Tuna (canned in water) nutrition facts

Tuna (3 oz, 85 g) has 73 calories, 16.1 g protein, 0 g fiber, 0.8 g fat. It is an excellent source of selenium (105% DV), vitamin B12 (91% DV), niacin (53% DV) and a good source of vitamin B6.

Selenium 105% DV Vitamin B12 91% DV Niacin 53% DV Protein 32% DV Vitamin B6 16% DV

Nutrition Facts

Serving size3 oz (85 g)

Calories73

Total Fat 0.8g1%

Saturated Fat 0.2g1%

Trans Fat 0g

Cholesterol 31mg10%

Sodium 186mg8.1%

Total Carbohydrate 0.1g0%

Dietary Fiber 0g0%

Total Sugars 0g

Protein 16.1g32%

Vitamin D 1.02µg5.1%

Calcium 15mg1.2%

Iron 1.4mg7.9%

Potassium 150mg3.2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 90%
■ Fat 10%
■ Carbohydrate 0%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.7

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 32 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in tuna

Nutrient	Per 3 oz	% Daily Value
Macronutrients
Calories	73 kcal	3.7%
ProteinF	16.1 g	32%
Total fatF	0.8 g	1%
CarbohydrateF	0.1 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fatF	0.2 g	1%
Trans fatF	0 g	no DV
Monounsaturated fatF	0.1 g	no DV
Polyunsaturated fatF	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.19 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
CholesterolF	31 mg	10%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.03 mg	2.1%
Riboflavin (B2)F	0.07 mg	5.4%
Niacin (B3)F	8.4 mg	53%
Pantothenic acid (B5)F	0.13 mg	2.5%
Vitamin B6F	0.27 mg	16%
Folate (DFE)	3 µg	0.9%
Vitamin B12F	2.18 µg	91%
Vitamin A (RAE)	14 µg	1.6%
Vitamin E	0.28 mg	1.9%
Vitamin DF	1.02 µg	5.1%
Vitamin K	0.2 µg	0.1%
Choline	25 mg	4.5%
Minerals
SodiumF	186 mg	8.1%
CalciumF	15 mg	1.2%
IronF	1.4 mg	7.9%
MagnesiumF	19 mg	4.6%
PhosphorusF	116 mg	9.3%
PotassiumF	150 mg	3.2%
ZincF	0.6 mg	5.1%
CopperF	0.04 mg	4.5%
ManganeseF	0.02 mg	0.7%
SeleniumF	57.6 µg	105%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	67 g	no DV
Amino acids
Tryptophan	0.178 g	no DV
Threonine	0.694 g	no DV
Isoleucine	0.729 g	no DV
Leucine	1.287 g	no DV
Lysine	1.454 g	no DV
Methionine	0.468 g	no DV
Phenylalanine	0.618 g	no DV
Valine	0.815 g	no DV
Histidine	0.466 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	86 kcal	4.3%
ProteinF	19 g	38%
Total fatF	0.9 g	1.2%
CarbohydrateF	0.1 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fatF	0.2 g	1.1%
Trans fatF	0 g	no DV
Monounsaturated fatF	0.1 g	no DV
Polyunsaturated fatF	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.22 g	no DV
Omega-6 (linoleic)	0.01 g	no DV
CholesterolF	36 mg	12%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.03 mg	2.5%
Riboflavin (B2)F	0.08 mg	6.3%
Niacin (B3)F	9.9 mg	62%
Pantothenic acid (B5)F	0.15 mg	3%
Vitamin B6F	0.32 mg	19%
Folate (DFE)	4 µg	1%
Vitamin B12F	2.57 µg	107%
Vitamin A (RAE)	17 µg	1.9%
Vitamin E	0.33 mg	2.2%
Vitamin DF	1.2 µg	6%
Vitamin K	0.2 µg	0.2%
Choline	29 mg	5.3%
Minerals
SodiumF	219 mg	9.5%
CalciumF	18 mg	1.4%
IronF	1.7 mg	9.3%
MagnesiumF	23 mg	5.4%
PhosphorusF	137 mg	11%
PotassiumF	176 mg	3.7%
ZincF	0.7 mg	6%
CopperF	0.05 mg	5.3%
ManganeseF	0.02 mg	0.8%
SeleniumF	67.8 µg	123%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	79 g	no DV
Amino acids
Tryptophan	0.209 g	no DV
Threonine	0.817 g	no DV
Isoleucine	0.858 g	no DV
Leucine	1.514 g	no DV
Lysine	1.711 g	no DV
Methionine	0.551 g	no DV
Phenylalanine	0.727 g	no DV
Valine	0.959 g	no DV
Histidine	0.548 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	24 kcal	1.2%
ProteinF	5.4 g	11%
Total fatF	0.3 g	0.3%
CarbohydrateF	0 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fatF	0.1 g	0.3%
Trans fatF	0 g	no DV
Monounsaturated fatF	0 g	no DV
Polyunsaturated fatF	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)F	0.06 g	no DV
Omega-6 (linoleic)	0 g	no DV
CholesterolF	10 mg	3.4%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)F	0.01 mg	0.7%
Riboflavin (B2)F	0.02 mg	1.8%
Niacin (B3)F	2.8 mg	18%
Pantothenic acid (B5)F	0.04 mg	0.8%
Vitamin B6F	0.09 mg	5.3%
Folate (DFE)	1 µg	0.3%
Vitamin B12F	0.73 µg	30%
Vitamin A (RAE)	5 µg	0.5%
Vitamin E	0.09 mg	0.6%
Vitamin DF	0.34 µg	1.7%
Vitamin K	0.1 µg	0%
Choline	8 mg	1.5%
Minerals
SodiumF	62 mg	2.7%
CalciumF	5 mg	0.4%
IronF	0.5 mg	2.6%
MagnesiumF	6 mg	1.5%
PhosphorusF	39 mg	3.1%
PotassiumF	50 mg	1.1%
ZincF	0.2 mg	1.7%
CopperF	0.01 mg	1.5%
ManganeseF	0.01 mg	0.2%
SeleniumF	19.2 µg	35%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	22 g	no DV
Amino acids
Tryptophan	0.059 g	no DV
Threonine	0.232 g	no DV
Isoleucine	0.243 g	no DV
Leucine	0.429 g	no DV
Lysine	0.485 g	no DV
Methionine	0.156 g	no DV
Phenylalanine	0.206 g	no DV
Valine	0.272 g	no DV
Histidine	0.155 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #173709 ("Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program)"), Foundation Foods #334194.

Tuna variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Potassium mg	Sodium mg
Tuna (canned in water) (this page)	86	19	0.9	0.1	176	219
Yellowfin, fresh, cooked	130	29.1	0.6	0	527	54
Albacore, canned in water	128	23.6	3	0	237	377

Compare tuna with…

Salmon vs Tuna

Frequently asked questions

How many calories are in tuna?

Tuna has 73 calories per 3 oz (85 g), or 86 calories per 100 g, according to USDA FoodData Central.

How much protein is in tuna?

16.1 g of protein per 3 oz, which is 32% of the 50 g Daily Value.

What is tuna rich in?

Per serving, tuna is richest in Selenium at 105% of the Daily Value, Vitamin B12 (91%), Niacin (B3) (53%), Protein (32%).

Is tuna healthy?

By nutrient density, tuna scores 60 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fish and seafood

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.