Canned tuna
100 g raw
90 kcal
Boiled, 100 g
113 kcal
Roasted, 100 g
120 kcal
Protein, fat and carbs per 100 g
- Protein
- 19 g
- Fat
- 0.6 g
- Carbs
- 0.1 g
- Fiber
- 0 g
- Sugar
- 0 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 90 kcal | 19 g | 0.6 g | 0.1 g |
| Boiled | 80% | 113 kcal | 23.8 g | 0.8 g | 0.1 g |
| Steamed | 85% | 106 kcal | 22.4 g | 0.7 g | 0.1 g |
| Roasted | 75% | 120 kcal | 25.3 g | 0.8 g | 0.1 g |
| Fried | 80% | 113 kcal | 23.8 g | 0.8 g | 0.1 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 17 mcg | 2% |
| Vitamin D | 1.2 mcg | 8% |
| Vitamin E | 0.33 mg | 2% |
| Vitamin K | 0.2 mcg | 0% |
| Vitamin B1 (thiamine) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.08 mg | 7% |
| Vitamin B3 (niacin) | 9.9 mg | 71% |
| Vitamin B6 (pyridoxine) | 0.32 mg | 25% |
| Vitamin B9 (folate) | 4 mcg | 1% |
| Vitamin B12 (cobalamin) | 2.6 mcg | 107% |
| Choline | 29.3 mg | 7% |
| Calcium | 18 mg | 2% |
| Iron | 1.7 mg | 9% |
| Magnesium | 22.7 mg | 7% |
| Phosphorus | 137 mg | 20% |
| Potassium | 176 mg | 7% |
| Sodium | 219 mg | 11% |
| Zinc | 0.66 mg | 8% |
| Selenium | 67.8 mcg | 123% |
| Copper | 0.05 mg | 6% |
| Manganese | 0.02 mg | 1% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Fish, tuna, light, canned in water, drained solids”.