Self-reported intake misses foods. 1–80% of the time (Whitton et al., Adv Nutr 2022). Per 100 g drained: 116 kcal, 25.5 g protein, 50 mg sodium. Canned-in-water variants keep sodium lower than brine packs.
How should I track Tuna, light, canned in water, without salt, drained solids?
Tuna, light, canned in water, without salt, drained solids is high in protein. For the most accurate tracking of Tuna, light, canned in water, without salt, 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.