TunaFish
144
kcal / 100g
122
kcal / 3 oz
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Allergens
This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 144kcal | — |
| Protein | 23.33g | 47% |
| Total lipid (fat) | 4.9g | 6% |
| Fatty acids, total saturated | 1.257g | 6% |
| Cholesterol | 38mg | 13% |
| Carbohydrate, by difference | 0g | 0% |
| Fiber, total dietary | 0g | 0% |
| Total Sugars | 0g | — |
| Sodium, Na | 39mg | 2% |
Vitamins & Minerals
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Selenium contributes to normal spermatogenesis EU register →
Selenium contributes to the maintenance of normal hair EU register →
Selenium contributes to the maintenance of normal nails EU register →
Selenium contributes to the normal function of the immune system EU register →
Selenium contributes to the normal thyroid function EU register →
Selenium contributes to the protection of cells from oxidative stress EU register →
Vitamin A contributes to normal iron metabolism EU register →
Vitamin A contributes to the maintenance of normal mucous membranes EU register →
Vitamin A contributes to the maintenance of normal skin EU register →
Vitamin A contributes to the maintenance of normal vision EU register →
Vitamin A contributes to the normal function of the immune system EU register →
Vitamin A has a role in the process of cell specialisation EU register →
Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus EU register →
Vitamin D contributes to normal blood calcium levels EU register →
Vitamin D contributes to the maintenance of normal bones EU register →
Vitamin D contributes to the maintenance of normal muscle function EU register →
Vitamin D contributes to the maintenance of normal teeth EU register →
Vitamin D contributes to the normal function of the immune system EU register →
Vitamin D has a role in the process of cell division EU register →
Vitamin D contributes to the normal function of the immune system in children. EU register →
Thiamine contributes to normal energy-yielding metabolism EU register →
Thiamine contributes to normal functioning of the nervous system EU register →
Thiamine contributes to normal psychological function EU register →
Thiamine contributes to the normal function of the heart EU register →
Riboflavin contributes to normal energy-yielding metabolism EU register →
Riboflavin contributes to normal functioning of the nervous system EU register →
Riboflavin contributes to the maintenance of normal mucous membranes EU register →
Riboflavin contributes to the maintenance of normal red blood cells EU register →
Riboflavin contributes to the maintenance of normal skin EU register →
Riboflavin contributes to the maintenance of normal vision EU register →
Riboflavin contributes to the normal metabolism of iron EU register →
Riboflavin contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to the reduction of tiredness and fatigue EU register →
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Vitamin B12 contributes to normal energy-yielding metabolism EU register →
Vitamin B12 contributes to normal functioning of the nervous system EU register →
Vitamin B12 contributes to normal homocysteine metabolism EU register →
Vitamin B12 contributes to normal psychological function EU register →
Vitamin B12 contributes to normal red blood cell formation EU register →
Vitamin B12 contributes to the normal function of the immune system EU register →
Vitamin B12 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B12 has a role in the process of cell division EU register →
Diet Compatibility
- VeganNo
No — Tuna is not vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianNo
No — Tuna is not vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Tuna is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Tuna is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Tuna is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Tuna is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Tuna is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Tuna is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Tuna is keto-friendly (0 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Tuna is low-carb (0 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Tuna is low in sugar (0 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Tuna is high in protein (23.33 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Tuna is not low-fat (4.9 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Tuna is not low-calorie (144 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Canned light tuna in water has 0g carbohydrate per 100g, per USDA data. That makes it naturally compatible with a ketogenic or low-carb diet. [9]
