Canned fish in water is shelf-stable lean protein — 26 g protein per 100 g. Solid foods beat liquids for satiety — meta-analysis (Cassady & Mattes, J Am Coll Nutr 2012). Per 100 g drained: 116 kcal, 350 mg sodium. Drain the pack water before logging — it adds ~30 g per tin.
How should I track Canned Tuna (in water)?
Canned Tuna (in water) is high in protein. For the most accurate tracking of Canned Tuna (in water), weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.