 165 g | 191 | 42.1 | 0 | 1.4 | 0 | 0 | 82.5 | Not reported | USDA portion, 1 can |
| Can of light tuna in oil, drained | 171 g | 339 | 49.8 | 0 | 14 | 0 | 0 | 711.4 | 0 | USDA portion, 1 can |
| Can of albacore in water, drained | 172 g | 220 | 40.6 | 0 | 5.1 | 0 | 0 | 648.4 | 0 | USDA portion, 1 can |
| Can of albacore in oil, drained | 178 g | 331 | 47.2 | 0 | 14.4 | 0 | 0 | 704.9 | 0 | USDA portion, 1 can |
USDA FoodData Central. Fish, tuna, light, canned in water, without salt, drained solids. USDA FoodData Central. Fish, tuna, light, canned in oil, drained solids. USDA FoodData Central. Fish, tuna, white, canned in water, drained solids. USDA FoodData Central. Fish, tuna, white, canned in oil, drained solids. Source checked September 29, 2026.
Protein and fat in water-packed light tuna
3 oz of light tuna in water has 21.7 g of protein and 0.7 g of fat. The oil-packed 3 oz has 24.8 g of protein and 7 g of fat, so most of its extra calories come from the fat.
For can sizes, half cans and a cup of tuna, the canned tuna page has more. Salmon and chicken breast are other protein picks with their own pages, and the calorie references list the rest.
| Nutrient | 3 oz light tuna in water, drained | Per 100 g |
|---|---|---|
| Calories | 99 kcal | 116 kcal |
| Protein | 21.7 g | 25.5 g |
| Carbs | 0 g | 0 g |
| Fat | 0.7 g | 0.8 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Sodium | 42.5 mg | 50 mg |
USDA FoodData Central. Fish, tuna, light, canned in water, without salt, drained solids. USDA FoodData Central. Fish, tuna, light, canned in oil, drained solids. Source checked September 29, 2026.
Light and albacore, in water and in oil
Per 100 g, light tuna has 116 calories in water and 198 in oil. White albacore has 128 in water and 186 in oil. Oil adds calories to both kinds.
Don't read the sodium column as water against oil. USDA's light tuna in water is the no-salt-added version, with 50 mg per 100 g. The other three are regular salted versions with 377 to 416 mg, so that gap comes from salt, not from the water.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Light tuna in water, no salt added | 100 g | 116 | 25.5 | 0 | 0.8 | 0 | 0 | 50 | Not reported |
| Light tuna in oil | 100 g | 198 | 29.1 | 0 | 8.2 | 0 | 0 | 416 | 0 |
| White albacore in water | 100 g | 128 | 23.6 | 0 | 3 | 0 | 0 | 377 | 0 |
| White albacore in oil | 100 g | 186 | 26.5 | 0 | 8.1 | 0 | 0 | 396 | 0 |
USDA FoodData Central. Fish, tuna, light, canned in water, without salt, drained solids. USDA FoodData Central. Fish, tuna, light, canned in oil, drained solids. USDA FoodData Central. Fish, tuna, white, canned in water, drained solids. USDA FoodData Central. Fish, tuna, white, canned in oil, drained solids. Source checked September 29, 2026.
Press the lid down, drain, then weigh
Drain the can well, weigh the tuna and enter the grams. The calculator uses light tuna in water. For oil-packed light tuna, use 198 calories per 100 g from the comparison.
Mixed it into a salad with mayo? Describe the whole bowl to TrueCal and review the estimate.
85 g has about 99 calories.
USDA FoodData Central. Fish, tuna, light, canned in water, without salt, drained solids. Source checked September 29, 2026.
Does draining oil-packed tuna get rid of the oil?
Not all of it. Drained light tuna in oil still has 8.2 g of fat per 100 g, and drained light tuna in water has 0.8 g.
USDA FoodData Central. Fish, tuna, light, canned in water, without salt, drained solids. USDA FoodData Central. Fish, tuna, light, canned in oil, drained solids. Source checked September 29, 2026.
Which canned tuna has the most protein?
Light tuna in oil, with 29.1 g per 100 g. Albacore in oil has 26.5 g, light tuna in water 25.5 g and albacore in water 23.6 g.
USDA FoodData Central. Fish, tuna, light, canned in water, without salt, drained solids. USDA FoodData Central. Fish, tuna, light, canned in oil, drained solids. USDA FoodData Central. Fish, tuna, white, canned in water, drained solids. USDA FoodData Central. Fish, tuna, white, canned in oil, drained solids. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Fish, tuna, light, canned in water, without salt, drained solids. USDA FoodData Central. Fish, tuna, light, canned in oil, drained solids. USDA FoodData Central. Fish, tuna, white, canned in water, drained solids. USDA FoodData Central. Fish, tuna, white, canned in oil, drained solids. Source checked September 29, 2026.