Plain canned tuna, in water or oil, is considered keto-friendly thanks to its near-zero carb content. Flavored or sauced pouches are the exception — those can add sugar or seasoning carbs, so check the label. [10]
Standard vegetarian diets exclude fish, so tuna isn't vegetarian or vegan. People who eat fish while otherwise following a vegetarian-style diet get their own label for it — "pescatarian" — precisely because it's a distinct category, per Harvard Health. [11]
Tuna's main allergen is Thu a 1, a heat-stable protein called a parvalbumin. Reported reactions range from oral allergy syndrome and hives to, in some sensitized individuals, respiratory symptoms. [12]
Parvalbumins act as a cross-reactive "panallergen" across fish species. Studies have found roughly 50% cross-reactivity between tuna and other finned fish like salmon and cod, so a tuna allergy raises real (not universal) odds of reacting to other fish too. [13]
Fish allergy (like tuna) and shellfish allergy are separate categories, per Mayo Clinic. Some people react to one but not the other, though some react to both. [14]
Tuna is one of the most common causes of scombroid (histamine) poisoning, which looks like an allergic reaction but is actually bacterial spoilage turning histidine into histamine in fish that wasn't kept cold enough. That histamine isn't destroyed by freezing, cooking, or canning, and symptoms — flushing, a peppery mouth feeling, headache, hives, GI upset — usually resolve within about 12 hours. [15]
Canned tuna is considered a no-FODMAP food since it's pure protein with no fermentable carbs. Plain canned tuna is generally unrestricted on a low-FODMAP diet — just double-check flavored or seasoned varieties separately, since add-ins can bring FODMAPs of their own. [16]
Health Benefits
Tuna's long-chain omega-3s (EPA and DHA) are linked to a lower risk of coronary heart disease, per an American Heart Association advisory cited by NIH's Office of Dietary Supplements. [1]
FDA's long-running monitoring data show mercury levels vary a lot by tuna species. Canned light tuna averages about 0.128 ppm and skipjack 0.144 ppm.
Albacore runs higher at 0.358 ppm, and bigeye highest at 0.689 ppm — roughly 5x the lowest tuna type. [2]FDA's official fish-choice chart lists canned light tuna as a "Best Choice" (2-3 servings/week). Albacore and yellowfin are "Good Choices" but limited to about 1 serving/week for pregnant or breastfeeding people and young children.
Bigeye tuna is flagged as a "Choice to Avoid" for having the highest mercury among tuna species. [3]A 2025 peer-reviewed test of commercial canned tuna found one albacore can that exceeded FDA's legal mercury limit, at 1.3 ppm versus the 1.0 ppm action level. The same study found yellowfin had the lowest average mercury of the tuna types tested. [4]
Tuna's selenium content may limit how bioavailable — and toxic — its mercury actually is, so researchers argue the mercury-to-selenium ratio matters more than raw mercury content alone. Europe's food safety agency (EFSA) has said that cutting fish intake specifically over mercury concerns can create more harm overall than moderate consumption, given fish's other nutritional benefits. [5]
The advocacy group EWG argues that FDA and EPA's official advice still allows more methylmercury, from one weekly albacore serving, than EPA's own calculated safe threshold. EWG also says tuna alone accounts for over a third of Americans' total methylmercury exposure, simply because it's eaten so often.
This is a consumer-advocacy position, not an official government finding — it differs from FDA's own guidance above. [6]Tuna is a good source of selenium and lean protein. A 3 oz serving of canned tuna can provide roughly half the recommended daily vitamin D intake. [7]
Storage & Buying Tips
Fresh tuna keeps just 1-3 days in the fridge at 40°F (4°C) or below. For best quality, freeze it at 0°F (-18°C) or below — it'll keep about 2-3 months. [8]
Frequently Asked Questions
Can you eat tuna every day safely?
Most healthy adults can eat tuna daily without trouble — you'd need to eat well beyond a typical serving to approach FDA's mercury action levels, and the omega-3s, protein, and low cost are real upsides.
FDA's own official guidance is more cautious: 2-3 servings a week of "Best Choice" fish like canned light tuna. Higher-mercury types like albacore are capped at just 1 serving a week, especially for pregnant or breastfeeding people and young children.
Long-term methylmercury overexposure can eventually cause peripheral vision loss, muscle weakness, or trouble with speech, hearing, or walking. [3]
Is canned tuna safe during pregnancy?
