Tuna nutrition: calories, carbs, GI, protein, fiber, fats
Fish, tuna, yellowfin, fresh, cooked, dry heat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Tuna
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
0 (low) |
Insulin index ⓘ https://www.researchgate.net/publication/26770180 | 22 |
Calories ⓘ Calories per 100-gram serving | 130 |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 grams |
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 14.4 (acidic) |
Protein ⓘHigher in Protein content than 95% of foods
Vitamin B3 ⓘHigher in Vitamin B3 content than 92% of foods
Potassium ⓘHigher in Potassium content than 88% of foods
Phosphorus ⓘHigher in Phosphorus content than 86% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 86% of foods
Tuna calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 130 | |
Calories in 3 oz | 111 | 85 g |
Tuna Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
4 mg of 1,000 mg
0%
Iron:
0.92 mg of 8 mg
12%
Magnesium:
42 mg of 420 mg
10%
Phosphorus:
333 mg of 700 mg
48%
Potassium:
527 mg of 3,400 mg
16%
Sodium:
54 mg of 2,300 mg
2%
Zinc:
0.45 mg of 11 mg
4%
Copper:
0.043 mg of 1 mg
5%
Manganese:
0.013 mg of 2 mg
1%
Selenium:
108.2 µg of 55 µg
197%
Choline:
77.6 mg of 550 mg
14%
Mineral chart - relative view
Potassium
527 mg
TOP 12%
Phosphorus
333 mg
TOP 14%
Selenium
108.2 µg
TOP 20%
Magnesium
42 mg
TOP 25%
Choline
77.6 mg
TOP 57%
Iron
0.92 mg
TOP 62%
Sodium
54 mg
TOP 69%
Zinc
0.45 mg
TOP 72%
Copper
0.043 mg
TOP 83%
Manganese
0.013 mg
TOP 85%
Calcium
4 mg
TOP 93%
Vitamin coverage chart
Vitamin A:
65 IU of 5,000 IU
1%
Vitamin E :
0.29 mg of 15 mg
2%
Vitamin D:
2 µg of 10 µg
20%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.134 mg of 1 mg
11%
Vitamin B2:
0.137 mg of 1 mg
11%
Vitamin B3:
22.07 mg of 16 mg
138%
Vitamin B5:
0.334 mg of 5 mg
7%
Vitamin B6:
1.038 mg of 1 mg
80%
Folate:
2 µg of 400 µg
1%
Vitamin B12:
2.35 µg of 2 µg
98%
Vitamin K:
0.1 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B3
22.07 mg
TOP 8%
Vitamin B6
1.038 mg
TOP 14%
Vitamin B12
2.35 µg
TOP 28%
Vitamin D
2 µg
TOP 41%
Vitamin B1
0.134 mg
TOP 41%
Vitamin A
65 IU
TOP 47%
Vitamin B2
0.137 mg
TOP 60%
Vitamin E
0.29 mg
TOP 67%
Vitamin B5
0.334 mg
TOP 71%
Vitamin K
0.1 µg
TOP 88%
Folate
2 µg
TOP 90%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 58%
29.15 g of 50 g
58%
Fats:
Daily Value: 1%
0.59 g of 65 g
1%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
68.98 g of 2,000 g
3%
Other:
1.28 g
Protein quality breakdown
Tryptophan:
313 mg of 280 mg
112%
Threonine:
1224 mg of 1,050 mg
117%
Isoleucine:
1287 mg of 1,400 mg
92%
Leucine:
2270 mg of 2,730 mg
83%
Lysine:
2565 mg of 2,100 mg
122%
Methionine:
827 mg of 1,050 mg
79%
Phenylalanine:
1091 mg of 1,750 mg
62%
Valine:
1438 mg of 1,820 mg
79%
Histidine:
822 mg of 700 mg
117%
Fat type information
Saturated Fat:
0.205 g
Monounsaturated Fat:
0.138 g
Polyunsaturated fat:
0.175 g
All nutrients for Tuna per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 130kcal | 7% | 65% | 2.8 times more than Orange |
Protein | 29.15g | 69% | 5% | 10.3 times more than Broccoli |
