Fish & Seafood
Tuna
Overview
Why eat canned tuna?
Canned light tuna packed in water is one of the easiest ways to get a lot of protein for very few calories, with a 3 oz can serving giving about 22 g of protein and under 100 calories. It also delivers standout amounts of selenium, niacin and vitamin B12, plus a little of the omega-3 fats found in oily fish.
Good to know: Tuna carries some mercury, so health agencies suggest limiting canned light tuna to a couple of servings a week, especially during pregnancy; this no-salt-added version is also much lower in sodium than regular canned tuna.
Lean protein, few calories
A 3 oz serving provides 21.7 g of protein (43% DV) for only about 99 calories, supporting muscle repair and helping meals feel satisfying.
Rich in selenium
With 68 µg of selenium per 3 oz, or 124% DV, tuna supports thyroid function and the body's antioxidant defenses.
B vitamins for energy
One serving covers 106% DV of vitamin B12 and 71% DV of niacin, nutrients your body uses to make red blood cells and release energy from food.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in canned tuna?
Calories
116kcal
Protein
26g
Carbs
0g
Fat
0.82g
Fiber
0g
Sugars
0g
Minerals
- Calcium11 mg1%
- Iron1.5 mg9%
- Magnesium27 mg6%
- Phosphorus163 mg13%
- Potassium237 mg5%
- Sodium50 mg2%
- Zinc0.77 mg7%
- Copper0.05 mg6%
- Selenium80 µg146%
Vitamins
- Thiamin (B1)0.03 mg3%
- Riboflavin (B2)0.07 mg6%
- Niacin (B3)13 mg83%
- Vitamin B60.35 mg21%
- Folate4 µg1%
- Vitamin B123 µg125%
Other compounds
- Omega-3 EPA0.05 g
- Omega-3 DHA0.22 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Fish, tuna, light, canned in water, without salt, drained solids” (SR Legacy, FDC ID 171986).View the USDA record ↗ (opens in a new tab).