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Tuna (Boiled) Calories
High protein, omega-3, low fat, rich in B12 and selenium
CALORIES
GI
POTASSIUM
FIBER
Tuna (Boiled) Nutrition Facts
Selected: 100 g
116
KCAL / 100G
Carbs
0g
· 0%
Protein
25.6g
· 92%
Fat
1g
· 8%
Fiber
0g
Tuna (Boiled) Vitamins & Minerals
Vitamins
B3
18.5mg · 116% DV
B12
2.2µg · 92% DV
B6
0.86mg · 51% DV
Vitamin D
3.7µg · 19% DV
Minerals
Selenium
80µg · 145% DV
Phosphorus
280mg · 40% DV
Iodine
50µg · 33% DV
Magnesium
50mg · 12% DV
Tuna (Boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna (Boiled) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tuna (Boiled) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (Boiled) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tuna (Boiled) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna (Boiled)
Tuna (Boiled) — Frequently Asked Questions
Why does boiled tuna sometimes turn out dry, and how can I keep it moist?
Tuna dries out quickly if it is cooked too long. Gentle cooking, stopping as soon as it flakes, and serving it with olive oil, lemon juice, or a yogurt-based dressing can help it stay more pleasant to eat.
How long does boiled tuna keep in the fridge?
Cooked tuna usually keeps for about 1-2 days in an airtight container in the refrigerator. If the smell, color, or texture changes noticeably, it is best not to eat it.
Can boiled tuna be frozen?
Yes, if it is cooled promptly and wrapped well, it can be frozen. The texture may become a bit drier after thawing, so it often works best in salads, sandwiches, or dishes with a sauce.
What foods pair well with boiled tuna for a more balanced meal?
Boiled tuna pairs well with vegetables, beans, potatoes, rice, or whole grains depending on your needs. Adding produce and a source of healthy fat such as olive oil can make the meal more filling and rounded.
Is boiled tuna better before or after a workout?
It is often more useful after training because it is high in protein and contains no carbohydrates. Before exercise, eating it alone may not provide enough quick energy, so pairing it with a carb source can make more sense.
Is it okay to eat boiled tuna at night?
For most people, yes, especially in a moderate portion. Heavy sauces or a very large meal late at night may be harder to tolerate than the tuna itself.
How is boiled tuna different from canned tuna?
Boiled tuna is typically less processed in the kitchen sense and lets you control added salt and fat more easily. Canned tuna is convenient, but the sodium and oil content can vary a lot by product.
Can you eat tuna every day?
Eating large amounts every day is not ideal because tuna can contain more mercury than many smaller fish. Rotating it with other seafood choices is a more cautious habit.
Why does tuna sometimes smell strong even after cooking?
A strong smell can be related to freshness, storage, and how long it has been sitting after cooking. Fresher fish tends to smell milder, and serving it with lemon or herbs can make the aroma less noticeable.
Who should be careful with boiled tuna?
Anyone with a fish allergy should avoid it. Pregnant or breastfeeding women and young children may also need to be more mindful of how often they eat tuna because of mercury exposure concerns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.