Calories in Tuna
Tuna is a popular saltwater fish known for its firm texture and rich flavor. It's an excellent source of lean protein, omega-3 fatty acids, and various vitamins and minerals, making it a highly nutritious food. It's commonly consumed fresh, canned, or as sashimi.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 116 | 25.5g | 0g | 0.8g |
| 1 oz (28g) | 1 oz (28g) | 33 | 7.2g | 0g | 0.2g |
| 1 can (6.5 oz), drained (167g) | 1 can (6.5 oz), drained (167g) | 194 | 42.6g | 0g | 1.4g |
| 1 serving (85 g) | 1 serving (85 g) | 99 | 21.7g | 0g | 0.7g |
| 1 cup, solid or chunks, drained (154g) | 1 cup, solid or chunks, drained (154g) | 179 | 39.3g | 0g | 1.3g |
Health Benefits
Rich in Omega-3 Fatty Acids: Supports heart health, reduces inflammation, and promotes brain function.
Excellent Source of Lean Protein: Aids in muscle repair and growth, and helps with satiety, which can support weight management.
High in Vitamins and Minerals: Provides B vitamins (B12, B6), selenium, and vitamin D, crucial for energy, immunity, and bone health.
Nutrition Tips
- Choose tuna canned in water over oil to reduce fat and calories, especially if you're managing weight.
- Pair tuna with fresh vegetables and whole grains for a balanced meal rich in fiber and essential nutrients.
- Be mindful of mercury levels; consume a variety of fish and limit larger tuna species like Albacore.
- Use tuna in salads, sandwiches, or pasta dishes for a quick and convenient protein boost.
- Rinse canned tuna to reduce its sodium content, which can be beneficial for blood pressure management.
GAYA Tracking Tip
When logging tuna, specify whether it's canned in water or oil, and if it's a fresh steak, note the cooking method (e.g., grilled, raw) and any added ingredients like sauces or mayonnaise for the most accurate nutritional assessment.
Frequently Asked Questions
Is tuna good for weight loss?+
Yes, tuna is an excellent food for weight loss due to its high protein content and low calories, especially when canned in water. Protein helps with satiety, reducing overall calorie intake and supporting muscle maintenance during a calorie deficit.
What's the difference between light tuna and albacore tuna?+
Light tuna typically refers to skipjack or yellowfin, which are smaller species with a darker flesh and milder flavor. Albacore tuna is a larger species with a lighter flesh, firmer texture, and a milder, less 'fishy' flavor, often higher in omega-3s but also potentially higher in mercury.
How much tuna is safe to eat per week?+
For most adults, consuming 2-3 servings (about 6 ounces each) of light canned tuna per week is generally considered safe. For albacore tuna, due to its higher mercury content, it's often recommended to limit intake to about one 6-ounce serving per week, especially for pregnant women and young children.
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