Tuna Nutrition Benefits and Facts

Nutritional summary

Tuna is a significant source of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are well-established to protect the heart by lowering blood pressure and preventing erratic cardiac rhythms .
Regular consumption of fish like tuna as part of a healthy dietary pattern is consistently linked to a reduced risk of cardiovascular disease and may support neurological health .
The nutritional profile of tuna varies significantly by species and preparation; for example, bluefin and albacore tuna contain substantially higher levels of omega-3 fats compared to canned light tuna .
While tuna provides essential minerals, its iodine content is notably lower than other seafood options like cod or haddock, and it can vary depending on whether the fish is fresh or canned in water .

Interesting fact

Tuna are among the few fish species that are warm-blooded, allowing them to maintain a body temperature higher than the surrounding water to power their high-speed migrations.

Standout nutrients

EPIC

SOURCE

Selenium

EPIC

SOURCE

Niacin

EPIC

SOURCE

Vitamin B6

SUPER

SOURCE

Protein from Amino Acids

113

kcal per 100g

Protein25.5g

Fat0.76g

Fat breakdown

Polyunsat0.14g

Monounsat0.17g

Saturated0.20g

Seasonality

Not available

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Impact varies greatly by fishing method; pole-and-line is preferred over purse seine or longline.

Confidencemedium

Storage

Refrigerate

1–2 days

Applies to fresh raw tuna

Freeze

3–6 months

Refrigerate After Opening

2–3 days

For canned tuna transferred to a non-metal container

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Fish: Friend or Foe? - The Nutrition Source - Harvard University

[1]nutritionsource.hsph.harvard.edu

Consumers Missing Out on Health Benefits of Seafood Consumption : USDA ARS

[5]www.ars.usda.govars.usda.gov

Health benefits of bluefin tuna consumption: (Thunnus thynnus) as a case study - PMC

[6]pmc.ncbi.nlm.nih.gov

Dietary Intake and Nutrient Composition of Seafood - NCBI - NIH

[7]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association - PMC

[8]pmc.ncbi.nlm.nih.gov

Issues of Fish Consumption for Cardiovascular Disease Risk Reduction - PMC

[9]pmc.ncbi.nlm.nih.gov

Advice about Eating Fish | FDA

[12]www.fda.govfda.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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