1 piece (medium) of White Tuna (Natural) (120 g) has 139 calories. That works out to 116 calories per 100 g. It contains 0 g of carbs, 30.2 g of protein, 1.2 g of fat and 0 g of fiber. Its 96 µg of Selenium covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

White Tuna (Natural) Nutrition Facts

Selected: 100 g

116

KCAL / 100G

Carbs

· 0% DV

Protein

25.2g

· 50% DV

Fat

· 1% 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 92% · Fat 8%

White Tuna (Natural) Vitamins & Minerals

Vitamins

B12

2.2µg · 92% DV

8.6mg · 54% DV

0.9mg · 53% DV

Vitamin D

3.5µg · 18% DV

Minerals

Selenium

80µg · 145% DV

Phosphorus

270mg · 39% DV

Iodine

50µg · 33% DV

Zinc

1mg · 9% DV

How Nutritious Is White Tuna (Natural)?

Nutrient density

Very high

80/ 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

58/ 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.

White Tuna (Natural) 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 White Tuna (Natural)

To burn the 116 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is White Tuna (Natural) 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 White Tuna (Natural) 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 White Tuna (Natural) 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

White Tuna (Natural) Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 0:1

Below the ideal 4:1 — a good omega balance.

Compare White Tuna (Natural)

🐟vs🐟

White Tuna (Natural) vs Salmon Fillet90 kcal fewer per 100 g

→🐟vs🐟

White Tuna (Natural) vs Canned TunaSame calories per 100 g

→🐟vs🐟

White Tuna (Natural) vs Fish6 kcal more per 100 g

→🐟vs🐟

White Tuna (Natural) vs Tuna16 kcal fewer per 100 g

→

Foods Similar to White Tuna (Natural)

🐟

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 White Tuna (Natural)

How many calories and how much protein are in natural white tuna?

Natural white tuna provides 116 calories and 25.2 g of protein per 100 g. It contains 1 g of fat and 0 g of carbohydrates.

Is natural white tuna suitable for a keto diet?

Yes. With 0 g of carbohydrates per 100 g and a glycemic index of 0, natural white tuna is compatible with keto and ketovore diets. It contains fish, so it is not suitable for people with a fish allergy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026