Yes, canned light tuna is on FDA's "Best Choices" list for pregnancy, at 2-3 servings a week (8-12 oz total).
Albacore and tuna steaks run higher in mercury, so FDA limits those to just 1 serving (about 6 oz) a week, with no other fish that week.
Bigeye tuna is the one to skip entirely during pregnancy. [17]
Can you eat raw tuna from the grocery store?
Not safely, unless it's been frozen specifically to kill parasites first — a step ordinary fresh tuna at the grocery counter usually hasn't gone through.
FDA's guidance calls for freezing at -4°F (-20°C) for 7 full days, or one of two colder, shorter regimens at -31°F (-35°C); most home freezers can't reliably hit or hold those temperatures.
Tuna labeled "sushi-grade" or "previously frozen for raw consumption" has typically been through this process — a plain fresh tuna steak has not, and carries real parasite risk if eaten raw. [18]
Does cooking tuna reduce its omega-3 content?
Not a clean comparison, unfortunately. USDA's numbers for raw bluefin (0.283g EPA, 0.89g DHA per 100g) versus canned light tuna (0.028g EPA, 0.196g DHA per 100g) actually mix two different species with the effect of canning itself.
Canning is known to concentrate fat as water cooks off, which suggests some fat — and the omega-3s inside it — likely gets lost into the can's liquid during processing.
No source specifically measured omega-3 loss from canning alone, so read this as a reasonable inference, not a confirmed number. [19]
How long does cooked tuna last in the fridge?
About 3-4 days in the refrigerator at 40°F (4°C) or below, per USDA food-safety guidance for cooked seafood leftovers.
That's shorter than fresh raw tuna's 1-3 day window, so don't assume cooking buys you extra fridge time — track it separately. [20]
Tuna vs salmon: how do they compare?
Per 3 oz raw, tuna (yellowfin) runs leaner and lower-calorie than salmon: about 93 kcal and 21g protein, under 1g fat.
Salmon carries roughly 124-177 kcal, 17-18g protein, and 5-11g fat depending on wild versus farmed — plus meaningfully more omega-3s and vitamin D.
Tuna also tends to run higher in mercury than salmon, which matters most for pregnant people, young children, and frequent fish-eaters. [21]
Found in these products
None of the products in our database currently contain Tuna.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Fish, tuna, fresh, bluefin, raw” (SR Legacy, fdcId 173706), updated 2026-08-27.
Research reviewed 2026-08-27.
- Office of Dietary Supplements - Omega-3 Fatty Acids
- FDA — Mercury Levels in Commercial Fish and Shellfish (1990-2012)
- FDA — Advice about Eating Fish
- Rock et al., Toxics (2025-05-22)
- Chamorro et al., Frontiers in Nutrition (2024-04-01)
- Environmental Working Group — Five Things FDA and EPA Didn’t Tell You About Seafood Safety
- WebMD — Health Benefits of Tuna
- US Department of Health and Human Services — Cold Food Storage Chart (2023-09-19)
- Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) - Nutrients - SR Legacy | USDA FoodData Central
- Ketogenic.com — Is Canned Tuna Keto? - Keto All (2023-08-18)
- Thinking about becoming a pescatarian? What you should know about the pescatarian diet - Harvard Health (2025-01-10)
- f40 Tuna/Yellow fin | Thermo Fisher Scientific
- Do et al., Journal of Allergy and Clinical Immunology (2005) (2005-11-30)
- Mayo Clinic — Shellfish allergy - Symptoms and causes
- U.S. Food and Drug Administration — Scombrotoxin Poisoning and Decomposition
- Fodmapedia — Tuna (canned): a low-FODMAP fish?
- U.S. Food and Drug Administration — Questions & Answers from the FDA/EPA Advice on Eating Fish
- Fish and Fishery Products Hazards and Controls Guidance
- Fish, tuna, fresh, bluefin, raw - Nutrients - SR Legacy | USDA FoodData Central
- How long can you store fish?
- Healthline — Tuna vs. Salmon: Is One Healthier? (2020-11-02)