See what are the benefits and risks of eating canned tuna.
Nutritional information for Tuna cooked (per 3 oz. – 85g serving)
| MACRO-NUTRIENTS | |||||
|---|---|---|---|---|---|
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Fiber (g) | 0 | 0 | – | 0 | – |
| Omega 3 (mg) | 1414.4 | 88.4 | Excellent | 128.6 | Excellent |
| Omega 6 (mg) | 57.8 | 0.3 | – | 0.5 | – |
| MICRO-NUTRIENTS (VITAMINS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Vitamin A (IU) | 2142 | 71.4 | Excellent | 91.8 | Excellent |
| Vitamin C (mg) | 0 | 0 | – | 0 | – |
| Vitamin E (mg) | 0 | 0 | – | 0 | – |
| Vitamin K (mcg) | 0 | 0 | – | 0 | – |
| Thiamin – B1 (mg) | 0.3 | 25 | Excellent | 27.3 | Excellent |
| Riboflavin – B2 (mg) | 0.3 | 23.1 | Excellent | 27.3 | Excellent |
| Niacin – B3 (mg) | 8.9 | 55.6 | Excellent | 63.6 | Excellent |
| Pantothenic Acid – B5 (mg) | 1.2 | 20 | Excellent | 30 | Excellent |
| Vitamin B6 (mg) | 0.4 | 30.8 | Excellent | 23.5 | Excellent |
| Vitamin B12 (mcg) | 9.3 | 387.5 | Excellent | 387.5 | Excellent |
| Folate (mcg) | 1.7 | 0.4 | – | 0.4 | – |
| Choline (mg) | 0 | 0 | – | 0 | – |
| MICRO-NUTRIENTS (MINERALS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Calcium (mg) | 8.5 | 0.9 | – | 0.9 | – |
| Copper (mg) | 0.1 | 11.1 | Good | 11.1 | Good |
| Iron (mg) | 1.1 | 13.8 | Good | 6.1 | – |
| Magnesium (mg) | 54.4 | 13 | Good | 17 | Good |
| Manganese (mg) | 0 | 0 | – | 0 | – |
| Phosphorus (mg) | 277.1 | 27.7 | Excellent | 27.7 | Excellent |
| Potassium (mg) | 274.5 | 7.2 | – | 9.8 | – |
| Selenium (mcg) | 39.8 | 56.9 | Excellent | 66.3 | Excellent |
| Sodium (mg) | 42.5 | 2.8 | – | 2.8 | – |
| Zinc (mg) | 0.7 | 6.4 | – | 8.8 | – |
For Table Legend & Data Sources Information click here.
Other nutritional information for Tuna cooked (per 3 oz. – 85g serving)
| Other information | Amount | Rating |
|---|---|---|
| Calories (Cal) | 149.9 | – |
| Kilojoules (kJ) | 627.2 | – |
| Glycemic Index (GI) | 0 | – |
| Portion for GL (g) | – | – |
| Glycemic Load (GL) | 0 | – |
| Energy nutrients | Amount | % of Energy |
| Total Carbs (g) | 0 | 0 |
| Fat (g) | 5.4 | 32.2 |
| Protein (g) | 25.4 | 67.8 |
For Table Legend & Data Sources Information click here.
