Aquatic Foods
Tuna, yellow-fin
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 67% |
| Calories | 107kcal / 2530kcal (4%) |
Macronutrients
Protein | 23.6 g/ 71g (33%) | ||||
Total Fat | 1.4 g/ 42g (3%) low | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 7 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.21 mg/ 1mg (16%) source |
Vit B3 | 16 mg NE/ 16mg NE (100%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 65 mg/ 750mg (8%) |
Phosphorus | 471 mg/ 700mg (67%) high |
Iron | 1 mg/ 12mg (8%) |
Sodium | 95 mg/ 1500mg (6%) low |
Allergen Info
Fish
What is this food?
Yellow-fin tuna (canned or cooked), a lean protein food. In a 100 g serving, it provides about 107 kcal and 1.4 g total fat, with 0 g carbs and 0 g fiber.
Why it matters to health
Tuna helps you meet your daily protein needs for muscle repair and keeping you full between meals. It also has some healthy benefits from its fats, but it’s worth noting that it contains saturated fat (0.49 g per 100 g) and sodium (95 mg per 100 g). If you’re eating tuna often, balancing it with other protein sources (like fish varieties, eggs, chicken, beans, and tofu) and pairing it with vegetables and whole grains can help you keep your meals more balanced.
Healthier tips
- For your 3 meals + 1–2 snacks a day, use tuna as your protein for lunch or dinner (about 1 palm-sized serving).
- Pair tuna with non-starchy vegetables (e.g., lettuce, tomatoes, cucumber, kangkong) and a carb you can control (1/2–1 cup cooked rice or a small serving of whole grains).
- If it’s canned, choose options labeled low-sodium when available, and rinse tuna in water if the label allows.
- To keep meals interesting, alternate tuna with other proteins so you don’t rely on one type every day.
Common Filipino dishes
Tuna sisig, Tuna patties (tuna croquettes), Tuna kinilaw, Tuna mayo sandwich, Tuna sinigang, Tuna flakes with rice
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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