Calories, Carbs, and Health Benefits of Tuna

Tuna is a healthy and affordable source of omega-3 fatty acids, protein, selenium, and vitamin D that is a smart addition to your diet.

While canned varieties may not have the same nutritional value as fresh fish, the canning process makes tuna easy to prepare and gives it a long shelf life.

Albacore and skipjack are common canned varieties, while Yellowfin, Bigeye, and Bluefin tuna are more commonly sold as frozen steaks. It is also common for Bigeye and Bluefin tuna to be served in sashimi or sushi dishes. 

Nutrition Facts

This nutrition information, for one 85grams serving of chunk light tuna canned in water and drained:

Calories: ۱۰۰

Fat: .۵g

Sodium: ۲۹۰mg

Carbohydrates: ۰g

Fiber: ۰g

Sugar: ۰g

Protein: ۲۲g

Carbs in Tuna

Tuna is very low in carbohydrates, containing almost no sugar or fiber. This can make tuna less filling on its own than other fish, so make sure to supplement your meals with something that doesn’t take away from the overall nutritional content.

Fat in Tuna

Tuna is high in omega-3 fatty acids, but low in overall fat, containing just 2 percent of the daily recommended amount per serving. Different varieties of tuna have been found to contain different amounts of fat. Some examples listed in order from most to least fatty: fresh bluefin, canned white albacore tuna, canned light tuna, fresh skipjack tuna, and fresh yellowfin tuna. 

Protein in Tuna

With 5 grams of protein per ounce, tuna is a great way to meet your daily recommended amount of protein. It’s not uncommon for a can of tuna to contain at least 5 ounces, which gets you 50 percent of the way there. 

Micronutrients in Tuna 

Eating 2 ounces of tuna will get you 6 percent of your daily need for vitamin D and vitamin B6, 15 percent of your need for vitamin B12, and 4 percent of your need for iron. Vitamin D is important to the functioning of your immune system. The B-vitamins and iron are important for releasing and transporting energy for cellular respiration.  

Health Benefits 

The omega-3 fatty acids found in tuna are known to promote good heart health. These essential fats can help decrease triglycerides in the blood, lower the risk of arrhythmia (irregular heartbeats), and slow the buildup of plaque in the arteries.

Tuna has been found to be high in two types omega-3 fatty acids:  

Omega-3 EPA (a fatty acid that inhibits cellular inflammation)

Omega-3 DHA (a fatty acid which promotes eye and brain health) 

Two ounces of tuna also gets you a whopping 60 percent of your daily recommended amount of selenium. Selenium helps protect your body from oxidative damage and has been shown to be important for reproductive and thyroid health.