Tuna Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 176

% Daily Value *

Total Fat 6g %9

Saturated Fat 2g %8

Trans Fat ~g

Cholesterol 49mg %0

Sodium 50mg %3

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars ~g

Protein 30g

Vitamin D ~IU %0

Calcium 10.0mg %0

Iron 1.3mg %7

Potassium 323mg %8

Phosphorus 326.0mg %32

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in tuna

Vitamin C 0.0mg %0

Vitamin B1 (Thiamin) 0.3mg %23

Vitamin B2 (Riboflavin) 0.3mg %24

Vitamin B5 (Pantothenic acid) 1.4mg %27

Vitamin B6 0.5mg %40

Vitamin B3 (Niacin) 10.5mg %66

Vitamin A 2520.0IU %84

Vitamin B12 10.9µg %453

Minerals in tuna

Calcium 10.0mg %1

Manganese 0.0mg %1

Sodium 50.0mg %3

Zinc 0.8mg %6

Iron 1.3mg %7

Potassium 323.0mg %9

Copper 0.1mg %12

Magnesium 64.0mg %15

Phosphorus 326.0mg %33

Selenium 46.8µg %85

Amino Acids in tuna

Valine 1.5g %79

Leucine 2.4g %83

Isoleucine 1.4g %92

Cystine 0.3g %105

Tyrosine 1.0g %108

Tryptophan 0.3g %112

Methionine 0.9g %113

Threonine 1.3g %117

Histidine 0.9g %117

Lysine 2.7g %122

Phenylalanine 1.2g %125

Fatty Acids in tuna

Omega-3 1.66g %104

DPA 0.16g %107

EPA 0.36g %121

DHA 1.14g %571

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of tuna is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Tuna has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 51
Leucine 59 81
Isoleucine 30 46
Tryptophan 6 11
Threonine 23 44
Histidine 15 29
Lysine 45 92
Met+Cys 22 40
Phe+Tyr 30 73

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in tuna is 6.9 which makes it a high P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of tuna is 1.8 which makes it a medium energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in tuna as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that tuna is lacking.

Nutrient Density Score for tuna is 29/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for tuna

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 0.04 <4
Zinc:Copper 7.00 <12
Potassium:Sodium 6.46 >2
Caclcium:Magnesium 0.16 <2
Iron:Copper 11.82 <15
Calcium:Phosphorus 0.03 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety %

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

49% of insulinogenic calories