Tuna
Exceptional nutritional value
Light tuna canned in water, drained.
Canned light tuna, mostly skipjack, is a lean, ready-to-eat fish for salads, sandwiches and pasta. A 100 g drained portion gives about 19 g of protein and under 1 g of fat, and is very high in selenium, vitamin B12 and niacin. Because it is lean, it has much less omega-3 fat than sardines or salmon, and tuna canned in oil has more than twice the calories even after draining.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 19.4g | 34.6% |
| Fat | 1g | 1.4% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 78g | 3.1% |
| Calories | 86 | 3.8% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.21 | g | 1.0% |
| Monounsaturated | 0.11 | g | 0.4% |
| Polyunsaturated | 0.28 | g | 2.2% |
| Omega-3 | 0.084 | g | Estimate |
| EPA | 28 | mg | 3.1% |
| DHA | 196 | mg | 21.8% |
| Omega-6 | 0.196 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.33 | mg |
| Selenium | 70.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 17 | mcg | 1.9% |
| vitamin B1 | 0.03 | mg | 2.5% |
| vitamin B2 | 0.084 | mg | 6.5% |
| vitamin B3 | 10.14 | mg | 63.4% |
| vitamin B6 | 0.319 | mg | 18.8% |
| vitamin B9 | 4 | mcg | 1.0% |
| vitamin B12 | 2.55 | mcg | 106.3% |
| vitamin D | 1.2 (48 IU) | mcg | 8.0% |
| vitamin E | 0.33 | mg | 2.2% |
| vitamin K | 0.2 | mcg | 0.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 17 | mg | 1.7% |
| iron | 1.63 | mg | 9.1% |
| magnesium | 23 | mg | 5.8% |
| phosphorus | 139 | mg | 19.9% |
| potassium | 179 | mg | 6.9% |
| sodium | 247 | mg | 10.7% |
| zinc | 0.69 | mg | 6.3% |
| copper | 0.05 | mg | 5.6% |
| manganese | 0.019 | mg | 0.8% |
| selenium | 70.6 | mcg | 128.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 548 | mg | 78.3% | 166% |
| Isoleucine | 858 | mg | 61.3% | 139% |
| Leucine | 1514 | mg | 55.5% | 120% |
| Lysine | 1711 | mg | 81.5% | 173% |
| Methionine | 751 | mg | 71.5% | 158% |
| Phenylalanine | 1356 | mg | 77.5% | 160% |
| Threonine | 817 | mg | 77.8% | 158% |
| Tryptophan | 209 | mg | 74.6% | 153% |
| Valine | 959 | mg | 52.7% | 116% |
Compare with other products
Values per 100 g
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