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Tuna (small) Calories
Tuna is a high-protein, low-fat fish rich in omega-3 fatty acids and vitamin B12.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Tuna (small) (60 g) has 65 calories. That works out to 108 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 5.6 µg of B12 covers 235% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tuna (small) Nutrition Facts
Selected: 1 piece (small) · 60 g
65
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 (small) nutrition facts table · 1 piece (small) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 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 Tuna (small)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 60 g | 65 kcal |
| 1 can (small) | 80 g | 86 kcal |
| 100 g | 100 g | 108 kcal |
| 1 serving (medium) | 100 g | 108 kcal |
| 1 piece (medium) | 120 g | 130 kcal |
| 1 can (medium) | 160 g | 173 kcal |
| 1 piece (large) | 180 g | 194 kcal |
| 1 serving (large) | 200 g | 216 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Tuna (small)
Is tuna safe to eat raw as sushi or sashimi?
Yes, but only tuna intended for raw eating and handled under proper temperature controls should be served raw. Freezing and careful sourcing reduce some food-safety risks, but lemon juice or a quick sear does not make unsuitable fish safe.
Does tuna contain mercury?
Yes, tuna can contain mercury, and levels vary by species and fish size. Larger, longer-lived tuna tend to accumulate more. People who are pregnant or feeding young children should follow current local guidance on fish choices and serving frequency.
How do you cook a tuna steak without drying it out?
Cook tuna steak briefly in a very hot pan or on a grill, adjusting for its thickness. Pat the surface dry first and avoid crowding the pan. Its lean flesh dries out quickly when cooked for too long.
How can you tell if fresh tuna is good quality?
Good fresh tuna smells clean and mild, not sour or ammonia-like, and its flesh looks moist and firm. Buy it well chilled from a reliable fishmonger, and avoid pieces with a sticky surface or an unpleasant, strong odor.
Can you freeze fresh tuna?
Yes, fresh tuna can be frozen if wrapped tightly to limit air exposure. Thaw it in the refrigerator rather than on the counter, and do not refreeze it after thawing. Keeping it cold helps preserve both safety and texture.
Why does tuna turn brown, and is brown tuna safe to eat?
Tuna can turn brown when its natural pigment reacts with oxygen, and browning alone does not prove it is unsafe. However, discard tuna that also smells sour or feels slimy; color cannot reliably confirm freshness by itself.
Should you wash tuna before cooking it?
No, washing tuna is unnecessary and can spread bacteria through splashing water. Pat it dry with a clean paper towel instead, then wash your hands and clean the knife, board, and surfaces that touched the raw fish.
Can you eat tuna that is pink in the middle?
Yes, tuna is often served pink in the center when it has been handled for that preparation and seared properly. A browned outside does not make poorly stored fish safe, so start with fresh, properly chilled tuna.
What is the difference between fresh tuna and canned tuna?
Fresh tuna is sold as raw fish and is usually grilled, seared, or baked; canned tuna has already been cooked and packed, commonly in water or oil. Their texture differs, so fresh tuna suits steaks while canned tuna works in sandwiches and salads.
How long can raw tuna stay in the fridge?
Keep raw tuna covered in the coldest part of the refrigerator, separate from ready-to-eat foods, and use it promptly. If it develops a sour smell, sticky surface, or other signs of spoilage, throw it away rather than tasting it.
Tuna (small) Vitamins & Minerals
Vitamins
B12
5.64µg · 235% DV
B3
11.1mg · 69% DV
B6
0.56mg · 33% DV
Vitamin D
3µg · 15% DV
Minerals
Selenium
46µg · 84% DV
Iodine
30µg · 20% DV
Phosphorus
132mg · 19% DV
Magnesium
30mg · 7% DV
Potassium ⭐
198mg · 6% DV
Sodium
23mg · 1% DV
Tuna (small) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna (small)
To burn the 65 calories in 1 piece (small) (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 (small)?
A small portion of tuna is simply a modest serving of the saltwater fish, enjoyed fresh or preserved. Its firm, meaty flesh has a savoury flavour, and it works well in both simple meals and more substantial dishes. In many places, people use canned tuna in sandwiches and salads, while fresh tuna is often grilled, seared or served alongside vegetables.
Tuna is notably high in protein and low in fat; 100 g provides 23.5 g of protein. A small serving can add substance to a salad, grain bowl or sandwich without making the meal heavy. Pair it with crisp vegetables, lemon and a light dressing for a balanced plate.
How Nutritious Is Tuna (small)?
Nutrient density
Very 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
Medium
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 (small) 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 (small) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (small) 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 (small) 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.