Tuna: Calories, Nutrition and Health Benefits
Premium protein powerhouse packed with omega-3 fatty acids, essential nutrients, and muscle-building potential for every fitness goal.
Quick Nutrition Facts
Per 100g Cooked Tuna
| Nutrient | Amount |
|---|---|
| Calories | 132 kcal |
| Protein | 29g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Fat | 1.3g |
| Omega-3 | 0.3g |
| Selenium | 92mcg |
| Vitamin B12 | 10mcg |
| Vitamin D | 4.1mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Tuna delivers 29g protein per 100g with minimal calories, making it ideal for muscle gain and fat loss. The omega-3 fatty acids support heart health and reduce inflammation. Choose light tuna over albacore to minimize mercury exposure.
Myth Busters
MYTH #1: Tuna Is Too High in Mercury to Eat Regularly
TRUTH: Light tuna (skipjack) has low mercury levels and is safe for 2-3 servings weekly. Albacore has 3x more mercury; limit to 1 serving per week. Benefits of omega-3s and protein outweigh mercury concerns when consumed appropriately.
MYTH #2: Canned Tuna Is Less Nutritious Than Fresh
TRUTH: Water-packed canned tuna retains 90% of nutrients including protein, omega-3s, and B vitamins. It's equally nutritious, more affordable, and convenient. Only oil-packed varieties add unnecessary calories.
MYTH #3: Tuna Has No Carbs, So You Can Eat Unlimited Amounts
TRUTH: While zero-carb, tuna should be limited to 2-3 servings weekly due to mercury accumulation. Pregnant women should limit to 2 medium cans (140g) of light tuna per week.
MYTH #4: All Tuna Varieties Are the Same
TRUTH: Light tuna (skipjack) has 3x less mercury than albacore (white tuna). Bluefin has highest mercury and should be avoided by pregnant women and children. Nutritional profiles vary: bluefin has highest omega-3 (1.66g/100g), skipjack lower (0.3g/100g).
MYTH #5: Tuna Causes Weight Gain
TRUTH: With only 132 calories and 29g protein per 100g, tuna is one of the best weight loss proteins. High protein content increases satiety and thermogenesis. Weight gain comes from added mayo, oil, or excessive portions.
MYTH #6: Fresh Tuna Is Always Better Than Canned
TRUTH: Both have merit. Fresh tuna offers higher omega-3 content but costs more and has shorter shelf life. Canned light tuna provides similar protein, lower mercury, better affordability, and convenience for meal prep.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 132 calories with 29g protein provides exceptional satiety. Thermogenic effect of protein boosts metabolism. |
| Muscle Gain | | Complete protein with all essential amino acids. Perfect for post-workout muscle recovery and growth. |
| Diabetes Management | | Zero carbohydrates prevent blood sugar spikes. Omega-3s improve insulin sensitivity and reduce inflammation. |
| PCOS Management | | Zero-carb, high-protein food stabilizes insulin levels. Omega-3s reduce PCOS-related inflammation. |
| Pregnancy Nutrition |  | Omega-3s support fetal brain development, but limit to 2 cans light tuna weekly due to mercury. Choose skipjack over albacore. |
| Viral/Flu Recovery | | High protein supports immune function, selenium boosts immunity, easy to digest, vitamin D enhances recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Tuna
Understanding how tuna affects blood glucose reveals its exceptional metabolic benefits for all health goals.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for healthy individuals. Tuna has minimal impact due to zero carbohydrates. Not medical advice.*
Optimal Tuna Combinations
While tuna alone causes no blood sugar spike, pairing with healthy fats and vegetables enhances nutrient absorption and satiety:
- 🥑 Avocado - Healthy fats improve omega-3 absorption
- 🥗 Mixed greens salad - Fiber and micronutrients
- 🥒 Cucumber and tomato - Hydration and antioxidants
- 🫒 Olive oil dressing - Additional healthy fats and polyphenols
These combinations provide complete nutrition without blood sugar concerns, making tuna ideal for diabetes management and weight loss.
Cultural Significance
Tuna has been a staple protein source across coastal civilizations for over 4,000 years.
