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Tuna fish Calories
High protein, source of omega-3, low fat
CALORIES
GI
POTASSIUM
FIBER
Tuna fish Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
0g
· 0%
Protein
28g
· 91%
Fat
1.3g
· 9%
Fiber
0g
Tuna fish Vitamins & Minerals
Vitamins
B12
10.9µg · 454% DV
B3
18.5mg · 116% DV
B6
1mg · 59% DV
Vitamin D
7µg · 35% DV
Minerals
Selenium
80µg · 145% DV
Phosphorus
250mg · 36% DV
Iodine
50µg · 33% DV
Magnesium
50mg · 12% DV
Tuna fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna fish Processed?
NOVA 1
Unprocessed
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 fish Contain Allergens?
Contains these allergens:
Which Diets Is Tuna fish 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 fish Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna fish
Tuna fish — Frequently Asked Questions
How can tuna be cooked without becoming dry?
Tuna is naturally lean, so it is best cooked quickly over high heat. Sear thick steaks briefly and avoid cooking them until completely opaque, which can make the flesh dry and stringy.
Is canned tuna the same as fresh tuna?
They may come from the same fish family, but canned tuna is cooked and processed and may contain added salt, oil, or sauces. Fresh tuna has a firmer, meatier texture, while canned tuna is softer and more convenient for cold dishes.
Is tuna better before or after a workout?
Tuna can be a useful post-workout meal because its protein supports muscle recovery. Pairing it with a carbohydrate food such as potatoes, rice, whole grains, or bread can also help replenish energy after strenuous exercise.
Does tuna contain mercury?
Yes. Tuna is a large predatory fish and can accumulate mercury, particularly larger species. Pregnant or breastfeeding people, children, and those planning pregnancy should follow public-health guidance on portion frequency and tuna species.
What goes well with tuna?
Lemon, rocket, tomatoes, leafy salads, and olive-oil vegetables balance tuna's rich flavour well. For a more filling meal, combine it with beans, lentils, potatoes, whole grains, or wholegrain bread.
Can tuna be frozen?
Yes, very fresh tuna can be frozen in airtight packaging. Thaw it slowly in the refrigerator rather than at room temperature to protect both food safety and texture.
How long does fresh tuna keep in the refrigerator?
Raw tuna is best eaten on the day it is bought, or within one to two days at most. Keep it sealed in the coldest part of the refrigerator and away from ready-to-eat foods.
Can tuna be eaten raw?
Raw tuna should only be prepared from fish specifically handled for raw consumption, purchased from a reliable supplier, and kept continuously chilled. Tuna from an ordinary fish counter or home catch should not automatically be assumed safe to eat raw because of parasite and bacterial risks.
Why does tuna sometimes taste metallic or bitter?
A metallic or bitter taste can result from reduced freshness, oxidised fats, or leaving too much of the dark bloodline on the fish. Choosing fresh fish, trimming the dark flesh, and using lemon, capers, or a lightly acidic dressing can improve the flavour.
Can people with a fish allergy eat tuna?
No. People with a fish allergy should avoid tuna, as cooking does not reliably remove the allergenic proteins. Those with a history of severe reactions should also take cross-contact in food preparation seriously.
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Nutrition data compiled from USDA FoodData Central and scientific sources.