Tuna Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tuna contains 132 calories, 23.3g protein, 0g carbs, and 4.9g fat per one fillet (100g). It is a source of cholesterol, iron, zinc.
Nutrition Facts — one fillet (100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 132 kcal | 7% |
| Protein | 23.3g | 47% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 4.9g | 6% |
| Saturated Fat | 1.3g | 6% |
| Cholesterol | 49.0mg | 16% |
| Sodium | 47.0mg | 2% |
| Calcium | 50.0mg | 4% |
| Iron | 252.0mg | 1400% |
| Magnesium | 0.60mg | 0% |
| Zinc | 254.0mg | 2309% |
| Vitamin C | 0.24mg | 0% |
| Vitamin A | 0.25mcg | 0% |
| Vitamin B6 | 8.6mg | 506% |
| Vitamin B12 | 0.46mcg | 19% |
| Folate | 2.0mcg | 0% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 9.4mcg | 8% |
| Phosphorus | 18.0mg | 1% |
Is Tuna Good for You?
Tuna provides 132 calories per one fillet (100g) with 23.3g protein, 0g carbohydrates, and 4.9g fat. It is a source of cholesterol (16% dv), iron (1400% dv), zinc (2309% dv).
Tuna is a lean, high-protein saltwater fish rich in omega-3 fatty acids, vitamin B12, and selenium. Commonly consumed fresh, canned, or seared.
Key Health Benefits of Tuna
- Cholesterol (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1400% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2309% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (506% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 23.3g protein per serving to support satiety and muscle maintenance.
How to Track Tuna Nutrition with Gram
Use Gram to log tuna and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in tuna?
Tuna contains 132 calories per one fillet (100g).
How much protein is in tuna?
Tuna provides 23.3g of protein per one fillet (100g).
How many carbs are in tuna?
Tuna has 0g of carbohydrates per one fillet (100g).
Is tuna good for tracking nutrition?
Yes. Tuna can be logged by calories, macros, and micronutrients in the Gram app.
How should I use tuna in a meal plan?
Use Tuna as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track tuna and thousands of other foods with the Gram app.