Calories in Tuna, Nutrition and Benefits

How many calories in Tuna? We provide you with the Tuna calories for the different serving sizes, Tuna nutrition facts and the health benefits of Tuna fish to help you eat a healthy diet and lose weight.

There are many varieties of Tuna, including Yellowfin, Bluefin and Skipjack. Tuna fish can grow to be very large and are therefore purchased as either steaks or canned. Bluefin Tuna is considered an endangered species, and in the interests of this specific species should be avoided.

Tuna provides a good source of vitamins B1-B3, B5, B6, B12, phosphorus, potassium, selenium and other vitamins and minerals. They also provide an excellent source of protein.

Enjoy losing weight with our Tuna diet recipes below

Calories in Tuna

Tuna contains omega-3 fatty acids and are therefore thought to lower blood pressure. Other Tuna benefits are believed to include added protection against heart disease and acting as an anti-inflammatory.

Compare calories in Tuna with the other calories in fish.

Tuna, Fresh, Yellowfin, Raw

Refuse: 0%
Scientific Name: Thunnus albacares (Bonnaterre)
Serving SizeCalories per Serving
100 grams109 kcal (454 kJ)
1 oz, boneless, 28.35 grams31 kcal (129 kJ)
1 cubic inch, boneless, 16 grams17 kcal (73 kJ)
3 oz, 85 grams93 kcal (386 kJ)

Tuna, Yellowfin, Fresh, Cooked, Dry Heat

Refuse: 0%
Serving SizeCalories per Serving
100 grams130 kcal (543 kJ)
3 oz, 85 grams110 kcal (462 kJ)

Tuna, Fresh, Skipjack, Raw

Refuse: 0%
Scientific Name: Euthynnus pelamis (L.)
Serving SizeCalories per Serving
100 grams103 kcal (431 kJ)
0.5 fillet, 198 grams204 kcal (853 kJ)
3 oz, 85 grams88 kcal (366 kJ)

Calories in Tuna, Skipjack, Fresh, Cooked, Dry Heat

Refuse: 0%
Serving SizeCalories per Serving
100 grams132 kcal (552 kJ)
0.5 fillet, 154 grams203 kcal (850 kJ)
3 oz, 85 grams112 kcal (469 kJ)

Tuna Nutritional Information

Fish, Tuna, Skipjack,
fresh, cooked, dry heat
Nutritional value per 100 g (3.5 oz)
Water62.28 g
Energy132 kJ (552 kcal)
Protein28.21 g
Carbohydrates0.00 g
Total Fat:1.29 g
saturated fat0.420 g
monounsaturated fat0.243 g
polyunsaturated fat0.403 g
Cholesterol60 mg
Calcium, Ca37 mg (3.7 %)
Iron, Fe1.60 mg (9 %)
Magnesium, Mg44 mg (11 %)
Phosphorus, P285 mg (29 %)
Potassium, K522 mg (11 %)
Sodium, Na47 mg (2 %)
Zinc, Zn1.05 mg (7 %)
Copper, Cu0.110 mg (6 %)
Manganese, Mn0.019 mg (1 %)
Selenium, Se46.8 mcg (67 %)
Vitamin C1.0 mg (1.7 %)
Thiamine (Vit. B1)0.038 mg (2.5 %)
Riboflavin (Vit. B2)0.122 mg (7 %)
Niacin (Vit. B3)18.756 mg (94 %)
Pantothenic acid (B5)0.485 mg (5 %)
Vitamin B60.981 mg (49 %)
Folate (Vit. B9)10 mcg (2.5 %)
Vitamin B122.19 mcg (37 %)
Vitamin A60 IU (1 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

Tuna Recipes

Tuna Nicoise Salad Recipe

Tuna Nicoise Salad Recipe
1 can of tuna makes a great tuna nicoise salad. This tuna salad takes only 15 mins to make. Ingredients: tuna, tomato, eggs, onion, olives, parsley and salad dressing (the recipe is provided). One serving contains 254 kcal and 6g of net carbs.

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