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Tuna (Cooked) Calories
High protein, omega-3 source, low fat
CALORIES
GI
POTASSIUM
FIBER
Tuna (Cooked) Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
0g
· 0%
Protein
28g
· 91%
Fat
1.3g
· 9%
Fiber
0g
Tuna (Cooked) Vitamins & Minerals
Vitamins
B3
18.5mg · 116% DV
B12
2.2µg · 92% DV
B6
0.9mg · 53% DV
Vitamin D
4µg · 20% DV
Minerals
Selenium
80µg · 145% DV
Phosphorus
270mg · 39% DV
Iodine
50µg · 33% DV
Magnesium
50mg · 12% DV
Tuna (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna (Cooked) 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 (Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (Cooked) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tuna (Cooked) Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna (Cooked)
Tuna (Cooked) — Frequently Asked Questions
How long does cooked tuna keep in the fridge?
Once cooked, it usually keeps for up to 3 days in an airtight container in the refrigerator. If the smell, color, or texture changes noticeably, it is best not to eat it.
Can cooked tuna be frozen?
Yes, you can freeze it in well-sealed portions. After thawing, the texture may become a bit drier, so it often works better in pasta, sandwiches, or fish cakes than on its own.
Why does tuna sometimes turn out dry, and how can I keep it moist?
Tuna is naturally very lean, so it dries out quickly when overcooked. Short cooking times, moderate heat, and serving it with olive oil, yogurt-based sauces, or lemon can help.
Is cooked tuna a good post-workout food?
Often yes, because it provides a lot of protein with very little fat. Since it has no carbohydrates, pairing it with rice, potatoes, bread, or fruit can make recovery meals more balanced.
Is it okay to eat tuna at night?
For most people, yes; cooked tuna is protein-rich and relatively light. If you have reflux or a sensitive stomach, very spicy, fried, or large portions may be less comfortable late in the evening.
What foods go well with cooked tuna?
Vegetables make the meal more filling and balanced. Pairing tuna with whole grains, legumes, or potatoes can turn it into a more complete meal rather than just a protein serving.
Is cooked tuna better than chicken breast for protein?
Both are strong protein options, and the better choice depends on your taste, budget, and meal plan. Tuna offers seafood variety, but some people limit how often they eat it because of mercury concerns.
Is it a good idea to eat tuna every day?
Usually not as a daily staple in large amounts. Tuna can be nutritious, but rotating it with other fish and protein sources is a more sensible habit because mercury exposure can add up over time.
Who should be careful with tuna?
Anyone with a fish allergy should avoid it. Pregnant or breastfeeding women and young children may also need to be more cautious about the type and frequency of tuna because of mercury exposure.
Is reheating cooked tuna safe?
Yes, if it was cooled and stored properly after cooking. Reheat it only once when possible, and do not leave it at room temperature for long periods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.