Calories in Tuna Fish

Is there a more popular seafood out there than the tuna fish? For all of those people who like to enjoy tuna, this page is a comprehensive guide to tuna calories. Not only do we tell you how many calories are in tuna fish, but we also provide a number of nutrition facts, that highlight exactly why this seafood is good for you. It is highly nutritious and a wonderful source of protein, plus as you will find out here, it is not something that is going to send your calorie intake through the roof.

How many calories in tuna?

There are various different types of tuna fish, such as the bluefin, yellowfin, and skipjack tuna. Perhaps the most commonly consumed is the light or white tuna that you usually come across canned in the supermarket. This section is going to explain how many calories in tuna using a number of different examples.

Tuna calories by weight

In 1 oz of fresh raw bluefin tuna there are 40 calories
In 1 oz of fresh raw skipjack tuna there are 29 calories
In 1 oz of fresh raw yellowfin tuna there are 30 calories
In 1 oz of fresh bluefin tuna cooked under a dry heat there are 52 calories
In 1 oz of fresh skipjack tuna cooked under a dry heat there are 37 calories
In 1 oz of fresh yellowfin tuna cooked under a dry heat there are 39 calories
In 1 oz of white canned tuna, drained solids, there are 36 calories
In 1 oz of light canned tuna, drained solids, there are 32 calories

Calories in a serving of tuna

In a 4 oz serving of tuna, drained from a can there are approximately 145 calories
In a 4 oz serving of tuna light, drained from a can there are approximately 130 calories
In a 7.2 oz serving of tuna that you would find in salad there are approximately 380 calories
In a 4 oz serving of raw yellowfin tuna there are approximately 123 calories

How many calories in a tuna salad sandwich?

In a 5 oz tuna salad sandwich including mayonnaise there are approximately 680 calories

How many calories in a tuna sub?

In a 6 inch tuna sub on wheat bread from subway weighing 8.6 oz there are approximately 530 calories

We hope that you have found what you were looking for when it comes to the calories tuna contains.

Tuna nutrition facts

The following tuna nutrition facts are based on 3.5 oz / 100 g of light canned tuna in water, drained solids:

Vitamin A - 57 IU
Vitamin B1 (Thiamin) - 0.0 milligrams
Vitamin B2 (Riboflavin) - 0.1 milligrams
Vitamin B3 (Niacin) - 13.3 milligrams (an amazing 66% of your recommended daily allowance)
Vitamin B5 (Pantothenic acid) - 0.2 milligrams
Vitamin B6 - 0.4 milligrams (a useful 18% of your RDA)
Vitamin B9 (Folate) - 4.0 micrograms
Vitamin B12 - 3.0 micrograms (an impressive 50% of your RDA)
Vitamin C - 0.0 milligrams
Vitamin E- 0.3 milligrams
Vitamin K - 0.2 micrograms
Choline - 29.3 milligrams
Betaine - 2.7 milligrams

Calcium - 11.0 milligrams
Copper - 0.1 milligrams
Iron - 1.5 milligrams
Magnesium - 27 milligrams
Manganese - 0.0 milligrams
Phosphorus - 163 milligrams (a useful 16% of your recommended daily allowance)
Potassium - 237 milligrams
Selenium - 80.4 micrograms (an enormous 115% of your RDA)
Sodium - 338 milligrams (this is 14% of the total you should be consuming in a day)
Zinc - 0.8 milligrams
Fluoride - 18.6 micrograms

Protein - 25.5 g (a huge 51% of your recommended daily allowance)
Dietary Fiber - 0 g
Carbohydrates - 0 g
Water - 74.5 g
Total fats - 0.8 g
Sugars - 0 g

Is tuna good for you?

The nutritional benefits of tuna are highlighted above, and they show that this fish is a real powerhouse when it comes to protein, the mineral selenium, and also vitamins B3 and B12. It also provides a generous does of various other nutrients a well, making it something that is a popular feature in a wide range of diets.

It is relatively low in cholesterol and saturated fat as well, and contains no sugar at all, so really tuna is without a doubt a food that is very good for you indeed.

More information

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