In India:
- Coastal regions (Kerala, Goa, Tamil Nadu) consume tuna curries and fries
- Traditional Ayurvedic medicine recognizes fish protein for strength building
- Popular as "Choora" in Kerala, often cooked with coconut and spices
- Growing popularity in urban fitness communities for muscle building
Global Impact:
- Japan's bluefin tuna industry dates back to Edo period (1603-1868)
- Mediterranean cultures have fished tuna for millennia
- $42 billion global tuna industry supporting 7 million livelihoods
- Sushi and sashimi traditions elevated tuna to premium status
- Canned tuna revolutionized global nutrition accessibility (1903)
Compare & Substitute
Tuna vs Similar Protein Sources (Per 100g)
| Nutrient | 🐟 Tuna (cooked) | 🐔 Chicken Breast | 🍳 Eggs (boiled) | 🦐 Shrimp (cooked) |
|---|---|---|---|---|
| Calories | 132 kcal | 165 kcal | 155 kcal | 99 kcal |
| Protein | 29g | 31g | 13g | 24g |
| Carbs | 0g | 0g | 1.1g | 0.2g |
| Fiber | 0g | 0g | 0g | 0g |
| Fat | 1.3g | 3.6g | 11g | 0.3g |
| Omega-3 | 0.3g | 0.04g | 0.6g | 0.5g |
| Selenium | 92mcg | 27mcg | 31mcg | 48mcg |
| Vitamin D | 4.1mcg | 0.1mcg | 2mcg | 0mcg |
| Best For | Omega-3, lean protein, weight loss | Muscle gain, affordability | Nutrient density, breakfast | Low-calorie protein |
Frequently Asked Questions
Is tuna good for weight loss?
Yes, tuna is excellent for weight loss. With only 132 calories and 29g protein per 100g, it provides exceptional satiety with minimal calories. High protein content increases metabolism through thermogenesis (20-30% calorie burn during digestion) and helps preserve muscle mass during calorie deficit.
Best practices: Choose water-packed canned tuna; limit to 85-100g servings; pair with vegetables; avoid mayo-heavy preparations.
Can diabetics eat tuna?
Yes, tuna is one of the best proteins for diabetics. It contains zero carbohydrates, causing no blood sugar spike. The omega-3 fatty acids can improve insulin sensitivity and reduce inflammation associated with diabetes complications.
Tips for diabetics: Pair with low-glycemic vegetables; choose grilled or water-packed varieties; combine with healthy fats (avocado, olive oil); monitor portions to 100-150g per serving.
How much protein is in tuna?
Tuna contains 29g of protein per 100g (cooked), making it one of the highest protein foods available. A standard 85g serving provides about 25g protein - equivalent to a large chicken breast.
Comparison: 1 can light tuna (85g) = 20-22g protein; 1 fresh tuna steak (140g) = 40g protein.
What are the main health benefits of tuna?
Key Benefits:
- High Protein (29g/100g): Muscle building, satiety, metabolism boost
- Omega-3 Fatty Acids: Heart health, inflammation reduction, brain function
- Vitamin D (4.1mcg): Bone health, immune function, mood regulation
- Selenium (92mcg): Antioxidant protection, thyroid function, immunity
- Vitamin B12 (10mcg): Energy production, nerve function, red blood cell formation
- Zero Carbs: Perfect for keto, low-carb, and diabetes diets
Is canned tuna healthy?
Yes, water-packed canned tuna is healthy and convenient. It retains 90% of nutrients including protein, omega-3s, and B vitamins. Choose light tuna (skipjack) over albacore for 3x lower mercury levels.
Healthy choices: Water-packed > oil-packed; light tuna > albacore; no salt added versions for blood pressure control; limit to 2-3 servings weekly due to mercury.
Avoid: Tuna in mayonnaise or heavy oils, tuna salads with excessive mayo, brands with high sodium (>300mg per serving).
Can pregnant women eat tuna?
Pregnant women can eat tuna in moderation. Limit to 2 medium cans (140g total) per week of light tuna, or 1 fresh tuna steak per week. Avoid albacore (white tuna) and bluefin entirely due to higher mercury levels that can affect fetal brain development.
Benefits during pregnancy: Omega-3s support fetal brain and eye development; protein supports growth; vitamin D for bone development.
Safety rules: Choose light/skipjack tuna; track weekly intake; combine with low-mercury fish like salmon and sardines; never exceed recommended limits.
How much tuna is safe per week?
General Guidelines:
- Light tuna (skipjack): 2-3 servings (170-255g) per week - Most people
- Albacore/white tuna: 1 serving (85g) per week - Higher mercury
- Pregnant/nursing women: 2 cans light tuna (140g) per week maximum
- Children (6-12 years): 1-2 servings (85-170g) light tuna per week
Mercury considerations: Light tuna has ~0.12 ppm mercury; albacore has ~0.35 ppm. The EPA/FDA recommend limiting exposure while gaining omega-3 benefits.
Track your meals with NutriScan app to monitor tuna intake and ensure balanced nutrition goals.
What's the difference between light and white tuna?
Light Tuna (Skipjack):
- Lower mercury (0.12 ppm)
- Darker flesh, stronger flavor
- Lower fat and calories
- More affordable
- Safe for 2-3 servings weekly
White Tuna (Albacore):
- Higher mercury (0.35 ppm) - 3x more than skipjack
- Lighter flesh, milder flavor
- Higher omega-3 content
- More expensive
- Limit to 1 serving weekly
Recommendation: Weight loss/diabetes/pregnancy = light tuna. Maximum omega-3 with limited intake = albacore.
