Know what’s on your plate
Tuna
Calories & nutrition facts
flesh only, raw
Nutrition facts
Per 100 g% DV- Calories 107 kcal —
- Protein 25 g 50%
- Carbohydrate 0 g 0%
- Fat 0.7 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 66 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 76 µg 8%
- Vitamin D 3.2 µg 16%
- Vitamin E 0.04 mg 0%
- Thiamin (B1) 0.13 mg 11%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 21.9 mg 137%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.43 mg 25%
- Biotin (B7) 2.8 µg 9%
- Folate (B9) 4 µg 1%
- Vitamin B12 2.2 µg 92%
Minerals
- Calcium 4 mg 0%
- Iron 0.72 mg 4%
- Magnesium 39 mg 9%
- Phosphorus 266 mg 21%
- Potassium 444 mg 9%
- Zinc 0.4 mg 4%
- Copper 0.03 mg 3%
- Manganese 0.01 mg 0%
- Selenium 93 µg 169%
- Iodine 18 µg 12%
Similar foods
- White tunacanned with oil, drained, unsalted186 kcal / 100 g
- Saltwater tunafresh, roasted/grilled, without oil, unsalted149 kcal / 100 g
- Yellowfin tunaraw113 kcal / 100 g
- Tuna whole slicein sunflower oil, canned, drained206 kcal / 100 g
- Saltwater solid tunacanned in oil147 kcal / 100 g
- Sardinesflesh only, raw134 kcal / 100 g
- Codflesh only, raw75 kcal / 100 g
- Salmonfarmed, flesh only, raw217 kcal / 100 g
- Swordfishflesh only, raw109 kcal / 100 g
- Albacoreraw121 kcal / 100 g
Questions about Tuna
How do you cook a tuna steak without drying it out?
Pat it dry, brush lightly with oil and sear in a very hot pan for about 1–2 minutes per side, depending on thickness. Tuna is lean, so it dries quickly; let it rest briefly and slice across the grain.
What can you make with canned tuna?
Stir drained tuna into pasta with lemon, capers and parsley, or mix it with mayonnaise, celery and spring onion for a sandwich filling. It also works well in tuna melts, salads and jacket potatoes.
How should you store an opened tin of tuna?
Transfer unused tuna to a covered container and refrigerate promptly; don’t leave it in the opened tin. Use it within a couple of days, and discard it if it has been left at room temperature for more than two hours.
What goes well with tuna?
Lemon, olive oil, black pepper, capers and herbs suit fresh tuna; beans, sweetcorn, cucumber and mayonnaise are classic partners for canned tuna. Serve a seared steak with new potatoes or a crisp salad.
What can you use instead of tuna in a sandwich?
Mashed chickpeas make a good plant-based filling: add mayonnaise or yoghurt, lemon and chopped celery. For a fish alternative, mashed sardines work well with lemon and parsley, though they have a stronger flavour.
Is tuna a good source of protein?
Yes. Tuna provides 25 g of protein per 100 g, so it makes a filling centrepiece for a meal. A typical serving is a palm-sized piece of steak or a portion of drained canned tuna.
Which has more protein, tuna or sardines?
Tuna has more protein, with 25 g per 100 g compared with 19.8 g in sardines. Sardines contain more fat: 6.1 g per 100 g, compared with 0.7 g in tuna.
Source: CoFID (UK) 16-399 · per 100 g · carbohydrate per EU label, fibre excluded
