Foods/Fish & Shellfish/Tuna

Fish & Shellfish · meal

Tuna

3 oz · 85 g93 kcal

A fish & shellfish that's a strong source of Selenium and Niacin (B3).

Macros

Per serving

93 kcal

Energy

20.7g

Protein

not available

Carbs

0.4g

Fat

not available

Fiber

Protein 20.7 gCarbs 0 gFat 0.4 g

109 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

Fiber: not available. Fiber isn't recorded for this food in USDA FoodData Central, so it's shown as not available — not zero.

What a serving covers

% of a day’s needs

Per 3 oz (85 g), as a share of a reference adult — male, 35, moderately active.

140%

98%

74%

61%

34%

11%

Good source of (≥ 20% RDA)

SeleniumNiacin (B3)Vitamin B12Vitamin B6Phosphorus

Pairs well with

What fills tuna’s gaps?

Tuna is lighter on Calcium, Folate (DFE) — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Magnesium TofuAdds Calcium & Copper+ Calcium+ Copper+ Iron KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 3 oz = 85 g

Generous to use, with room before it crowds out variety.

Common questions

Tuna, in brief

How many calories are in tuna?

3 oz (85 g) of tuna has about 93 calories.

What is tuna a good source of?

Tuna is a good source of Selenium, Niacin (B3), Vitamin B12, Vitamin B6, and 1 more nutrients.

Is tuna good in a smoothie?

S8D usually places tuna as a meal-role food alongside the smoothie.

Keep exploring

More fish & shellfish

All foods →

Nutrient guides

Selenium Niacin (B3) Vitamin B12 Vitamin B6 Phosphorus Potassium

Put tuna to work.

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