Tuna — in water: how many calories?

Where do the calories come from?

• Protein 94%
• Carbs 0%
• Fat 6%

The shares are calculated from the calorie value of the macros: protein and carbohydrate are 4 calories per gram, fat is 9. Fibre is counted inside the carbohydrate and there is no alcohol in this list, which is why the three shares always add up to one hundred percent.

What do these numbers mean on the plate?

Tuna — in water carries 1.2 calories per gram: 100 calories come to 86 grams. This is the typical range of cooked home food — as the portion grows the calories grow with it, and both move at the same pace.

The typical portion is already 100 grams, so the table figures are the figures for one portion — for Tuna — in water there is nothing to convert.

In calories, one portion (100 g · 116 kcal) comes to: 97 g Quinoa — cooked. Quinoa — cooked page

One portion every day adds up to 42,340 calories a year — roughly a 5.5 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline

The cooking method is decisive here: boiling barely changes the calories per gram, while frying adds fat and can load 50-90 calories onto 100 grams.

Household measure equivalents

A household measure measures volume and a scale measures weight; what links the two is the food's bulk density, and the table goes that way round. The same cup holds 10-20% more once the contents are packed down or chopped finer. Convert your own measure

How much of the daily reference intake?

The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs

Where does it sit within its group?

It is number 3 of the 13 foods in the Meat, fish and legumes group by calories per 100 grams. The group averages 156 kcal; Tuna — in water is 26% below that average.

Lighter options at the same 100 grams

The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion

How long does it take to burn one portion (100 g)?

• Walking — brisk (5.6 km/h)29 min
• Running — 8 km/h (7:30 min/km)13 min
• Cycling — 16-19 km/h16 min

These minutes are the NET burn for a 70 kg body: the resting calories that would have been spent sitting on the sofa anyway are already taken out of the total. A heavier body gets the same work done in less time. Calculate with your own weight

Foods with similar calories

• Quinoa — cooked100 g · 120 kcal
• Brown rice — cooked100 g · 123 kcal
• Wholemeal pasta — cooked100 g · 124 kcal
• White rice — cooked100 g · 130 kcal
• Ketchup100 g · 101 kcal

Which claims could its label carry?

EU Regulation 1924/2006 ties every label claim to a numeric threshold. Tuna — in water meets 2 of them:

• Low fat100 g → 0.8 g fat · threshold: at most 3.0 g
• High protein90% of its calories come from protein · threshold: at least 20%

The thresholds apply to a product's OWN analysis; the values here come from average composition tables. So this list is not an authorisation, only an estimate of which side of the threshold a product sits on. For drinks the energy and fat thresholds are per 100 millilitres and lower. Interpret your own label