Tuna: calories and nutrition facts
100 g of tuna has 86 kcal. 1 can, drained (165 g): 142 kcal.
Tuna is in the family Fish & seafood. Per 100 g it provides 19.4 g protein, 0 g carbohydrates (0 g fiber) and 0.96 g fat: about 90% of its calories come from protein.
What tuna provides most
- High in selenium: 70.6 µg per 100 g, 128 % of the Daily Value.
- High in vitamin B12: 2.5 µg per 100 g, 106 % of the Daily Value.
- High in vitamin B3 (niacin): 10.1 mg per 100 g, 63 % of the Daily Value.
- High in protein: 19.4 g per 100 g, 39 % of the Daily Value.
- Source of vitamin B6: 0.32 mg per 100 g, 19 % of the Daily Value.
- Source of phosphorus: 139 mg per 100 g, 11 % of the Daily Value.
Worth knowing, per 100 g: sodium: 247 mg.
Tuna per serving
The serving is 1 can, drained, 165 g, from USDA's household measure.
| Nutrient | 100 g | 1 can, drained |
|---|---|---|
| Calories | 86 kcal | 142 kcal |
| Protein | 19.4 g | 32 g |
| Carbohydrates | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fat | 0.96 g | 1.6 g |
| Sodium | 247 mg | 408 mg |
Tuna nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 86 kcal | — |
| Protein | 19.4 g | 39 % |
| Total fat | 0.96 g | 1 % |
| Saturated fat | 0.21 g | 1 % |
| Monounsaturated fat | 0.11 g | — |
| Polyunsaturated fat | 0.28 g | — |
| Cholesterol | 36 mg | 12 % |
| Carbohydrates | 0 g | 0 % |
| Dietary fiber | 0 g | 0 % |
| Total sugars | 0 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 17 µg | 2 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 1.2 µg | 6 % |
| Vitamin E | 0.33 mg | 2 % |
| Vitamin K | 0.2 µg | 0 % |
| B1 · Thiamin | 0.03 mg | 3 % |
| B2 · Riboflavin | 0.08 mg | 6 % |
| B3 · Niacin | 10.1 mg | 63 % |
| B6 | 0.32 mg | 19 % |
| B9 · Folate | 4 µg | 1 % |
| B12 | 2.5 µg | 106 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 17 mg | 1 % |
| Iron | 1.6 mg | 9 % |
| Magnesium | 23 mg | 5 % |
| Phosphorus | 139 mg | 11 % |
| Potassium | 179 mg | 4 % |
| Sodium | 247 mg | 11 % |
| Zinc | 0.69 mg | 6 % |
| Selenium | 70.6 µg | 128 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0 g | — |
| Omega-3 · EPA | 0.03 g | — |
| Omega-3 · DHA | 0.2 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other fish & seafood
Of 9 foods in this family on Micela, tuna ranks 7th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🐟 Salmon | 206 | 22.1 g |
| 2 | 🐙 Octopus | 164 | 29.8 g |
| 3 | 🎣 Hake | 116 | 23.5 g |
| 4 | 🦐 Shrimp | 99 | 24 g |
| 5 | 🦑 Squid | 92 | 15.6 g |
| 6 | 🦞 Lobster | 89 | 19 g |
| 7 | 🐠 Tuna | 86 | 19.4 g |
| 8 | 🦀 Crab | 83 | 17.9 g |
| 9 | 🦪 Oyster | 51 | 5.7 g |
Among Micela's 180 foods, tuna is in the top 10 for selenium (4th), vitamin B3 (niacin) (4th), vitamin B12 (8th), omega-3 (EPA and DHA) (10th).
Where it comes from
Temperate and tropical seas worldwide.
Approximate origin, under review.
Frequently asked questions
How many calories does tuna have?
100 g of tuna has 86 kcal. 1 can, drained (165 g) has 142 kcal.
How much protein does tuna have?
19.4 g per 100 g; 32 g in 1 can, drained.
How many carbs does tuna have?
0 g of carbohydrates per 100 g, of which 0 g is fiber and 0 g sugars.
What vitamins and minerals does tuna have?
The ones it provides most per 100 g, by Daily Value: selenium, 128 %; vitamin B12, 106 %; vitamin B3 (niacin), 63 %; protein, 39 %.
Where does tuna come from?
Temperate and tropical seas worldwide. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 15121 · Fish, tuna, light, canned in water, drained solids · Fish, tuna, light, canned in water, drained solids
One serving (1 can, drained) is about 7% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers