Calories in tuna: 107 kcal per 100 g

Q: How many calories are in a portion of tuna?

A typical portion (140 g, one fillet) gives 150 kcal. Per 100 g the figure is 107 kcal.

Q: Is tuna high in niacin?

Yes. Tuna, flesh only, raw has 28 mg niacin per 100 g, 175 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does tuna have most of?

By share of the daily reference intake: niacin (28 mg, 175 %), selenium (0.093 mg, 169 %) and vitamin B12 (0.0022 mg, 88 %) per 100 g.

Q: Is tuna a good source of protein?

Tuna, flesh only, raw has 25.2 g protein per 100 g, 94 % of the energy, which meets the UK threshold for “high protein”.

What’s in a 140 g fillet

More than half of a fillet is water. The rest is 35.3 g protein and 0.98 g fat.

0.98 gFat

35.3 gProtein

105 gWater

0.98 gFat
35.3 gProtein
105 gWater

Below average for fish and seafood

Tuna is 107 kcal per 100 g. The 170 fish and seafood in this database average 138.

Tuna107

Fish and seafood average138

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per fillet0 g

Salt, per fillet0.23 g

Vitamins and minerals in tuna

Six of the 22 recorded reach the “high in” level. Niacin leads by a long way.

245 %

Niacin (vitamin B3)

39.2 mg in a 140 g fillet

1st of 161 fish and seafood

Niacin contributes to normal energy-yielding metabolism, to normal psychological function and to the reduction of tiredness and fatigue.

Selenium0.13 mg237 %

Vitamin B120.00308 mg123 %

Vitamin D0.00448 mg90 %

Phosphorus372 mg53 %

Vitamin B60.6 mg43 %

A source of

Only a trace

Vitamin C

Show all 22 with amounts

Niacin (vitamin B3)39.2 mg, 245 %

Selenium0.13 mg, 237 %

Vitamin B120.00308 mg, 123 %

Vitamin D0.00448 mg, 90 %

Phosphorus372 mg, 53 %

Vitamin B60.6 mg, 43 %

Potassium622 mg, 31 %

Chloride168 mg, 21 %

Iodine0.0252 mg, 17 %

Thiamin (vitamin B1)0.18 mg, 17 %

Magnesium54.6 mg, 15 %

Vitamin A0.106 mg, 13 %

Biotin0.00392 mg, 7.8 %

Iron1 mg, 7.2 %

Riboflavin (vitamin B2)0.1 mg, 7 %

Zinc0.56 mg, 5.6 %

Pantothenic acid (vitamin B5)0.32 mg, 5.4 %

Copper0.04 mg, 4.2 %

Folate0.0056 mg, 2.8 %

Calcium5.6 mg, 0.7 %

Manganese0.01 mg, 0.7 %

Vitamin E0.06 mg, <1 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What tuna doesn’t give you. And where to find it.

No recorded vitamin C, and only 4 % of the zinc reference intake and under 1 % of the vitamin E reference intake per 100 g.

Vitamin C

Tracein tuna

Find it inCherries, West Indian2150 % per 100 g

Zinc

4%in tuna, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin E

<1%in tuna, per 100 g

Find it inSunflower seeds, toasted326 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Tuna against other fish and seafood

Per 100 g, tuna has the most niacin of the 6 here, ahead of salmon (pink, canned in brine, drained).

28mg

13.4mg

11.5mg

8.3mg

7.8mg

7.6mg

Tuna, flesh only, rawthis page

Salmon, pink, canned in brine, drained−14.6 mg

Mackerel, smoked−16.5 mg

Lemon sole, steamed−19.7 mg

Coley, grilled−20.2 mg

Sprats, fried−20.4 mg

All values per 100 g, from the same dataset. Differences are against tuna.

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Questions about tuna

The questions people ask about tuna, answered from the dataset.

How many calories are in a portion of tuna?

A typical portion (140 g, one fillet) gives 150 kcal. Per 100 g the figure is 107 kcal.

Is tuna high in niacin?

Yes. Tuna, flesh only, raw has 28 mg niacin per 100 g, 175 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does tuna have most of?

By share of the daily reference intake: niacin (28 mg, 175 %), selenium (0.093 mg, 169 %) and vitamin B12 (0.0022 mg, 88 %) per 100 g.

Is tuna a good source of protein?

Tuna, flesh only, raw has 25.2 g protein per 100 g, 94 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-399, Tuna, flesh only, raw, 9 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 76 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.

More fish and seafood

From the same group, with calories per 100 g, and the foods with the most niacin.

Pollock, Alaskan, raw72 kcal

Salted fish, Chinese, bones removed, steamed155 kcal

Trout, brown, raw112 kcal 170fish and seafoodin this food group

How many calories are in tuna?

What’s in a 140 g fillet

Below average for fish and seafood

Low in sugar and salt

Vitamins and minerals in tuna

Niacin (vitamin B3)

A source of

Only a trace

What tuna doesn’t give you. And where to find it.

Vitamin C

Zinc

Vitamin E

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Tuna against other fish and seafood

Taken every morning since 1998.

Questions about tuna

More fish and seafood

More fish and seafood

Most niacin

Nutrient guides

Nutrition

Vitamins and minerals