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How many calories in a tin of tuna?

There's nothing fishy about this - by Lottie Dalziel
  • 06 Sep 2019
How many calories in a tin of tuna?

Q: How many calories in a tin of tuna?

A: There are 71 calories in a 95g tin of tuna, this may vary slightly depending on seasoning, size and brand. Tuna is a great source of protein providing 15.5g or up to 32% of the recommended daily intake (RDI) in just one tin. 

Health Benefits of Tuna

tuna

There are numerous benefits of incorporating tuna in your diet and lifestyle, some of which include:

  • Heart health: tuna is made up of omega-3 fatty acids which help pump blood to your arteries and manage cholesterol.
  • Blood pressure: with large quantities of potassium paired with omega-3s tuna can have an anti-inflammatory effect on the cardiovascular system, lowering blood pressure. 
  • Bone strength: tuna contains large amounts of Vitamin B which helps strengthen and build strong bones, protecting them from fractures.
  • Skin health: vitamin B contains a protein called elastin which helps give a smooth tone to your skin. 

How much tuna is too much?

Tuna is the perfect pocket-sized snack, it will keep you fuller for longer and doesn’t have any nasty sugars or additives. But it contains a large quantity of mercury so doctors recommend no more than four tins a week and for pregnant women, it’s a no-go for now. 

How many calories per variety?

The number of calories in a tin of tuna can depend on the size, brine or liquid and brand. Here is a list of some of the most popular tunas in Australia and the number of calories each tin contains.

John West Tuna in Springwater 95g = 69 calories

John West Tuna in Olive Oil 95g = 143 calories

John West Tuna with Chilli 95g = 150 calories

John West Tuna in Olive Oil 425g = 628 calories

Tuna Recipes

Here are a couple of our favourite tuna recipes, dishes and meal ideas.

Tuna arrabiata

tuna aribata

This is one of those recipes where you can make a quick and delicious meal with what you left in the kitchen cupboard. Get the full recipe.

Tangy Tuna Burgers

tuna burger

Great burger taste – and low in fat. Get the full recipe.

Lemony tuna & asparagus salad box

salad box

A new take on the classic salad Niçoise. This lean salad is bulked out by canned cannellini beans and flavoured with dill and lemon. Get the full recipe.

Lottie Dalziel
Lottie Dalziel
Lottie Dalziel, is a 4AM riser and coffee-addict who lives and breathes all things food. When she isn't reading up on the latest trends in sustainability or discovering ways to upcycle almost anything, you can find her by the beach, cooking up a storm or adding to her abundant (some would say out of control) plant collection.

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