Canned foods are over-counted by eye. 50–200% error in visual estimation (Almiron-Roig et al., Appetite 2013). Per 100 g drained: 90 kcal, 19 g protein, 219 mg sodium. Weigh after draining — the tin's labelled net weight is often wet.
How should I track Tuna, light, canned in water, drained solids?
Tuna, light, canned in water, drained solids is a good source of protein. For the most accurate tracking of Tuna, light, canned in water, drained solids, 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.