Fish & seafood
Tuna
A lean, affordable protein that keeps in the cupboard and comes together in minutes. Here is its full nutrition and the recipes and guides that feature it.
Nutrition facts
| Nutrient | Per 100g | Per 145g serving |
|---|---|---|
| Calories | 116 | 168.2 |
| Protein | 26 g | 37.7 g |
| Fat | 1 g | 1.5 g |
| Calcium | 11 mg | 16 mg |
| Potassium | 237 mg | 343.7 mg |
| Iron | 1 mg | 1.5 mg |
| Omega-3 | 0.27 g | 0.4 g |
| Vitamin B12 | 2.2 mcg | 3.2 mcg |
| Zinc | 0.7 mg | 1 mg |
Per 100 g. Values are approximate and vary by source.
Why tuna is good for you
Canned tuna is very high in protein and low in fat, which makes it one of the most convenient lean proteins available. A single tin delivers a large protein hit for very few calories, ideal for muscle and weight management.
It provides vitamin B12, selenium and some omega-3. Choosing tuna canned in water keeps it lean, and it stores for months, making it a smart staple to keep on hand.
For more, explore our related guide.
How to eat it
Quick ideas
- Classic tuna mayo
- With sweetcorn and yogurt
- On wholegrain toast
- Straight into salads
In meals
- In a jacket potato
- Tossed through pasta
- In a protein-packed salad
- As a sandwich filling
Recipes & ideas with tuna
Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.
Featured in 8 food lists
Tuna qualifies for these ranked guides on the site.
Frequently asked questions
How much protein is in tuna?
Tuna has around 26 g of protein per 100 g, or roughly 37.7 g in a 145 g serving.
How many calories are in tuna?
Around 116 calories per 100 g, or about 168.2 in a 145 g serving.
Is tuna good for building muscle?
Yes. With around 26 g of protein per 100 g, tuna supplies the amino acids muscles need to repair and grow, making it a useful food for building or maintaining muscle.
Is tuna good for weight loss?
Yes. It is relatively high in protein and low in calories, a combination that helps control appetite and preserve muscle while losing weight.