Whether it is in a can or a fresh slice of raw tuna, this fish is full to the brim with goodness. In fact, let's start with the can. We shouldn't buy it with added oil, as when we drain it we also drain away a lot of the Omega 3. If the tuna is canned in water, as water and oil don't mix, when we drain off the water we retain all of the fish's natural oil. A typical small can, where the chunks are stored in water, will - depending on the variety of tuna - provide around 300 to 1,000mg of Omega 3. While not as potent as salmon or mackerel, it's more easily consumed when we are out and about and don't have time to prepare a full meal.
A rich source of: Omega-3, niacin, selenium, vitamin B12, vitamin B6.
Tuna, flesh only, raw
| Energy (kcal) | 107 |
| Energy (kJ) | 454 |
| Water (g) | 74.9 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 25.2 |
| Protein (g)/100kcal | 23.6 |
| Protein % of calories | 94.2 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 0.7 |
| Fat (g)/100kcal | 0.7 |
| Fat % of calories | 5.9 |
| Satd FA /100g fd (g) | 0.2 |
| Omega 3 /100g | 0.1 |
| Omega 6 /100g | 0 |
| Mono FA /100g food (g) | 0.2 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 1 |
| Potassium (mg) | 310 |
| Calcium (mg) | 17 |
| Magnesium (mg) | 8 |
| Phosphorus (mg) | 23 |
| Iron (mg) | 0.4 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.1 |
| Chloride (mg) | 1 |
| Manganese (mg) | N |
| Selenium (µg) | 0 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.7 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.6 |
| Tryptophan/60 (mg) | 0.1 |
| Niacin equivalent (mg) | 0.7 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 3 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | 0 |
| Vitamin C (mg) | 5 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 35.1 |
| Retinol (µg) | 0 |
| Carotene (µg) | 95 |
| Retinol Equivalent (µg) | 16 |
Tuna, canned in brine, drained
| Energy (kcal) | 109 |
| Energy (kJ) | 460 |
| Water (g) | 74.3 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 24.9 |
| Protein (g)/100kcal | 22.8 |
| Protein % of calories | 91.4 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 1 |
| Fat (g)/100kcal | 0.9 |
| Fat % of calories | 8.3 |
| Satd FA /100g fd (g) | 0.3 |
| Omega 3 /100g | 0.3 |
| Omega 6 /100g | 0.1 |
| Mono FA /100g food (g) | 0.2 |
| Poly FA /100g food (g) | 0.4 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 1064 |
| Potassium (mg) | 73 |
| Calcium (mg) | 49 |
| Magnesium (mg) | 18 |
| Phosphorus (mg) | 14 |
| Iron (mg) | 0.8 |
| Copper (mg) | 0.2 |
| Zinc (mg) | N |
| Chloride (mg) | 1776 |
| Manganese (mg) | N |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.6 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0 |
| Tryptophan/60 (mg) | 0.1 |
| Niacin equivalent (mg) | 0.1 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 0 |
| Pantothenate (mg) | 0 |
| Biotin (µg) | 0 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 47 |
| Retinol (µg) | 0 |
| Carotene (µg) | 145 |
| Retinol Equivalent (µg) | 24 |
Tuna, canned in sunflower oil, drained
| Energy (kcal) | 159 |
| Energy (kJ) | 669 |
| Water (g) | 67.1 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 25.4 |
| Protein (g)/100kcal | 16 |
| Protein % of calories | 63.9 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 6.4 |
| Fat (g)/100kcal | 4 |
| Fat % of calories | 36.2 |
| Satd FA /100g fd (g) | 0.8 |
| Omega 3 /100g | 0.2 |
| Omega 6 /100g | 3.4 |
| Mono FA /100g food (g) | 1.6 |
| Poly FA /100g food (g) | 3.6 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 3 |
| Potassium (mg) | 734 |
| Calcium (mg) | 64 |
| Magnesium (mg) | 36 |
| Phosphorus (mg) | 69 |
| Iron (mg) | 1.4 |
| Copper (mg) | 0.3 |
| Zinc (mg) | 0.4 |
| Chloride (mg) | 11 |
| Manganese (mg) | 0.4 |
| Selenium (µg) | 0 |
| Iodine (µg) | 2 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.1 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 2.7 |
| Tryptophan/60 (mg) | 0.1 |
| Niacin equivalent (mg) | 2.8 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 1 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 0 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 47 |
| Retinol (µg) | 0 |
| Carotene (µg) | 232 |
| Retinol Equivalent (µg) | 39 |