Fish, tuna, light, canned in water, without salt, drained
Per 3 oz, drained (about half a can) (85g) — verified against USDA FoodData Central (fdcId 171986).
| Nutrient | Per 3 oz, drained (about half a can) | Per 100g |
|---|---|---|
| Calories | 99 kcal | 116 kcal |
| Protein | 21.7g | 25.51g |
| Carbohydrate | 0g | 0g |
| — of which sugar | 0g | 0g |
| Fiber | 0g | 0g |
| Fat | 0.7g | 0.82g |
| — of which saturated | 0.2g | 0.234g |
| Sodium | 43mg | 50mg |
For context, 99 kcal is roughly equivalent to a 23-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 118g of fish, tuna, light, canned in water, without salt, drained — roughly 1.4× the 3 oz, drained (about half a can) serving above.
About this food
Light tuna canned in water and drained is about as lean as protein sources get — over 25g of protein per 100g against well under 1g of fat, with no carbohydrate. That ratio makes it one of the more calorie-efficient ways to add a meaningful amount of protein to a meal.
The specific figures here are for the water-packed, drained version without added salt; tuna canned in oil carries substantially more fat and calories from the oil itself, and salted versions carry considerably more sodium — worth checking the label if you're using a different can than the one these numbers describe. Draining is what the reference data assumes; tuna packed in its own liquid without draining would dilute the per-gram protein density somewhat.
Because it needs no cooking and keeps well unrefrigerated, canned tuna is often used as a fast way to close a protein gap late in the day, straight from the can or added to a salad or sandwich, without much additional fat or carbohydrate to account for.
For a full daily target across calories and all three macros, try the protein calculator.
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