Tuna
Tuna, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 136 kcal |
| Protein | 29.9 g |
| Fat | 0.8 g |
| Carbs | 0.0 g |
Cooked tuna is a lean saltwater fish, most commonly prepared by grilling, baking, or searing, and widely used in everything from seared steaks to salads and pasta dishes. Per 100 g, it provides 136 kcal, 29.9 g of protein, just 0.8 g of fat, and zero carbohydrates or sugars, making it one of the leaner high-protein seafood options available. It is a notable source of potassium (450 mg per 100 g), phosphorus (290 mg), and selenium (92 mcg), alongside 17.4 mg of niacin and 77.6 mg of choline per 100 g. No glycemic index is applicable given the absence of carbohydrates. Cooked tuna fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked tuna?
Cooked tuna contains 136 kcal per 100 g. A typical 150 g serving would provide around 204 kcal, almost entirely from its 29.9 g of protein per 100 g.
How much selenium is in cooked tuna?
Cooked tuna contains 92 mcg of selenium per 100 g, which is a substantial amount relative to typical dietary intakes. It also delivers 450 mg of potassium and 290 mg of phosphorus in the same serving.
Is cooked tuna keto-friendly?
Yes, cooked tuna is well suited to a keto diet — it contains 0 g of carbohydrates per 100 g and is explicitly listed as keto-compatible. Its high protein content (29.9 g per 100 g) and very low fat (0.8 g) make it a lean choice within that pattern.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 136 kcal |
| Protein | 29.9 g |
| Fat | 0.80 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.20 g |
| Monounsaturated | 0.14 g |
| Polyunsaturated | 0.17 g |
| Trans | 0.020 g |
| Omega-3 | 0.29 g |
| Omega-6 | 0.040 g |
| Cholesterol | 43.5 mg |
| Minerals | Amount |
|---|---|
| Calcium | 11.0 mg |
| Iron | 0.93 mg |
| Magnesium | 42.0 mg |
| Phosphorus | 290 mg |
| Potassium | 450 mg |
| Sodium | 56.0 mg |
| Zinc | 0.45 mg |
| Copper | 0.043 mg |
| Manganese | 0.010 mg |
| Selenium | 92.0 mcg |
| Iodine | 23.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 22.0 mcg |
| Retinol | 22.0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 3.1 mcg |
| Vitamin E | 0.29 mg |
| Vitamin K | 0.10 mcg |
| Thiamin (B1) | 0.12 mg |
| Riboflavin (B2) | 0.070 mg |
| Niacin (B3) | 17.4 mg |
| Pantothenic acid (B5) | 0.21 mg |
| Vitamin B6 | 0.47 mg |
| Folate (B9) | 5.0 mcg |
| Vitamin B12 | 2.4 mcg |
| Choline | 77.6 mg |
