Tuna (Tinned in Water) — calories & nutrition
By Jenny Updated
Tinned tuna in water is one of the most cost-effective, high-protein foods in the British kitchen. A standard 160g tin (drained) delivers around 174 calories and an impressive 40g of protein, all for typically under £1. It's a store-cupboard essential that transforms a basic lunch into something genuinely filling and nutritious with almost no effort.
The key when calorie-counting is to choose tuna tinned in water or brine rather than sunflower oil. Tuna in spring water contains around 109 kcal per 100g drained, while the same weight in oil can be 180–200 kcal depending on how well it's drained. Always drain thoroughly — even water-packed tuna will absorb some liquid that adds weight without nutrition.
On Slimming World, plain tinned tuna in water or brine is a Free Food, making it ideal for quick lunches. Mix it with fat-free yogurt or extra-light mayonnaise (check your Syn values), pile it onto jacket potatoes, stir it through pasta with cherry tomatoes and rocket, or use it as a high-protein salad base. The low fat content — just 1g per 100g — means it fits neatly into virtually any healthy eating plan without effort.
Tuna (Tinned in Water) nutrition breakdown
| Portion | Calories | Fat (g) | Protein (g) |
|---|---|---|---|
| 100g drained | 109 | 1 | 25 |
| Half tin, ~80g drained | 87 | 1 | 20 |
| Whole 160g tin, drained | 174 | 2 | 40 |
How Tuna (Tinned in Water) compares
Calories per 100g
FAQs
How many calories are in a tin of tuna?
A standard 160g tin of tuna in spring water contains approximately 174 calories once drained. A smaller 80g half-portion is around 87 kcal. These values are for tuna in water or brine — tuna packed in sunflower oil is significantly higher at around 189 kcal per 100g drained, and that's even after draining. Always choose water or brine when calorie counting.
Is tinned tuna a Free Food on Slimming World?
Yes — tinned tuna in spring water or brine is a Free Food on Slimming World. You can eat it without measuring or counting Syns as part of your Food Optimising day. Tuna tinned in oil is not Free, as the oil content significantly increases the fat and calorie count. Always check the tin — it should say 'in spring water', 'in brine', or 'in water' on the label.
Is tinned tuna good for weight loss?
Tinned tuna in water is one of the best weight-loss foods available. At around 109 kcal per 100g with 25g of protein, it delivers exceptional satiety for very few calories. High-protein foods like tuna reduce hunger hormones and increase the feeling of fullness after eating. Tuna also contains virtually no carbohydrates or fat, making it easy to fit into any dietary approach — low-carb, calorie deficit, or structured plans like Slimming World.
How does tinned tuna compare to fresh tuna in calories?
Tinned tuna in water (around 109 kcal per 100g drained) is broadly similar to fresh tuna steak, which contains around 103–108 kcal per 100g raw. The canning process doesn't significantly alter the calorie content when the tuna is packed in water. The main nutritional difference is that canning reduces some omega-3 content compared to fresh, but tinned tuna still provides a good source of lean protein at a fraction of the cost of a fresh steak.
More calorie guides
Newsletter
Kitchen-tested, inbox-ready.
One weekly email with new syn values, recipes, and honest food reviews. No spam, unsubscribe any time.