Per portion: 227 kcal
Protein: 24.86 g
Carbs: 20.86 g
Fat: 4.94 g
Fibre: 3.09 g

Your portion

227kcal · 950 kJ

Protein: 24.86 g
Carbs: 20.86 g
Fat: 4.94 g

This is a simple, high-protein assembly: a small tin of light tuna in water plus six crackers gives you about 99 calories, with nearly 22 grams of protein and almost no fat or carbs. The tuna itself is mostly water and protein, and it genuinely stands out for selenium, providing 146% of the daily reference, along with strong amounts of vitamin B12 and niacin.

A normal portion is one small tin with crackers, which works well as a light lunch or a post-training snack when you want protein without heaviness. It is filling for its calories, though the crackers add little nutritionally, so pairing it with some vegetables or fruit would round out the meal. The portion is modest if you are very hungry, so you might need a second tin or a side dish to feel fully satisfied.

Nutrition claims, per 100 g:

High protein High Selenium · 146% High Vitamin B12 · 120% High Niacin (B3) · 83% Source Vitamin B6 · 25% Source Phosphorus · 23% Low fat

How to put it together

Drain the tuna and flake it with a fork.
Pile it onto the crackers and season.

Full nutrition

Nutrition

per 1 small tin + 6 crackers (115 g)

Energy	133 kcal	6.7%
Energy	560 kJ	6.7%
Protein	29.34 g	58.7%
Carbohydrates	0.0 g
of which sugars	0.0 g
Fibre	0.0 g
Fat	0.94 g	1.3%
of which saturates	0.27 g	1.4%
Monounsaturated	0.18 g
Polyunsaturated	0.39 g
Cholesterol	34.5 mg
Water	86.49 g
Ash	0.9 g

Minerals

Potassium 272.55 mg 13.6%

Calcium 12.65 mg 1.6%

Magnesium 31.05 mg 8.3%

Phosphorus 187.45 mg 26.8%

Sodium 57.5 mg

Iron 1.76 mg 12.6%

Zinc 0.89 mg 8.9%

Copper 0.06 mg 6.0%

Manganese 0.01 mg 0.5%

Selenium 92.46 µg 168.1%

Fluoride 21.39 µg

Vitamins

Vitamin C 0.0 mg

Thiamin (B1) 0.04 mg 3.6%

Riboflavin (B2) 0.09 mg 6.4%

Niacin (B3) 15.27 mg 95.4%

Pantothenic acid (B5) 0.25 mg 4.2%

Vitamin B6 0.4 mg 28.6%

Folate (B9) 4.6 µg 2.3%

Vitamin B12 3.44 µg 137.6%

Fatty acids

Omega-3 (EPA) 0.05 g

Omega-3 (DHA) 0.26 g

Amino acids

Tryptophan 0.33 g

Leucine 2.69 g

Isoleucine 1.35 g

Valine 1.51 g

Lysine 0.87 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 267 other foods in “Finfish and Shellfish Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 116.0 · higher than 44%

Protein 25.51 · higher than 88%

Fibre 0.0 · higher than 0%

Common portions

oz — 85 g (99 kcal)
can — 165 g (191 kcal)

Sources

USDA FoodData Central — Fish, tuna, light, canned in water, without salt, drained solids — Nutrition values for Fish, tuna, light, canned in water, without salt, drained solids.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Tuna on Crackers