Fats | 0.59g | 1% | 79% | 56.5 times less than Cheddar Cheese |
Vitamin C | 0mg | 0% | 100% | N/A |
Net carbs | 0g | N/A | 75% | N/A |
Carbs | 0g | 0% | 100% | N/A |
Cholesterol | 47mg | 16% | 37% | 7.9 times less than Egg |
Vitamin D | 2µg | 20% | 41% | 1.1 times less than Egg |
Iron | 0.92mg | 12% | 62% | 2.8 times less than Beef |
Calcium | 4mg | 0% | 93% | 31.3 times less than Milk |
Potassium | 527mg | 16% | 12% | 3.6 times more than Cucumber |
Magnesium | 42mg | 10% | 25% | 3.3 times less than Almond |
Sugar | 0g | N/A | 100% | N/A |
Fiber | 0g | 0% | 100% | N/A |
Copper | 0.04mg | 5% | 83% | 3.3 times less than Shiitake |
Zinc | 0.45mg | 4% | 72% | 14 times less than Beef |
Phosphorus | 333mg | 48% | 14% | 1.8 times more than Chicken meat |
Sodium | 54mg | 2% | 69% | 9.1 times less than White Bread |
Vitamin A | 65IU | 1% | 47% | 257 times less than Carrot |
Vitamin A RAE | 22µg | 2% | 42% | |
Vitamin E | 0.29mg | 2% | 67% | 5 times less than Kiwifruit |
Selenium | 108.2µg | 197% | 20% | |
Manganese | 0.01mg | 1% | 85% | |
Vitamin B1 | 0.13mg | 11% | 41% | 2 times less than Pea raw |
Vitamin B2 | 0.14mg | 11% | 60% | 1.1 times more than Avocado |
Vitamin B3 | 22.07mg | 138% | 8% | 2.3 times more than Turkey meat |
Vitamin B5 | 0.33mg | 7% | 71% | 3.4 times less than Sunflower seed |
Vitamin B6 | 1.04mg | 80% | 14% | 8.7 times more than Oat |
Vitamin B12 | 2.35µg | 98% | 28% | 3.4 times more than Pork |
Vitamin K | 0.1µg | 0% | 88% | 1016 times less than Broccoli |
Folate | 2µg | 1% | 90% | 30.5 times less than Brussels sprout |
Trans Fat | 0.02g | N/A | 70% | 744.5 times less than Margarine |
Saturated Fat | 0.21g | 1% | 77% | 28.8 times less than Beef |
Monounsaturated Fat | 0.14g | N/A | 80% | 71 times less than Avocado |
Polyunsaturated fat | 0.18g | N/A | 80% | 269.6 times less than Walnut |
Tryptophan | 0.31mg | 0% | 48% | Equal to Chicken meat |
Threonine | 1.22mg | 0% | 47% | 1.7 times more than Beef |
Isoleucine | 1.29mg | 0% | 48% | 1.4 times more than Salmon raw |
Leucine | 2.27mg | 0% | 48% | 1.1 times less than Tuna Bluefin |
Lysine | 2.57mg | 0% | 46% | 5.7 times more than Tofu |
Methionine | 0.83mg | 0% | 44% | 8.6 times more than Quinoa |
Phenylalanine | 1.09mg | 0% | 50% | 1.6 times more than Egg |
Valine | 1.44mg | 0% | 47% | 1.4 times less than Soybean raw |
Histidine | 0.82mg | 0% | 53% | 1.1 times more than Turkey meat |
Omega-3 - EPA | 0.02g | N/A | 38% | 46 times less than Salmon |
Omega-3 - DHA | 0.11g | N/A | 35% | 13.9 times less than Salmon |
Omega-3 - DPA | 0.01g | N/A | 49% | 34 times less than Salmon |
Omega-6 - Eicosadienoic acid | 0g | N/A | 87% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 130
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
16%
Cholesterol 47mg
2%
Sodium 54mg
0%
Total Carbohydrate
0g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
29g
Vitamin D
82mcg
14%
Calcium
4mg
0%
Iron
1mg
13%
Potassium
527mg
16%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Tuna nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.