Food guide

Tinned Tuna

Over 30 g of protein per tin for around 150 kcal, with no cooking required.

SeafoodProtein-Rich

Tinned Tuna, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of tinned tuna, drained for fair comparison. Typical serving: 1 tin in water, drained (142 g) — 146 kcal per 142 g serving.

Nutrition information for Tinned Tuna
Nutrient	Per 100 g	Per serving (142 g)	Per 100 kcal
Energy	103 kcal	146 kcal	100 kcal
Protein	22.9 g	32.5 g	22.3 g
Carbohydrate	0 g	0 g	0 g
Fat	0.7 g	1 g	0.7 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of tinned tuna, with a typical serving and FDA Daily Value for adults.

Micronutrients for Tinned Tuna
Nutrient	Per 100 g	Per serving (142 g)	% DV
Vitamins
Vitamin A	16 µg	22.7 µg	2%
Vitamin C	1 mg	1.4 mg	1%
Thiamin	0.033 mg	0.047 mg	3%
Riboflavin	0.1 mg	0.14 mg	8%
Niacin	15.4 mg	21.9 mg	96%
Vitamin B6	0.85 mg	1.2 mg	50%
Folate	9 µg	12.8 µg	2%
Vitamin B12	1.9 µg	2.7 µg	79%
Pantothenic acid	0.42 mg	0.6 mg	8%
Minerals
Calcium	29 mg	41.2 mg	2%
Iron	1.3 mg	1.8 mg	7%
Magnesium	34 mg	48.3 mg	8%
Phosphorus	222 mg	315 mg	18%
Potassium	407 mg	578 mg	9%
Sodium	37 mg	52.5 mg	2%
Zinc	0.82 mg	1.2 mg	7%
Selenium	36.5 µg	51.8 µg	66%
Copper	0.086 mg	0.12 mg	10%
Manganese	0.015 mg	0.021 mg	<1%

Source: USDA FoodData Central — Fish, tuna, fresh, skipjack, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat tinned tuna?

One of the highest protein-per-calorie foods in any supermarket.
Shelf-stable, cheap and requires zero preparation.
Useful selenium and B12 in a single tin.

How to include it

Mix with Greek yogurt, mustard and capers instead of mayonnaise.
Toss with white beans, red onion and parsley.
Fold into a jacket potato with sweetcorn.

Things to consider

Contains mercury; UK advice limits tinned tuna in pregnancy to four medium tins a week.
Skipjack is lower in mercury than albacore or yellowfin.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Salmon, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichNutrient-Dense

Salmon, cooked

An oily fish supplying long-chain omega-3 fats EPA and DHA alongside vitamin D and B12.

kcal: 208
protein: 22 g
fibre: 0 g

per 100 g · Typical serving: 100 g cooked

Sardines, a nutrient-dense seafood food, photographed on a plain linen surface

SeafoodHigh Protein

Sardines, drained, tinned

A small oily fish delivering omega-3 fats, vitamin D and calcium from the edible bones.

kcal: 208
protein: 25 g
fibre: 0 g

per 100 g · Typical serving: 100 g tinned in oil, drained

White Beans, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesProtein-Rich

White Beans, cooked

Cannellini and haricot beans — 17 g protein per cup, plus a lot of iron and folate.

kcal: 139
protein: 9.7 g
fibre: 6.3 g

per 100 g · Typical serving: 1 cup cooked (179 g)

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