Tuna: Nutrition Facts & Benefits
Overview
Tuna is one of the highest protein-per-calorie foods available, making it a go-to for anyone cutting weight or building muscle on a budget.
Macronutrient Breakdown
Per 100g (about 3.5 oz, ~1 can drained)
Health Benefits
- Extremely high protein per calorie
- Virtually no fat or carbs
- Rich in omega-3s
- Convenient canned option
- Affordable protein source
Best For
Recommended Meal Times
How to Prepare
Mix canned tuna with avocado or light mayo, sear fresh tuna steaks for 1-2 minutes per side, or add to salads.
Frequently Asked Questions
How many calories are in tuna?
Tuna contains 132 calories per 100g (about 3.5 oz, ~1 can drained). It provides 28g of protein, 0g of carbohydrates, and 1g of fat. You can track tuna calories instantly by scanning your meal with Fitnit's AI nutrition feature.
Is tuna good for weight loss?
Yes, tuna is excellent for weight loss. With 132 calories per 100g (about 3.5 oz, ~1 can drained) and 28g of protein, it provides good nutritional value relative to its calorie content.
Is tuna good for building muscle?
Yes, tuna is great for muscle building. It provides 28g of protein per 100g (about 3.5 oz, ~1 can drained), which supports muscle repair and growth. Pair it with a solid training program for best results.
What is the best way to prepare tuna?
Mix canned tuna with avocado or light mayo, sear fresh tuna steaks for 1-2 minutes per side, or add to salads. For the best nutrition-to-taste balance, avoid adding excess oils, sugars, or heavy sauces that increase calories without adding nutritional value.
When is the best time to eat tuna?
Tuna is best consumed during lunch or snack. Consistency with your overall daily nutrition matters more than exact meal timing.
Track Tuna with AI Nutrition Scanning
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