Tuna: Calories and Nutrition Analyse
How many calories in tuna?

Nutrition Facts
TunaServing size:
fillet (125 g) change
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Amount Per Serving:
100g of tuna contain about 144 calories (kcal).
Calories per:
ounce
| one tuna
| cup
| half cup
| cup of canned fish
| steak
To give you an idea, a fillet (125 g) tuna contain about 180 calories.
This is about 9% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 180 kcal actually is, keep in mind that the calorie content of fillet tuna is similar to that of, for example:
- 3 apples
- 2 glasses of Coca Cola (220 ml glass)
- 1.5 slices of cheese
- 1.5 slices of bread
- 1 glass of milk
- 9 cubes of sugar
Take a quick look at the tables below for detailed information about tuna nutrition.
100g of Tuna
Nutrition
- Calories144
- Carbs Total0 g
- Dietary fiber0 g
- Fat4.9 g
- Protein23.33 g
- Water68.09 g
Vitamins
- Vit A2183 IU
- Vit B1 (Thiamine)0.241 mg
- Vit B2 (riboflavin)0.251 mg
- Vit B3 (Niacin)8.654 mg
- Vit B60.455 mg
- Vit B9 (Folic acid)0.002 mcg
- Vit E1 mg
Minerals
- Potassium252 mg
- Phosphorus5.7 mg
- Magnessium50 mg
- Calcium8 mg
- Sodium39 mg
- Iron1.02 mg
- Zink5.7 mg
Unlocking the Nutritional Secrets of Tuna: A Deep Dive
When it comes to seafood, tuna is a household name known for its versatility and health benefits. Whether you're a fitness enthusiast, someone on a weight management journey, or just looking to incorporate more protein into your diet, tuna is a powerhouse of nutrition that can cater to various dietary needs. Let's explore the fascinating world of tuna nutrition, focusing on its calories, protein, fat, and carbs content, and why it's considered a staple in healthy diets.
Calories in Tuna: A Low-Calorie Protein Source
One of the most appealing aspects of tuna is its calorie content. With only 144 calories per 100 grams, tuna offers a high-protein, low-calorie option for those looking to maintain or lose weight without sacrificing satiety. Its low calorie count, combined with a high protein content, makes it an excellent choice for calorie-conscious individuals.
Protein in Tuna: Building Blocks of Muscle
Protein is crucial for muscle repair, growth, and overall health, and tuna is an excellent source of this vital nutrient. With 23.33 grams of protein per 100 grams, it provides almost half of the daily recommended protein intake for the average adult. This makes tuna an ideal food choice for athletes, bodybuilders, and anyone looking to increase their muscle mass or improve their physical health.
Fat in Tuna: The Good Fats
While tuna is low in fat, with only 4.9 grams per 100 grams, it's important to note that it contains healthy fats, including omega-3 fatty acids. These fats are essential for heart health, brain function, and reducing inflammation. The absence of carbs in tuna also makes it a perfect fit for low-carb and ketogenic diets, emphasizing the importance of healthy fats for energy.
Carbs in Tuna: Virtually Non-Existent
For those monitoring their carb intake, tuna is an excellent choice. With zero carbs, it's a go-to protein source that can easily fit into a low-carb or ketogenic diet. This absence of carbs also makes tuna a versatile ingredient that can be paired with a variety of sides, from vegetables to whole grains, depending on your dietary preferences.
Nutritional Benefits Beyond the Basics
Beyond its macronutrient profile, tuna is rich in vitamins and minerals that support overall health. It's a good source of Vitamin A and B vitamins, particularly B3 (Niacin), which supports metabolism and skin health. Minerals like magnesium, potassium, and zinc are also abundant in tuna, contributing to heart health, muscle function, and immune system support.
However, it's important to consume tuna in moderation due to concerns about mercury content, especially in certain types of tuna. Opting for light tuna and limiting intake to a few times a week can help minimize mercury exposure while still reaping the nutritional benefits of this versatile fish.
Conclusion
Tuna is more than just a convenient and tasty option for meals; it's a nutritional powerhouse packed with protein, healthy fats, and essential vitamins and minerals. Whether you're looking to build muscle, lose weight, or simply maintain a healthy diet, tuna offers a range of benefits that can cater to various dietary needs. By incorporating tuna into your diet, you're choosing a path to better health, one delicious serving at a time.
How many calories are there in 1, 2, 3, or 5 servings of tuna?
- Fillet (125 g)180 kcal
- Cup of tuna (150g)216 kcal
- Half cup of tuna (75g)108 kcal
- Tuna cup of canned fish (225g)324 kcal
- Tuna steak (125g)180 kcal
- Ounce (oz) of tuna41 kcal

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