Group · Fish
Tuna
Tuna is a fish with firm flesh, exceptionally rich in lean protein and a source of omega-3, for very few calories. Whether fresh (grilled, pan-fried, as a tartare) or tinned in spring water or brine (cooked and packed in its own juice or a light brine), it is one of the foods with the best protein-to-calorie ratio: nearly 29.9 g of protein per 100 g and almost no carbohydrates. Practical and versatile, it has its place in a balanced diet, whether your goal is weight loss or sport.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 136 kcal |
| Kilojoules | 576 kJ |
| Protein | 29,9 g |
| Fat | 1,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- DHA0,4 g160 %
- Selenium81,2 µg148 %
- Vitamin B122,57 µg103 %
- Vitamin B316,4 mg103 %
- Iodine150 µg100 %
- EPA0,11 g44 %
- Phosphorus273 mg39 %
- Vitamin D1,83 µg37 %
See the other 16 nutrients
- Vitamin B60,47 mg34 %
- Potassium445 mg22 %
- Total omega-30,52 g21 %
- Vitamin B940,6 µg20 %
- Iron1,8 mg13 %
- Magnesium46 mg12 %
- Vitamin B10,05 mg5 %
- Copper0,05 mg5 %
- Vitamin B20,06 mg4 %
- Zinc0,44 mg4 %
- Calcium18,7 mg2 %
- Vitamin B50,13 mg2 %
- Vitamin A8 µg1 %
- Omega-6 LA0,04 g0 %
- Manganese0,01 mg0 %
- Omega-3 ALA0,01 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Fresh tuna is seared for a few minutes in a pan or on the grill (pink in the middle) and can also be eaten raw as a tartare or carpaccio. Tuna tinned in spring water or brine is already cooked and ready to use, cold or hot, with no further cooking needed.
- Nutrition facts: very rich in complete protein (29.9 g per 100 g of cooked tuna), low in fat and carbohydrate-free; a source of phosphorus, selenium and B vitamins.
- For weight control and sport: plenty of filling protein for few calories, ideal when cutting, lean bulking or as a post-workout snack, paired with a source of carbohydrates (rice, sweet potato).
- Good to know: choose tuna in spring water or brine over tuna in oil (much lower in calories), and drain and quickly rinse it if you are watching your salt intake. A portion is around 80-120 g.
How to cook it In a mixed salad with raw vegetables, pulses or wholegrain starchy foods; in an omelette, a wrap or a sandwich; mixed with quark for a quick tuna spread; or served with rice, pasta or steamed potatoes.
Things to watch: as a large predator, tuna can accumulate mercury. Vary the fish you eat (alternate with a white fish such as cod or an oily fish rich in omega-3 such as mackerel) and limit how often you eat it, especially during pregnancy. To find out more, see our sports nutrition advice and the fish family.
Pregnant? Tuna, including tinned tuna, should be limited during pregnancy because of mercury. See our guide on tinned tuna during pregnancy.
Sources
Average nutritional values per 100 g, given as a guide (may vary depending on brands, cuts and preparation).
