Nutrition for Canned Tuna
Calories, Protein, Vitamins and More
Canned Tuna Nutrition Summary
One ounce of canned tuna (28.3 grams) contains 36 calories and 6.7 grams of protein. Canned tuna consist of 74% water, 24% protein, 3% fat, and less than 1% of carbohydrates.Canned tuna is an excellent source of a few nutrients, including potassium. It also contains significant amounts of protein, phosphorus and selenium.
In one ounce of canned tuna:
- Calories: 36
- Protein: 6.7 g
- Fat: 0.8 g, (Saturated: 0.2 g)
- Cholesterol: 11.9 mg
- Sodium: 14.2 mg
See the Canned Tuna Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Fish, tuna, white, canned in water, without salt, drained solids.
Calories in Canned Tuna
Canned tuna has 36 calories per ounce or 127 calories for every 100 grams. Most of its calories are from protein and fat.79% of calories in canned tuna are from protein and 21% of calories are from fat.
Calories from Fat
About 21% the calories in Canned Tuna are from fat. Canned tuna has a moderate amount of total fat, with 0.8 grams per ounce. Most of the fat in canned tuna are healthier unsaturated fats.
Canned tuna contains 11.9 mg of cholesterol and no trans-fat.
Canned tuna contains 11.9 mg of cholesterol and no trans-fat.
- Total fat: 0.8 g
- Cholesterol: 11.9 mg
- Saturated fat: 0.2 g
- Monounsaturated fat: 0.2 g
- Polyunsaturated fat: 0.3 g
Omega-3 and Omega-6 in Canned Tuna
Canned tuna is a great source of healthy omega-3 fatty acids, containing a total of 0.27 grams for every ounce. It contains significant amounts of alpha linoleic acid, DHA and EPA.
[2]
- alpha linoleic acid: 0.02 g
- DHA: 0.18 g
- EPA: 0.07 g
Canned tuna also contains a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.02 g
- other omega 6: 0.01 g
Calories Similar to Canned Tuna
Some other seafoods with similar calories to canned tuna by weight:Protein in Canned Tuna
An excellent source of protein, a single ounce of Canned Tuna contains 13% of recommended daily values or 6.7 grams of protein. In addition, canned tuna is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 6.69 g
- Tryptophan: 0.08 g
- Threonine: 0.29 g
- Isoleucine: 0.31 g
- Leucine: 0.54 g
- Lysine: 0.61 g
- Methionine: 0.2 g
- Phenylalanine: 0.26 g
- Valine: 0.34 g
- Histidine: 0.2 g
Protein Similar to Canned Tuna
Some other seafoods with similar amounts of protein to canned tuna by weight:Vitamins and Minerals in Canned Tuna
An good source of nutrients, canned tuna contains abundant amounts of potassium. In fact, a single ounce of canned tuna contains 3% of recommended daily values or 67.1 milligrams of potassium.Vitamins in canned tuna (1 oz):
- Vitamin a: 1.7 ug
- Niacin: 1.6 mg
- Vitamin b6: 0.1 mg
- Folate: 0.6 ug
- Vitamin b12: 0.3 ug
- Calcium: 4 mg
- Potassium: 67.1 mg
- Iron: 0.3 mg
- Magnesium: 9.3 mg
- Zinc: 0.1 mg
- Selenium: 18.6 ug
- Phosphorus: 61.5 mg
Similar to Canned Tuna for Potassium
Here are some other seafoods with similarly abundant amounts of potassium to canned tuna:Canned Tuna Nutrition Chart
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