Calories in Tuna

About Tuna

Tuna is a staple in bodybuilder and athlete diets for good reason. A 4-ounce serving of canned tuna in water contains just 132 calories and an impressive 29 grams of protein — making it one of the most protein-dense foods per calorie on the planet. It is also shelf-stable, affordable, and requires zero preparation.

Canned tuna varies significantly in calories and fat content depending on the type. Chunk light tuna in water is the leanest (around 99-132 calories per 4oz), while albacore (white) tuna has slightly more omega-3s but also more calories. Tuna in oil has significantly more calories — often 200+ per 4oz — due to the added fat.

Tuna is an excellent source of omega-3 fatty acids, vitamin D, selenium, and vitamin B12. The protein is complete and highly bioavailable, supporting muscle protein synthesis as well as chicken or beef. Mercury content is a consideration — albacore has more mercury than chunk light — so most health authorities recommend limiting albacore to 2-3 servings per week for adults.

Fresh tuna steaks have a similar protein profile but typically more calories (170-200 per 4oz) due to higher fat content. Track your exact type and preparation with BasedHealth.