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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

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)
TOP 5% Protein ⓘHigher in Protein content than 95% of foods
TOP 8% Vitamin B3 ⓘHigher in Vitamin B3 content than 92% of foods
TOP 12% Potassium ⓘHigher in Potassium content than 88% of foods
TOP 14% Phosphorus ⓘHigher in Phosphorus content than 86% of foods
TOP 14% 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)

0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 35% 30% 143% 47% 8% 13% 15% 2% 591% 43%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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

29% 68% 2%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 336% 350% 276% 250% 367% 237% 188% 238% 353%
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

40% 27% 34%
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 OrangeOrange
Protein 29.15g 69% 5% 10.3 times more than BroccoliBroccoli
Fats 0.59g 1% 79% 56.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 47mg 16% 37% 7.9 times less than EggEgg
Vitamin D 2µg 20% 41% 1.1 times less than EggEgg
Iron 0.92mg 12% 62% 2.8 times less than BeefBeef
Calcium 4mg 0% 93% 31.3 times less than MilkMilk
Potassium 527mg 16% 12% 3.6 times more than CucumberCucumber
Magnesium 42mg 10% 25% 3.3 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.04mg 5% 83% 3.3 times less than ShiitakeShiitake
Zinc 0.45mg 4% 72% 14 times less than BeefBeef
Phosphorus 333mg 48% 14% 1.8 times more than Chicken meatChicken meat
Sodium 54mg 2% 69% 9.1 times less than White BreadWhite Bread
Vitamin A 65IU 1% 47% 257 times less than CarrotCarrot
Vitamin A RAE 22µg 2% 42%
Vitamin E 0.29mg 2% 67% 5 times less than KiwifruitKiwifruit
Selenium 108.2µg 197% 20%
Manganese 0.01mg 1% 85%
Vitamin B1 0.13mg 11% 41% 2 times less than Pea rawPea raw
Vitamin B2 0.14mg 11% 60% 1.1 times more than AvocadoAvocado
Vitamin B3 22.07mg 138% 8% 2.3 times more than Turkey meatTurkey meat
Vitamin B5 0.33mg 7% 71% 3.4 times less than Sunflower seedSunflower seed
Vitamin B6 1.04mg 80% 14% 8.7 times more than OatOat
Vitamin B12 2.35µg 98% 28% 3.4 times more than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 2µg 1% 90% 30.5 times less than Brussels sproutBrussels sprout
Trans Fat 0.02g N/A 70% 744.5 times less than MargarineMargarine
Saturated Fat 0.21g 1% 77% 28.8 times less than BeefBeef
Monounsaturated Fat 0.14g N/A 80% 71 times less than AvocadoAvocado
Polyunsaturated fat 0.18g N/A 80% 269.6 times less than WalnutWalnut
Tryptophan 0.31mg 0% 48% Equal to Chicken meatChicken meat
Threonine 1.22mg 0% 47% 1.7 times more than BeefBeef
Isoleucine 1.29mg 0% 48% 1.4 times more than Salmon rawSalmon raw
Leucine 2.27mg 0% 48% 1.1 times less than Tuna BluefinTuna Bluefin
Lysine 2.57mg 0% 46% 5.7 times more than TofuTofu
Methionine 0.83mg 0% 44% 8.6 times more than QuinoaQuinoa
Phenylalanine 1.09mg 0% 50% 1.6 times more than EggEgg
Valine 1.44mg 0% 47% 1.4 times less than Soybean rawSoybean raw
Histidine 0.82mg 0% 53% 1.1 times more than Turkey meatTurkey meat
Omega-3 - EPA 0.02g N/A 38% 46 times less than SalmonSalmon
Omega-3 - DHA 0.11g N/A 35% 13.9 times less than SalmonSalmon
Omega-3 - DPA 0.01g N/A 49% 34 times less than SalmonSalmon
Omega-6 - Eicosadienoic acid 0g N/A 87%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 130
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
limit break
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.