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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 22
Calories  ⓘ Calories for selected serving 130 kcal
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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 1.2% 35% 30% 143% 47% 7% 12% 14% 1.7% 590%
Calcium: 12mg of 1,000mg 1.2%
Iron: 2.8mg of 8mg 35%
Magnesium: 126mg of 420mg 30%
Phosphorus: 999mg of 700mg 143%
Potassium: 1581mg of 3,400mg 47%
Sodium: 162mg of 2,300mg 7%
Zinc: 1.4mg of 11mg 12%
Copper: 0.13mg of 1mg 14%
Manganese: 0.04mg of 2mg 1.7%
Selenium: 325µg of 55µg 590%

Mineral chart - relative view

527 mg
TOP 12%
333 mg
TOP 14%
108 µg
TOP 20%
42 mg
TOP 25%
0.92 mg
TOP 62%
54 mg
TOP 69%
0.45 mg
TOP 72%
0.04 mg
TOP 83%
0.01 mg
TOP 85%
4 mg
TOP 93%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 3.9% 5.8% 60% 0% 34% 32% 414% 20% 240% 1.5% 294% 42% 0.25%
Vitamin A: 195IU of 5,000IU 3.9%
Vitamin E: 0.87mg of 15mg 5.8%
Vitamin D: 6µg of 10µg 60%
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%
Choline: 233mg of 550mg 42%
Vitamin K: 0.3µg of 120µg 0.25%

Vitamin chart - relative view

22 mg
TOP 8%
1 mg
TOP 14%
2.4 µg
TOP 28%
Vitamin D
2 µg
TOP 41%
0.13 mg
TOP 41%
65 IU
TOP 47%
78 mg
TOP 57%
0.14 mg
TOP 60%
0.29 mg
TOP 67%
0.33 mg
TOP 71%
0.1 µg
TOP 88%
2 µg
TOP 90%
0 mg
TOP 100%

Macronutrients chart

29% 68% 2%
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 Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 335% 350% 276% 249% 366% 236% 187% 237% 352%
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

40% 27% 34%
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
Calories 130kcal 7% 65% 2.8 times more than OrangeOrange
Protein 29g 69% 5% 10.3 times more than BroccoliBroccoli
Fats 0.59g 1% 79% 56.5 times less than CheeseCheese
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
Magnesium 42mg 10% 25% 3.3 times less than AlmondsAlmonds
Calcium 4mg 0% 93% 31.3 times less than MilkMilk
Potassium 527mg 16% 12% 3.6 times more than CucumberCucumber
Iron 0.92mg 12% 62% 2.8 times less than Beef broiledBeef broiled
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 Beef broiledBeef broiled
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 22µg 2% 42%
Vitamin E 0.29mg 2% 67% 5 times less than KiwiKiwi
Manganese 0.01mg 1% 85%
Selenium 108µg 197% 20%
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 22mg 138% 8% 2.3 times more than Turkey meatTurkey meat
Vitamin B5 0.33mg 7% 71% 3.4 times less than Sunflower seedsSunflower seeds
Vitamin B6 1mg 80% 14% 8.7 times more than OatOat
Vitamin B12 2.4µg 98% 28% 3.4 times more than PorkPork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Trans Fat 0.02g N/A 70% 744.5 times less than MargarineMargarine
Folate 2µg 1% 90% 30.5 times less than Brussels sproutsBrussels sprouts
Choline 78mg 14% 57%
Saturated Fat 0.21g 1% 77% 28.8 times less than Beef broiledBeef broiled
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 1.2mg 0% 47% 1.7 times more than Beef broiledBeef broiled
Isoleucine 1.3mg 0% 48% 1.4 times more than Salmon rawSalmon raw
Leucine 2.3mg 0% 48% 1.1 times less than Tuna BluefinTuna Bluefin
Lysine 2.6mg 0% 46% 5.7 times more than TofuTofu
Methionine 0.83mg 0% 44% 8.6 times more than QuinoaQuinoa
Phenylalanine 1.1mg 0% 50% 1.6 times more than EggEgg
Valine 1.4mg 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*
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 14%

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
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
limit break
ⓘ  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
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.