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Tuna Nutrition Facts: Is Tuna Good for You?
Cooked yellowfin tuna is a source of many nutrients. It is high in protein, providing 58% of the Daily Value (DV) per serving, and is also high in niacin, vitamin B6, vitamin B12, and selenium. With almost no fat and zero carbohydrates or sugar, it can fit into many eating patterns. Whether it is a healthy choice depends on the portion size, preparation method, and how it fits into your overall diet.
Per 100 g · Fish, tuna, yellowfin, fresh, cooked, dry heat
What stands out in tuna
- High in protein. A 100-gram serving of cooked yellowfin tuna provides 29.1 grams of protein. This amount supplies 58% of the recommended Daily Value.
- Source of B vitamins. This portion is high in several B vitamins, including niacin (138% DV), vitamin B6 (61% DV), and vitamin B12 (98% DV). It is also a good source of thiamin and riboflavin (11% DV each).
- Very high in selenium. Tuna provides a significant amount of the mineral selenium. A 100-gram serving contains 108 micrograms, which is 197% of the Daily Value.
- Very low in fat and sodium. This fish is very low in fat, with less than 1 gram of total fat and only 0.2 grams of saturated fat per 100 grams. It is also low in sodium, with 54 mg (2% DV).
What to keep in mind
- This nutrition data is for fresh yellowfin tuna cooked with dry heat, without added ingredients.
- Adding salt, oils, or sauces during cooking will increase the sodium and fat content.
- Canned tuna products, especially those packed in oil or brine, will have different nutritional values.
Tuna nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 130 kcal | – |
| Protein | 29.1 g | 58% |
| Total fat | 0.59 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Monounsaturated fat | 0.14 g | – |
| Polyunsaturated fat | 0.17 g | – |
| Cholesterol | 47 mg | 16% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 69 g | – |
| Sodium | 54 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 527 mg | 11% |
| Calcium | 4 mg | 0% |
| Iron | 0.92 mg | 5% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 333 mg | 27% |
| Zinc | 0.45 mg | 4% |
| Copper | 0.04 mg | 5% |
| Manganese | 0.01 mg | 1% |
| Selenium | 108 mcg | 197% |
| Vitamin A (RAE) | 22 mcg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 mcg | 10% |
| Vitamin E | 0.29 mg | 2% |
| Vitamin K | 0.1 mcg | 0% |
| Thiamin (B1) | 0.13 mg | 11% |
| Riboflavin (B2) | 0.14 mg | 11% |
| Niacin (B3) | 22.1 mg | 138% |
| Vitamin B6 | 1 mg | 61% |
| Folate (DFE) | 2 mcg | 0% |
| Vitamin B12 | 2.4 mcg | 98% |
| Choline | 77.6 mg | 14% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Tuna by portion
The data is presented per 100 grams, which is about 3.5 ounces. A typical 3-ounce (85 g) serving of this cooked yellowfin tuna provides 110 calories and nearly 25 grams of protein. This portion size contains just 0.5 grams of fat and has no carbohydrates, fiber, or sugars. Based on this data, it is a high-protein food with very little fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 3 oz | 85 g | 110 | 24.7 g | 0 g | 0 g | 0.5 g |
How tuna compares with other fish and seafood
Among 11 types of fish and seafood, this cooked yellowfin tuna ranks highest for protein, potassium, and selenium content. It is also among the lowest in total fat and has the least sodium. A 100-gram portion of tuna has more protein (29.1 g) than similar amounts of tilapia (26.1 g) or cod (22.8 g). Its fat content (about 1 g) is very low, similar to cod and scallops, and much lower than that of catfish (7.2 g). It contains no carbohydrates, while scallops have about 5 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Tuna | 130 | 29.1 g | 0 g | 0 g | 0.59 g |
| Tilapia | 128 | 26.1 g | 0 g | 0 g | 2.6 g |
| Catfish | 144 | 18.4 g | 0 g | 0 g | 7.2 g |
| Scallops | 111 | 20.5 g | 5.4 g | 0 g | 0.84 g |
| Cod | 105 | 22.8 g | 0 g | 0 g | 0.86 g |
Quick answers
How much protein is in a serving of tuna?
A 3-ounce (85 g) serving of cooked yellowfin tuna contains about 25 grams of protein. A larger 100-gram portion has 29.1 grams, which is 58% of the Daily Value.
Is tuna high in calories?
Cooked yellowfin tuna is not a high-calorie food. A standard 3-ounce (85 g) serving has 110 calories, while a 100-gram portion has 130 calories.
Does fresh tuna have carbs or sugar?
No. According to this USDA data, fresh yellowfin tuna cooked with dry heat contains 0 grams of carbohydrates, 0 grams of dietary fiber, and 0 grams of total sugars.
When to talk to a doctor or dietitian
- Tuna contains fish, one of the major food allergens in the US. If you have a known or suspected fish allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 527 mg of potassium per 100 g, tuna is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you are pregnant, breastfeeding or feeding young children, the FDA and EPA publish advice on which fish to choose and how often.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how tuna fits your situation.
Last updated October 21, 2026