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
Top nutrition facts for Tuna
| Calories ⓘ Calories for selected serving | 130 kcal |
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 0 (low) |
| Insulin index ⓘ The insulin index of foods demonstrates how much a food increases the insulin level in the blood, in the first two-hour period after consumption. | 22 ⓘ https://www.researchgate.net/publication/26770180 – 22 |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 g |
| 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) |
Selenium ⓘHigher in Selenium content than 99% of foods
Vitamin B3 ⓘHigher in Vitamin B3 content than 99% of foods
Vitamin D ⓘHigher in Vitamin D content than 96% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 96% of foods
Protein ⓘHigher in Protein content than 95% of foods
Tuna calories (kcal)
| Calories for different serving sizes of tuna | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 130 | |
| Calories in 3 oz | 111 | 85 g |
| Calories for different varieties of tuna | Calories | Weight |
|---|---|---|
| Fish, tuna, yellowfin, fresh, cooked, dry heat (this food) | 130 | 100 g |
| Fish, tuna, light, canned in water, drained solids | 86 | 100 g |
| Fish, tuna, fresh, skipjack, raw | 103 | 100 g |
| Fish, tuna, fresh, yellowfin, raw | 109 | 100 g |
| Fish, tuna, light, canned in water, without salt, drained solids | 116 | 100 g |
| Fish, tuna, fresh, bluefin, raw | 144 | 100 g |
| Tuna Bluefin | 184 | 100 g |
| Fish, tuna, light, canned in oil, drained solids | 198 | 100 g |
| Fish, tuna, light, canned in oil, without salt, drained solids | 198 | 100 g |
Extra Nutrition facts for Tuna
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 22 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 45 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 77 g |
| Processing score ⓘ The processing score is a calculated value that looks at both how industrially made it is (NOVA) and how healthy/unprocessed the ingredients are (SIGA), then combines them into one score from 1 (least processed) to 4 (most processed). | 1.7 - Minimally processed ⓘ NOVA score = 2, SIGA score = A1 |
Tuna Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
66µg of 900µg
7.3%
Vitamin E:
0.87mg of 15mg
5.8%
Vitamin D:
6µg of 20µg
30%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.4mg of 1mg
34%
Vitamin B2:
0.41mg of 1mg
32%
Vitamin B3:
66mg of 16mg
414%
Vitamin B5:
1mg of 5mg
20%
Vitamin B6:
3.1mg of 1mg
240%
Folate:
6µg of 400µg
1.5%
Vitamin B12:
7.1µg of 2µg
294%
Vitamin K:
0.3µg of 120µg
0.25%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 58%
29.2 g of 50 g
29.2 g (58% of DV )
Fats:
Daily Value: 1%
0.6 g of 65 g
0.6 g (1% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 3%
69 g of 2,000 g
69 g (3% of DV )
Other:
1.3 g
1.3 g
Protein quality breakdown
Tryptophan:
939mg of 280mg
335%
Threonine:
3672mg of 1,050mg
350%
Isoleucine:
3861mg of 1,400mg
276%
Leucine:
6810mg of 2,730mg
249%
Lysine:
7695mg of 2,100mg
366%
Methionine:
2481mg of 1,050mg
236%
Phenylalanine:
3273mg of 1,750mg
187%
Valine:
4314mg of 1,820mg
237%
Histidine:
2466mg of 700mg
352%
Fat type information
Saturated fat:
0.21 g
Monounsaturated fat:
0.14 g
Polyunsaturated fat:
0.18 g
All nutrients for Tuna per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 22µg | 2% | 25% | |
