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Tuna (14g protein) Calories
High-protein, low-fat fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tuna (14g protein) (60 g) has 60 calories. That works out to 100 calories per 100 g. It contains 0 g of carbs, 14.1 g of protein, 0.5 g of fat and 0 g of fiber. Its 48 µg of Selenium covers 87% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tuna (14g protein) Nutrition Facts
Selected: 1 serving (medium) · 60 g
60
KCAL / 60G
Carbs
0g
· 0% DV
Protein
14.1g
· 28% DV
Fat
0.5g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 93% · Fat 7%
Tuna (14g protein) nutrition facts table · 1 serving (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 23 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 14.1 g | 28% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Tuna (14g protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 60 g | 60 kcal |
| 1 tablespoon (medium) | 15 g | 15 kcal |
| 1 piece (small) | 30 g | 30 kcal |
| 1 pack (medium) | 80 g | 80 kcal |
| 1 piece (large) | 90 g | 90 kcal |
| 100 g | 100 g | 100 kcal |
| 1 serving (large) | 100 g | 100 kcal |
| 1 can (large) | 120 g | 120 kcal |
| 1 cup (large) | 150 g | 150 kcal |
Calculated from 100 calories per 100 g.
Frequently Asked Questions About Tuna (14g protein)
Does canned tuna need to be cooked?
No, canned tuna is already cooked and can be eaten straight from the can. You can also add it to a hot dish; warm it through gently rather than cooking it for a long time, which can make it dry.
Can you eat tuna raw?
Yes, tuna is sometimes served raw, but raw fish can carry parasites or harmful bacteria. Use only tuna sold for raw consumption by a reputable supplier, keep it properly chilled, and avoid raw tuna if you are at higher risk from foodborne illness.
How much tuna is safe to eat each week?
The recommended amount depends on the tuna species because mercury levels vary. Follow your local fish-consumption guidance, especially for albacore or bigeye tuna, and vary your seafood choices rather than relying on tuna every day.
Can you eat tuna while pregnant?
Yes, tuna can be eaten during pregnancy, but the type and amount matter because of mercury. Choose options that fit your local pregnancy guidance; ask your healthcare professional for advice if you are unsure which tuna is suitable for you.
How long does tuna last after opening the can?
Refrigerate leftover tuna promptly in a covered container and use it within 3–4 days. Do not leave it sitting at room temperature for an extended period, and discard it if its smell or appearance has changed.
Is tuna in oil or water better?
Neither is always better: tuna in oil tends to be richer and softer, while tuna in water has a lighter taste. Draining oil can reduce how much remains on the fish, but it will not remove all of it.
Can you freeze canned tuna?
Yes, you can freeze tuna after opening the can, but transfer it to an airtight freezer-safe container first. Freezing an unopened metal can is not recommended; thaw the tuna in the refrigerator and use it soon afterward.
Why does tuna steak dry out so easily?
Tuna steak is lean, so prolonged cooking quickly makes it dry and firm. Sear it briefly over high heat and avoid repeatedly turning it; thinner cuts need less cooking time than thick steaks.
Is pink tuna steak safe to eat?
Yes, tuna steak can be pink in the middle when it has been handled safely and cooked to your preferred doneness. Color alone cannot confirm food safety, so buy it from a reliable source and keep it properly chilled.
Can cats eat tuna?
Yes, cats can have a small amount of plain tuna occasionally, but it should not replace their complete cat food. Avoid tuna seasoned with salt, oil, sauces, onion, or garlic, and do not make it a daily treat.
Tuna (14g protein) Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
B3
5.16mg · 32% DV
B6
0.54mg · 32% DV
B1
0.12mg · 10% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
150mg · 21% DV
Iodine
30µg · 20% DV
Copper
0.06mg · 7% DV
Potassium ⭐
210mg · 6% DV
Sodium
23mg · 1% DV
Tuna (14g protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna (14g protein)
To burn the 60 calories in 1 serving (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tuna (14g protein)?
Tuna is a large ocean fish with firm, meaty flesh. It is sold fresh and canned, making it a familiar ingredient in home kitchens as well as restaurants. Its flavour is savoury and fairly mild, though fresh tuna has a denser texture than the flaky canned kind. Around the world, canned tuna is stirred into salads, sandwiches and pasta, while fresh steaks are often grilled or seared; it also appears raw in dishes such as sushi. A squeeze of lemon and crisp vegetables make an easy pairing.
Tuna is notably high in protein and low in fat, with 23.5 g of protein per 100 g. For a lighter meal, try it with beans or leafy greens, or use a lemony dressing instead of a rich, creamy one.
How Nutritious Is Tuna (14g protein)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Tuna (14g protein) 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 (14g protein) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (14g protein) 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 (14g protein) Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.