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Tuna nutrition, glycemic index, calories, and serving size

Fish, tuna, fresh, bluefin, cooked, dry heat
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Tuna

Tuna
0 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
3 oz (85 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.
18.1 (acidic )
Calories
184
96% Protein
88% Vitamin B3
87% Vitamin A
85% Vitamin B12
85% Phosphorus
Explanation: The given food contains more Protein than 96% of foods. Note that this food itself is richer in Protein than it is in any other nutrient. Similarly, it is relatively rich in Vitamin B3, Vitamin A, Vitamin B12, and Phosphorus.
0

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Macronutrients chart

30% 7% 60% 5%
Protein:
Daily Value: 60%
29.91 g of 50 g
60%
Fats:
Daily Value: 10%
6.28 g of 65 g
10%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
59.09 g of 2,000 g
3%
Other:
4.72 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 184
% Daily Value*
9%
Total Fat 6g
9%
Saturated Fat 2g
Trans Fat g
16%
Cholesterol 49mg
2%
Sodium 50mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 30g
Vitamin D 0mcg 0%

Calcium 10mg 1%

Iron 1mg 13%

Potassium 323mg 10%

*
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
details
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
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 50% 46% 140% 29% 7% 22% 37% 3% 256% 0%
Calcium: 10 mg of 1,000 mg 1%
Iron: 1.31 mg of 8 mg 16%
Magnesium: 64 mg of 420 mg 15%
Phosphorus: 326 mg of 700 mg 47%
Potassium: 323 mg of 3,400 mg 10%
Sodium: 50 mg of 2,300 mg 2%
Zinc: 0.77 mg of 11 mg 7%
Copper: 0.11 mg of 1 mg 12%
Manganese: 0.02 mg of 2 mg 1%
Selenium: 46.8 µg of 55 µg 85%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Phosphorus
326 mg
TOP 15%
Magnesium
64 mg
TOP 19%
Selenium
46.8 µg
TOP 22%
Potassium
323 mg
TOP 31%
Copper
0.11 mg
TOP 48%
Iron
1.31 mg
TOP 52%
Zinc
0.77 mg
TOP 59%
Sodium
50 mg
TOP 72%
Calcium
10 mg
TOP 76%
Manganese
0.02 mg
TOP 77%

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 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Vitamin A: 2520 IU of 5,000 IU 50%
Vitamin E : mg of 15 mg 0%
Vitamin D: µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.278 mg of 1 mg 23%
Vitamin B2: 0.306 mg of 1 mg 24%
Vitamin B3: 10.54 mg of 16 mg 66%
Vitamin B5: 1.37 mg of 5 mg 27%
Vitamin B6: 0.525 mg of 1 mg 40%
Folate: 2 µg of 400 µg 1%
Vitamin B12: 10.88 µg of 2 µg 453%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B3
10.54 mg
TOP 12%
Vitamin A
2520 IU
TOP 13%
Vitamin B12
10.88 µg
TOP 15%
Vitamin B6
0.525 mg
TOP 24%
Vitamin B2
0.306 mg
TOP 25%
Vitamin B1
0.278 mg
TOP 29%
Vitamin B5
1.37 mg
TOP 30%
Folate
2 µg
TOP 90%
Vitamin C
0 mg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 359% 375% 296% 268% 393% 253% 201% 255% 378%
Tryptophan: 335 mg of 280 mg 120%
Threonine: 1311 mg of 1,050 mg 125%
Isoleucine: 1378 mg of 1,400 mg 98%
Leucine: 2431 mg of 2,730 mg 89%
Lysine: 2747 mg of 2,100 mg 131%
Methionine: 885 mg of 1,050 mg 84%
Phenylalanine: 1168 mg of 1,750 mg 67%
Valine: 1541 mg of 1,820 mg 85%
Histidine: 880 mg of 700 mg 126%

Fat type information

1.612% 2.053% 1.844%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g

All nutrients for Tuna per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 71% 4% 29.91g 10.6 times more than Broccoli
Fats 10% 46% 6.28g 5.3 times less than Cheese
Carbs 0% 100% 0g N/A
Calories 9% 52% 184kcal 3.9 times more than Orange
Fiber 0% 100% 0g N/A
Calcium 1% 76% 10mg 12.5 times less than Milk
Iron 16% 52% 1.31mg 2 times less than Beef
Magnesium 15% 19% 64mg 2.2 times less than Almond
Phosphorus 47% 15% 326mg 1.8 times more than Chicken meat
Potassium 10% 31% 323mg 2.2 times more than Cucumber
Sodium 2% 72% 50mg 9.8 times less than White Bread
Zinc 7% 59% 0.77mg 8.2 times less than Beef
Copper 12% 48% 0.11mg 1.3 times less than Shiitake
Vitamin C 0% 100% 0mg N/A
Vitamin B1 23% 29% 0.28mg Equal to Pea
Vitamin B2 24% 25% 0.31mg 2.4 times more than Avocado
Vitamin B3 66% 12% 10.54mg 1.1 times more than Turkey meat
Vitamin B5 27% 30% 1.37mg 1.2 times more than Sunflower seed
Vitamin B6 40% 24% 0.53mg 4.4 times more than Oat
Folate 1% 90% 2µg 30.5 times less than Brussels sprout
Vitamin B12 453% 15% 10.88µg 15.5 times more than Pork
Tryptophan 0% 46% 0.34mg 1.1 times more than Chicken meat
Threonine 0% 45% 1.31mg 1.8 times more than Beef
Isoleucine 0% 46% 1.38mg 1.5 times more than Salmon
Leucine 0% 45% 2.43mg Equal to Tuna
Lysine 0% 44% 2.75mg 6.1 times more than Tofu
Methionine 0% 43% 0.89mg 9.2 times more than Quinoa
Phenylalanine 0% 47% 1.17mg 1.7 times more than Egg
Valine 0% 44% 1.54mg 1.3 times less than Soybean
Histidine 0% 51% 0.88mg 1.2 times more than Turkey meat
Cholesterol 16% 37% 49mg 7.6 times less than Egg
Saturated Fat 8% 51% 1.61g 3.7 times less than Beef
Monounsaturated Fat 0% 52% 2.05g 4.8 times less than Avocado
Polyunsaturated fat 0% 33% 1.84g 25.6 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/173707/nutrients

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