Counting calories has become almost synonymous with the pursuit of health and fitness goals. 

For some, it’s a fantastic way of tracking how much they’re eating compared to how much they’re burning. 

For others, it can help bring awareness to eating habits, helping them make healthier food choices.

Tuna, rich in protein and omega-3, is always a healthy food choice. 

But how many calories does a tin of tuna contain? 

A standard tin of tuna in brine contains around 109 kcal, while tinned tuna in sunflower oil averages 159 kcal. However, exact values may vary depending on the brand and preparation method.

We know tuna is low in calories, and we know it’s high in protein – but just how much of those calories actually come from protein. 

If we take a 145g tin of John West Chunks in Brine, which contains 106 calories and 25g of protein, then the answer to the question ‘Are tuna calories mostly protein?’ is a resounding ‘yes’. 

Protein provides 4 calories per gram, so it doesn’t take a mathematician to work out that 100 of tuna’s 106 calories come from protein – a whopping 94%, with the remaining 6% coming from healthy omega-3 fatty acids and other components. 

Tuna isn’t just an excellent source of protein, it also contains a diverse range of vitamins and minerals.

Vitamin D, Vitamin B12, and Selenium all contribute to overall health and well-being, yet they don’t significantly add to the calorie count, making tuna a nutritious choice that supports a variety of dietary needs.

Low in calories does not have to mean dull. Try these easy tinned tuna recipes for quick, high-protein meals you can make in minutes.