Canned Tuna Nutrition

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Nutrition Facts

Serving Size

1 cup, solid or chunks (146g)

Amount per serving

Calories

289

% Daily Value *

Total Fat 12g

15%

Saturated Fat 2.2g

11%

Trans Fat

Cholesterol 26mg

Sodium 607mg

26%

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 42.5g

Vitamin D 393 IU

98%

Calcium 19mg

Iron 2mg

11%

Potassium 302mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

0.06 mg

Riboflavin

13%

0.18 mg

Niacin

113%

18.1 mg

Pantothenic Acid

11%

0.54 mg

Vitamin B6

0.16 mg

Folate

7.3 mcg

Folic Acid

0 mcg

Food Folate

7.3 mcg

Fortified Folate

7.3 mcg

Choline

42.8 mg

Betaine

—

Vitamin B12

134%

3.21 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

33.6 mcg

Retinol

33.6 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

112 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

1.27 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.03 mg

Gamma Tocopherol

5.78 mg

Delta Tocopherol

1.81 mg

Alpha Tocotreniol

0.07 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

—

Vitamin D2 and D3

9.78 mcg

Vitamin D2

—

Vitamin D3

9.78 mcg

Vitamin D

98%

393 IU

Vitamin K

54%

64.2 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

19 mg

Iron

11%

2.03 mg

Magnesium

11%

45.3 mg

Phosphorus

36%

454 mg

Potassium

302 mg

Sodium

26%

607 mg

Zinc

12%

1.31 mg

Copper

12%

0.1 mg

Manganese

0.02 mg

Selenium

202%

111 mcg

Fluoride

45.3 mcg

Iodine

—

Fat

15%

12 g

Saturated Fat

11%

2.24 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.04 g

Pentadecylic Acid

—

Palmitic Acid

2.07 g

Margaric Acid

—

Stearic Acid

0.13 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

4.31 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.12 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

4.14 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.04 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

4.21 g

9,12-octadecadienoic Acid

3.92 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.11 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.04 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0.15 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

26.3 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

85%

42.5 g

Tryptophan

0.48 g

Threonine

1.86 g

Isoleucine

1.96 g

Leucine

3.46 g

Lysine

3.91 g

Methionine

1.26 g

Cystine

0.46 g

Phenylalanine

1.66 g

Tyrosine

1.44 g

Valine

2.19 g

Arginine

2.54 g

Histidine

1.25 g

Alanine

2.57 g

Aspartic Acid

4.36 g

Glutamic Acid

6.35 g

Glycine

2.04 g

Proline

1.5 g

Serine

1.74 g

Hydroxyproline

—

Carbohydrates

0 g

Fibre

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

289 kcal

Water

87.4 g

Ash

4.03 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup, solid or chunks (146 g)
1 can (171 g)
1 can (12.5 oz), drained (321 g)

Nutrient Sources ^‡

Excellent source of Niacin
Excellent source of Vitamin B12
Excellent source of Vitamin D
Excellent source of Vitamin K
Excellent source of Phosphorus
Excellent source of Sodium
Excellent source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Very High Protein
Moderate Fat
Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Leucine

Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Canned Tuna contains 29.1g of protein, which is about the same as 4.9 eggs, 1.1 chicken breasts, or 2.1 cups (566g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Canned Tuna

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