Calories in Tuna
Tuna contains 144 calories per 100 grams. Here's the complete nutrition breakdown.
Nutrition Facts
Per 100g serving
Calories by Serving Size
About Tuna Nutrition
Tuna is a saltwater fish belonging to the mackerel family, prized for its meaty texture and versatility. Whether fresh, canned, or frozen, tuna is one of the most consumed fish worldwide. It's an excellent source of lean protein and omega-3 fatty acids, making it popular among health-conscious consumers.
With 144 calories per 100 grams, Tuna provides 30g of protein,0g of carbohydrates, and 1g of fat.
Macronutrient Breakdown
- Protein: 30g - 83% of calories
- Carbohydrates: 0g - 0% of calories
- Fat: 1g - 6% of calories
Health Benefits of Tuna
- Very high in lean protein supporting muscle maintenance and weight management
- Good source of omega-3 fatty acids for heart and brain health
- Rich in selenium, a powerful antioxidant mineral
- Contains vitamin D for bone health and immune function
- Provides B vitamins including B12 and niacin for energy metabolism
- Low in calories making it excellent for weight loss diets
How to Eat Tuna
Fresh tuna can be seared, grilled, or served raw in sushi and poke bowls. Canned tuna is versatile for sandwiches, salads, pasta dishes, and casseroles. For fresh tuna, cooking to medium-rare (125°F) preserves moisture and flavor. Canned tuna packed in water is lower in calories than oil-packed. Mix canned tuna with Greek yogurt instead of mayo for a healthier option.
Selection and Storage
Fresh tuna should have a deep red color without brown spots and smell clean, not fishy. Use within 1-2 days or freeze. For canned tuna, check expiration dates and choose low-sodium options when available. Light tuna (skipjack) is lower in mercury than albacore. Store canned tuna in a cool, dry place.
Dietary Considerations
Tuna is naturally low-carb, gluten-free, and suitable for keto, paleo, and Mediterranean diets. Due to mercury content, FDA recommends limiting albacore tuna to 6 ounces per week; light tuna can be consumed more frequently. Pregnant women should be especially mindful of tuna consumption.
Frequently Asked Questions About Tuna Calories
How many calories are in Tuna?
Tuna contains 144 calories per 100 grams. A typical serving may contain more or fewer calories depending on the portion size. For example, a 1 serving (85g) contains approximately 122 calories.
Is Tuna good for weight loss?
Tuna has a moderate calorie content of 144 calories per 100g. It can be part of a weight loss diet when consumed in appropriate portions. The 30g of protein per 100g helps promote satiety and can support weight management.
Is Tuna high in protein?
Yes, Tuna is an excellent source of protein with 30g per 100g. This makes it a great choice for building muscle, supporting recovery after exercise, and maintaining overall health.
What vitamins and nutrients are in Tuna?
Tuna provides several important nutrients including 30g of protein,0g of carbohydrates (including 0g of fiber and 0g of sugar), and 1g of fat per 100g. It also contains 47mg of sodium. The specific vitamin and mineral content varies, but tuna can contribute to a balanced, nutritious diet.