Tuna raw: calories & nutrition facts
100 g of tuna raw contain 139 kcal (585 kJ), 22.4 g protein, 0 g carbohydrates (of which 0 g sugar), 5.5 g fat and 0 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 139 kcal
- Protein
- 22.4 g
- Carbs
- 0 g
- Fat
- 5.5 g
- Fiber
- 0 g
- Sugar
- 0 g
- Salt
- 0.11 g
Nutrition for your portion
- Calories
- 139 kcal
- Protein
- 22.4 g
- Carbs
- 0 g
- Sugar
- 0 g
- Fat
- 5.5 g
- Fiber
- 0 g
for 100 g
Energy split
- Protein64 %
- Fat36 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 139 kcal / 585 kJ | |
| MACRONUTRIENTS | ||
| Protein | 22.4 g | |
| Fat | 5.5 g | |
| Saturated fatty acids | 1.6 g | |
| Monounsaturated fatty acids | 1.7 g | |
| Polyunsaturated fatty acids | 1.3 g | |
| Omega-3 fatty acids | 1.2 g | |
| Omega-6 fatty acids | 0.11 g | |
| Cholesterol | 82 mg | |
| Carbohydrates | 0 g | |
| Sugar | 0 g | |
| Starch | 0 g | |
| Lactose | 0 g | |
| Fiber | 0 g | |
| Alcohol | 0 g | |
| Water | 70 g | |
| Salt | 0.11 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 76 µg | 10 % |
| Vitamin D | 4.5 µg | 91 % |
| Vitamin E | 1.3 mg | 10 % |
| Vitamin K | 1 µg | 1 % |
| Vitamin B1 (thiamine) | 0.16 mg | 15 % |
| Vitamin B2 (riboflavin) | 0.16 mg | 11 % |
| Niacin | 13.2 mg | 82 % |
| Pantothenic acid | 0.23 mg | 4 % |
| Vitamin B6 | 460 µg | 33 % |
| Biotin | 2.8 µg | 6 % |
| Folate | 15 µg | 8 % |
| Vitamin B12 | 4.3 µg | 170 % |
| Vitamin C | Traces | |
| MINERALS | ||
| Sodium | 43 mg | |
| Potassium | 363 mg | 18 % |
| Calcium | 40 mg | 5 % |
| Magnesium | 50 mg | 13 % |
| Phosphorus | 266 mg | 38 % |
| Iron | 3.3 mg | 24 % |
| Zinc | 0.79 mg | 8 % |
| Iodine | 44.2 µg | 29 % |
| Copper | 97 µg | 10 % |
| Manganese | 15.7 µg | 1 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Tuna canned, drained · 95 kcal
- Tuna fried without fat (oven) · 165 kcal
- Tuna fried without fat (pan) · 153 kcal
- Tuna grilled · 169 kcal
- Tuna in oil, canned, drained · 207 kcal
- Tuna in tomato sauce, canned · 126 kcal
- Tuna poached · 134 kcal
- Tuna deep-frozen · 107 kcal
- Tuna deep-frozen, fried without fat (oven) · 130 kcal
- Tuna deep-frozen, fried without fat (pan) · 119 kcal
- Tuna deep-frozen, grilled · 131 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · T121100 · Data: BLS 4.0 (2025)