Know what’s on your plate
Tuna
Calories & nutrition facts
roasted/baked
Nutrition facts
Per 100 g% DV- Calories 136 kcal —
- Protein 30 g 60%
- Fat 1.8 g 2%
- Saturated fat 1 g 5%
- Fibre 0 g 0%
- Sodium 56 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 8 µg 1%
- Vitamin D 1.8 µg 9%
- Vitamin E 0.32 mg 2%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 16.4 mg 102%
- Pantothenic acid (B5) 0.13 mg 3%
- Vitamin B6 0.47 mg 28%
- Folate (B9) 40.6 µg 10%
- Vitamin B12 2.6 µg 107%
Minerals
- Calcium 18.7 mg 1%
- Iron 1.8 mg 10%
- Magnesium 46 mg 11%
- Phosphorus 273 mg 22%
- Potassium 445 mg 9%
- Zinc 0.44 mg 4%
- Copper 0.05 mg 5%
- Manganese 0.01 mg 0%
- Selenium 81.2 µg 148%
- Iodine 150 µg 100%
Similar foods
- Saltwater tunafresh, roasted/grilled, without oil, unsalted149 kcal / 100 g
- Tuna whole slicein sunflower oil, canned, drained206 kcal / 100 g
- Troutroasted/baked183 kcal / 100 g
- Codroasted/baked95 kcal / 100 g
- Eelroasted/baked229 kcal / 100 g
- Turkey meatroasted/baked151 kcal / 100 g
- Mackerelroasted/baked228 kcal / 100 g
- Chickenmeat and skin, roasted, baked204 kcal / 100 g
- Swordfishroasted/baked266 kcal / 100 g
- Salmonfarmed, roasted/baked214 kcal / 100 g
Questions about Tuna
How do you stop tuna steaks drying out?
Pat them dry, oil the surface and sear in a very hot pan for about 1–2 minutes per side, depending on thickness. For a moist centre, take them off while still pink; cook longer only if you prefer them well done.
Can you eat tuna raw?
Only use tuna sold specifically for raw eating, keep it properly chilled and prepare it with clean hands and utensils. Ordinary fresh tuna is not automatically suitable for sushi or sashimi.
How long does cooked tuna keep in the fridge?
Cool it promptly, cover it and refrigerate; eat within 3 days. Keep raw tuna chilled and use it within 1–2 days of buying.
What goes well with tuna?
Tuna works particularly well with lemon, capers, olives, tomatoes and parsley. Use it in a Niçoise salad with potatoes, green beans and egg, or mix tinned tuna with mayonnaise for sandwiches.
Can you use tinned tuna instead of fresh tuna?
Yes, in sandwiches, pasta bakes, salads and fishcakes, but drain it first and add it near the end of cooking so it does not become dry and crumbly. It will not give you the seared, meaty texture of a tuna steak.
Is tuna high in protein?
Yes. A 100 g portion provides 30 g of protein, making tuna a particularly protein-rich fish.
Which nutrients stand out in tuna?
Tuna is a source of selenium and is high in vitamin B3 and vitamin B12. It also provides 150 µg of iodine per 100 g.
Source: ANSES–Ciqual (France) 26041 · per 100 g · carbohydrate per EU label, fibre excluded