| Calories | 130kcal | 7% | 65% |
2.8 times more than Orange
|
| Protein per 100 calories | 22g | N/A | 1% | |
| Calories per 10 g protein | 45kcal | N/A | 96% | |
| Protein | 29g | 69% | 5% |
10.3 times more than Broccoli
|
| Weight per 100 calories | 77g | N/A | 36% | |
| Fats | 0.59g | 1% | 79% |
56.5 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Net carbs | 0g | N/A | 100% |
N/A
|
| Cholesterol | 47mg | 16% | 33% |
7.9 times less than Egg
|
| Vitamin D* | 82 IU | 10% | 4% |
1.1 times less than Egg
|
| Vitamin D | 2µg | 10% | 4% |
1.1 times less than Egg
|
| Magnesium | 42mg | 10% | 17% |
3.3 times less than Almonds
|
| Calcium | 4mg | 0% | 90% |
31.3 times less than Milk
|
| Potassium | 527mg | 16% | 8% |
3.6 times more than Cucumber
|
| Iron | 0.92mg | 12% | 61% |
2.8 times less than Beef broiled
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.04mg | 5% | 70% |
3.3 times less than Shiitake
|
| Zinc | 0.45mg | 4% | 64% |
14 times less than Beef broiled
|
| Phosphorus | 333mg | 48% | 8% |
1.8 times more than Chicken meat
|
| Sodium | 54mg | 2% | 69% |
9.1 times less than White bread
|
| Vitamin E | 0.29mg | 2% | 35% |
5 times less than Kiwi
|
| Manganese | 0.01mg | 1% | 61% | |
| Selenium | 108µg | 197% | 1% | |
| Vitamin B1 | 0.13mg | 11% | 35% |
2 times less than Pea raw
|
| Vitamin B2 | 0.14mg | 11% | 54% |
1.1 times more than Avocado
|
| Vitamin B3 | 22mg | 138% | 1% |
2.3 times more than Turkey meat
|
| Vitamin B5 | 0.33mg | 7% | 46% |
3.4 times less than Sunflower seeds
|
| Vitamin B6 | 1mg | 80% | 4% |
8.7 times more than Oats
|
| Vitamin B12 | 2.4µg | 98% | 15% |
3.4 times more than Pork
|
| Vitamin K | 0.1µg | 0% | 48% |
1016 times less than Broccoli
|
| Trans fat | 0.02g | N/A | 27% |
744.5 times less than Margarine
|
| Folate | 2µg | 1% | 76% |
30.5 times less than Brussels sprouts
|
| Choline | 78mg | 14% | 12% | |
| Saturated fat | 0.21g | 1% | 73% |
28.8 times less than Beef broiled
|
| Monounsaturated fat | 0.14g | N/A | 73% |
71 times less than Avocado
|
| Polyunsaturated fat | 0.18g | N/A | 73% |
269.6 times less than Walnut
|
| Tryptophan | 0.31mg | 0% | 7% |
Equal to Chicken meat
|
| Threonine | 1.2mg | 0% | 6% |
1.7 times more than Beef broiled
|
| Isoleucine | 1.3mg | 0% | 8% |
1.4 times more than Salmon raw
|
| Leucine | 2.3mg | 0% | 7% |
1.1 times less than Tuna Bluefin
|
| Lysine | 2.6mg | 0% | 5% |
5.7 times more than Tofu
|
| Methionine | 0.83mg | 0% | 4% |
8.6 times more than Quinoa
|
| Phenylalanine | 1.1mg | 0% | 10% |
1.6 times more than Egg
|
| Valine | 1.4mg | 0% | 6% |
1.4 times less than Soybean raw
|
| Histidine | 0.82mg | 0% | 13% |
1.1 times more than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0.02g | N/A | 6% |
46 times less than Salmon
|
| Omega-3 - DHA | 0.11g | N/A | 3% |
13.9 times less than Salmon
|
| Omega-3 - DPA | 0.01g | N/A | 17% |
34 times less than Salmon
|
| Omega-6 - Eicosadienoic acid | 0g | N/A | 16% |
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*
0.91%
Total Fat
0.59g
0.93%
Saturated Fat 0.21g
0
Trans Fat
0g
16%
Cholesterol 47mg
2.3%
Sodium 54mg
0
Total Carbohydrate
0g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
29g
Vitamin D
82mcg
10%
Calcium
4mg
0.4%
Iron
0.92mg
12%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.