100 g of Tuna (Cooked) has 132 calories. It contains 0 g of carbs, 28 g of protein, 1.3 g of fat and 0 g of fiber. Its 80 µg of Selenium covers 145% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Tuna (Cooked) Nutrition Facts

Selected: 100 g

132

KCAL / 100G

Carbs

· 0% DV

Protein

28g

· 56% DV

Fat

1.3g

· 2% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 91% · Fat 9%

Tuna (Cooked) Vitamins & Minerals

Vitamins

18.5mg · 116% DV

B12

2.2µg · 92% DV

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

How Nutritious Is Tuna (Cooked)?

Nutrient density

Very high

85/ 100

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

Medium

57/ 100

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.

Tuna (Cooked) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tuna (Cooked)

To burn the 132 calories in 100 g:

🚶

33min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

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.

Compare Tuna (Cooked)

🐟vs🐟

Tuna (Cooked) vs Salmon Fillet74 kcal fewer per 100 g

→🐟vs🐟

Tuna (Cooked) vs Canned Tuna16 kcal more per 100 g

→🐟vs🐟

Tuna (Cooked) vs Fish22 kcal more per 100 g

→🐟vs🐟

Tuna (Cooked) vs TunaSame calories per 100 g

→

Foods Similar to Tuna (Cooked)

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Tuna (Cooked)

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.

· Last updated: August 21, 2026