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Lean Tuna Calories
High protein, low fat, source of omega-3
CALORIES
GI
POTASSIUM
FIBER
Lean Tuna Nutrition Facts
Selected: 100 g
109
KCAL / 100G
Carbs
0g
· 0%
Protein
24.4g
· 93%
Fat
0.8g
· 7%
Fiber
0g
Lean Tuna Vitamins & Minerals
Vitamins
B3
18.5mg · 116% DV
B12
2.2µg · 92% DV
B6
0.8mg · 47% DV
B2
0.22mg · 17% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
270mg · 39% DV
Iodine
50µg · 33% DV
Zinc
1mg · 9% DV
Lean Tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lean Tuna 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 Lean Tuna Contain Allergens?
Contains these allergens:
Which Diets Is Lean Tuna 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
Lean Tuna Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lean Tuna
Lean Tuna — Frequently Asked Questions
How do you cook lean tuna without drying it out?
Because it is very low in fat, tuna dries out quickly if overcooked. A quick sear, gentle oven cooking, or a simple marinade with olive oil and lemon helps keep it moist.
Is canned lean tuna nutritionally different from fresh tuna?
Both can be strong protein options, but canned tuna may vary in sodium and packing liquid. Checking the label matters, especially if you are watching salt intake.
Is lean tuna a good post-workout food?
Yes, its high protein content makes it a practical option after training. Since it contains no carbs, pairing it with rice, potatoes, or bread can make recovery meals more balanced.
Can you eat lean tuna at night?
Yes, it can work well as a light but protein-rich evening meal. Pairing it with vegetables, salad, or a source of healthy fat can make it more satisfying.
Is it okay to eat tuna every day?
It is better to vary your seafood choices rather than rely on one fish daily. Some tuna species can contain more mercury, so children and people who are pregnant or breastfeeding should be more cautious.
What foods pair well with lean tuna?
Lemon, tomatoes, leafy greens, capers, beans, potatoes, and whole grains all work well. These combinations improve flavor and can turn tuna into a more filling meal.
Why can tuna sometimes taste metallic or overly strong?
That flavor can come from the species, storage time, or the liquid used in the can. Lemon juice, herbs, olive oil, and chilling it well can soften the taste.
How long does lean tuna keep after opening?
Once opened, canned tuna should be transferred out of the can and stored in a sealed container. It is best eaten within 1 to 2 days in the fridge.
Can lean tuna be frozen?
Fresh tuna can be frozen if wrapped well, although the texture may change after thawing. Opened canned tuna can also be frozen, but quality is usually not as good afterward.
Does eating tuna automatically help with weight loss?
No single food causes automatic fat loss. Lean tuna can fit a calorie-controlled diet because it is high in protein and very low in fat, but overall eating habits still matter most.
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Nutrition data compiled from USDA FoodData Central and scientific sources.