How healthy is tuna?
Is tuna healthy? Yes, for most people. Tuna scores 62/100 on the HowHealthyIs Score: 100 g provides 86 kcal, 19 g protein and 1.6 mg iron. Canned light tuna in water is an inexpensive, very lean protein with B12 and selenium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Tuna ranks higher than 62% of them.
Counts in favor (% daily value per 100 kcal)
- Protein45%
- Iron11%
- Magnesium6%
- Potassium4%
- Vitamin E3%
- Vitamin A2%
- Calcium2%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium12%
Raw NRF9.3: 73 minus 14 = 59. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in tuna?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 86 kcal | 122 kcal | |
| Protein | 19 g | 28 g | 55% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1 g | 1.4 g | 2% |
| Saturated fat | 0.2 g | 0.3 g | 1% |
| Vitamins | |||
| Vitamin A | 17 µg | 24 µg | 3% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.3 mg | 0.5 mg | 3% |
| Minerals | |||
| Calcium | 17 mg | 24 mg | 2% |
| Iron | 1.6 mg | 2.3 mg | 13% |
| Potassium | 179 mg | 254 mg | 5% |
| Magnesium | 23 mg | 33 mg | 8% |
| Sodium | 247 mg | 351 mg | 15% |
Source: USDA FoodData Central, "Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)" (FDC 173709). Values rounded.
Why is tuna good for you?
- 28 g protein in 1 can, drained, 55% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.3 mg iron in 1 can, drained, 13% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Fast high-protein lunches
- Salads and sandwiches
What should you watch out for?
- Tuna contains mercury. Light tuna is lower than albacore; pregnant people should follow local fish advice.
- Some cans are salty; look for low-sodium options.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.