Fresh tunacalories and nutrition per 100 g
100 g raw
109kcal
Protein, fat and carbs per 100 g
- Protein
- 24.4 g
- 96% of energy
- Fat
- 0.5 g
- 4% of energy
- Carbs
- 0 g
- 0% of energy
- Fiber
- 0 g
- Sugar
- 0 g
- Boiled, 100 g
- 136 kcal
- Roasted, 100 g
- 145 kcal
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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% | 109 kcal | 24.4 g | 0.5 g | 0 g |
| Boiled | 80% | 136 kcal | 30.5 g | 0.6 g | 0 g |
| Steamed | 85% | 128 kcal | 28.7 g | 0.6 g | 0 g |
| Roasted | 75% | 145 kcal | 32.5 g | 0.7 g | 0 g |
| Fried | 80% | 136 kcal | 30.5 g | 0.6 g | 0 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 | 18 mcg | 3% |
| Vitamin D | 1.7 mcg | 11% |
| Vitamin E | 0.24 mg | 2% |
| Vitamin K | 0.1 mcg | 0% |
| Vitamin B1 (thiamine) | 0.12 mg | 11% |
| Vitamin B2 (riboflavin) | 0.12 mg | 11% |
| Vitamin B3 (niacin) | 18.5 mg | 132% |
| Vitamin B6 (pyridoxine) | 0.93 mg | 72% |
| Vitamin B9 (folate) | 2 mcg | 1% |
| Vitamin B12 (cobalamin) | 2.1 mcg | 87% |
| Choline | 65 mg | 15% |
| Calcium | 4 mg | 0% |
| Iron | 0.77 mg | 4% |
| Magnesium | 35 mg | 11% |
| Phosphorus | 278 mg | 40% |
| Potassium | 441 mg | 17% |
| Sodium | 45 mg | 2% |
| Zinc | 0.37 mg | 5% |
| Selenium | 90.6 mcg | 165% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.01 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, fresh, yellowfin, raw”.