How healthy is fresh tuna?
Is fresh tuna healthy? Yes, for most people. Fresh tuna scores 66/100 on the HowHealthyIs Score: 100 g provides 109 kcal, 24 g protein and 441 mg potassium. Fresh yellowfin tuna is very lean and high in protein, niacin, 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). Fresh tuna ranks higher than 66% of them.
Counts in favor (% daily value per 100 kcal)
- Protein45%
- Potassium9%
- Magnesium8%
- Iron4%
- Vitamin A2%
- Vitamin E1%
- Calcium0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 69 minus 3 = 66. 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 fresh tuna?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 109 kcal | 93 kcal | |
| Protein | 24 g | 21 g | 41% |
| 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 | 0.5 g | 0.4 g | 1% |
| Saturated fat | 0.2 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 18 µg | 15 µg | 2% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | 0.2 mg | 1% |
| Minerals | |||
| Calcium | 4 mg | 3.4 mg | 0% |
| Iron | 0.8 mg | 0.7 mg | 4% |
| Potassium | 441 mg | 375 mg | 8% |
| Magnesium | 35 mg | 30 mg | 7% |
| Sodium | 45 mg | 38 mg | 2% |
Source: USDA FoodData Central, "Fish, tuna, fresh, yellowfin, raw" (FDC 175159). Values rounded.
Why is fresh tuna good for you?
- 21 g protein in 3 oz raw, 41% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Seared steaks
- Poke bowls and sushi
What should you watch out for?
- Large tuna contains more mercury than small fish; pregnant people should follow local fish advice.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.