fish

Tuna — Is It Healthy? Calories, Protein & How to Eat It

Fresh tuna is a large saltwater fish prized for its rich, meaty flesh and high protein content.

Calories180kcal

Protein29.13g

Fat0.96g

Carbohydrates0g

Fiber0g

Sugar0g

Density1.029999971389771g/ml

Portion85g

Shelf life2days

Vitamins

A0mg

C0mg

D45mg

E0.45mg

K0.1mg

B10.04mg

B20.13mg

B311.88mg

B50.45mg

B60.43mg

B913mg

B122.5mg

Minerals

Calcium17mg

Iron1.29mg

Magnesium39mg

Phosphorus254mg

Potassium473mg

Sodium50mg

Zinc0.59mg

Selenium45.5mg

Culinary profile

sweetness1

acidity2

bitterness3

umami8

aroma6

texturefirm

Properties

glycemic index0

glycemic load0

ph6.2

water activity0.99

Diets

✓ keto✓ paleo✓ gluten free✓ mediterranean✓ low carb

Processing states

raw

Fresh, unprocessed ingredient. Store refrigerated.

144 kcal4°C24 hrs

boiled

Cooked in boiling water. Softer texture, some nutrient loss to water.

151.2 kcal4°C24 hrs

steamed

Steamed. Minimal nutrient loss, retains natural texture.

148.32 kcal4°C48 hrs

baked

Oven-baked. Moderate water loss, flavour concentration.

165.6 kcal4°C48 hrs

grilled

Grilled over high heat. Fat drips off, smoky flavour.

158.4 kcal4°C24 hrs

fried

Pan-fried or deep-fried in oil. Higher fat and calorie content.

180 kcal4°C24 hrs

smoked

Smoked. Extended shelf life, concentrated flavour, lower moisture.

187.2 kcal4°C168 hrs

frozen

Frozen at -18°C. Nutrition virtually unchanged. Thaw before use.

144 kcal-18°C2160 hrs

dried

Dried/dehydrated. Highly concentrated nutrients. Rehydrate before cooking.

602.18 kcal20°C4320 hrs

pickled

Pickled in brine or vinegar. Acidic taste, extended shelf life.

136.8 kcal4°C720 hrs

Best pairings

Avocado8.8 / 10

Ginger8.8 / 10

Sesame seeds8.7 / 10

Rice8.7 / 10

Lemon8.5 / 10

Olive oil8.5 / 10

Cucumber8.1 / 10

Soy sauce8.0 / 10

Mayonnaise7.5 / 10

Onion7.5 / 10