Tuna
Tuna is a lean, protein-dense seafood rich in omega-3 fatty acids, selenium, and B vitamins, making it a cornerstone food for cardiovascular and cognitive health.
Variants (3)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Niacin15.7 mg98% DV
- Vitamin B121.9 mcg78% DV
- Vitamin B60.79 mg47% DV
- Selenium77.0 mcg140% DV
- Phosphorus236.3 mg19% DV
- Omega3229.5 mg
- Omega-3 (ALA/EPA/DHA)~1.3 g
- Glutathione~13 mg
Score · 82/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Selenium165% DV
- Niacin116% DV
- Vitamin B1292% DV
- Vitamin B655% DV
- Phosphorus22% DV
Overview
Tuna, a migratory fish species consumed globally for millennia, stands out among seafood for its exceptional protein concentration (29.2g per 100g) and favorable omega-3 to total fat ratio. Unlike fattier fish, tuna delivers omega-3 fatty acids (EPA and DHA) at 270mg per 100g without excess saturated fat, supporting cardiovascular function and neuroinflammation reduction. The selenium content (90.6mcg, ~165% DV) provides potent antioxidant and thyroid-supporting benefits through selenoprotein synthesis. Tuna's niacin (18.5mg) and B12 (2.2mcg) support energy metabolism and neurological health, while phosphorus aids bone mineral density. As a low-carbohydrate, high-satiety protein source, tuna supports lean muscle maintenance and metabolic health—critical longevity factors. The bioavailability of tuna's micronutrients is superior to plant sources due to the heme and non-heme iron matrix. However, mercury content varies by species (yellowfin > albacore > skipjack); strategic consumption frequency mitigates risk while preserving benefits.
Health Benefits (5)
- Supports cardiovascular health and reduces atherosclerosis riskstrongEPA and DHA in tuna reduce triglycerides, lower blood pressure, and decrease platelet aggregation, while selenium acts as a cofactor for glutathione peroxidase, protecting vessel endothelium from oxidative damage
- Enhances cognitive function and supports neuroprotectionstrongDHA comprises ~10% of brain phospholipid membranes and modulates neuroinflammation; selenium protects against neuronal oxidative stress and supports mood regulation through antioxidant pathways
- Optimizes protein synthesis and muscle retention with agingstrongComplete amino acid profile with high leucine content activates mTOR signaling; high protein density with minimal calories supports sarcopenia prevention
- Reduces systemic inflammation and oxidative stressmoderateOmega-3 fatty acids suppress pro-inflammatory cytokines (TNF-α, IL-6); selenium and niacin boost endogenous antioxidant enzyme systems
- Supports thyroid function and metabolic regulationmoderateSelenium is essential for thyroid peroxidase and glutathione peroxidase, protecting thyroid tissue; adequate iodine-rich seafood consumption maintains TSH homeostasis
Food Pairings
- ·Pair with leafy greens (spinach, kale) because their vitamin K and chlorophyll enhance omega-3 absorption and amplify anti-inflammatory signaling
- ·Combine with selenium-free carbs (sweet potato, brown rice) because resistant starch feeds beneficial gut bacteria that improve bioavailability of B vitamins
- ·Serve with tomatoes or bell peppers because their lycopene and vitamin C reduce mercury bioavailability and boost collagen synthesis via vitamin C synergy
- ·Add turmeric or ginger because curcumin and gingerol potentiate tuna's anti-inflammatory effects through NF-κB pathway inhibition
Practical Tips
- ·Choose skipjack or canned light tuna over albacore/yellowfin to reduce mercury exposure while maintaining omega-3 benefits; limit to 2-3 servings weekly for adults
- ·Store fresh tuna at 32°F immediately after purchase; use within 1-2 days to prevent histamine formation (scombroid poisoning risk)
- ·Pair canned tuna with olive oil (not water-packed) to improve omega-3 absorption via fat-soluble vitamin mechanism and enhance satiety
- ·Consume tuna in combination with antioxidant-rich foods; this reduces oxidative stress from tuna's polyunsaturated fats during digestion
- ·If using canned tuna, rinse with fresh water to reduce sodium content by ~40%, critical for blood pressure management in sodium-sensitive individuals
Optimal Timing
Tuna's high protein and selenium support afternoon energy and cognitive function; midday consumption allows 6-8 hours for amino acid utilization in muscle protein synthesis before rest; avoids pre-sleep serotonin competition
- · late-evening
Post-workout timing (within 2 hours) is also optimal for muscle recovery; tuna's complete amino acid profile maximizes leucine-triggered protein synthesis when combined with resistance training
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other seafood
Per 100 g of the default form. Bars show how much higher or lower tuna is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about tuna
What is tuna?
Tuna is classified as a fatty fish (seafood). Tuna is a lean, protein-dense seafood rich in omega-3 fatty acids, selenium, and B vitamins, making it a cornerstone food for cardiovascular and cognitive health.
Is tuna healthy?
Tuna scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Selenium, Niacin, Vitamin B12. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is tuna high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 24.8 g of protein (~50% of the 50 g daily value).
Is tuna high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in tuna?
In a 85 g serving, tuna is highest in Selenium (~140% DV), Niacin (~98% DV), Vitamin B12 (~78% DV), Vitamin B6 (~47% DV), Phosphorus (~19% DV).
Is tuna keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
When is the best time to eat tuna?
Best in the midday. Tuna's high protein and selenium support afternoon energy and cognitive function; midday consumption allows 6-8 hours for amino acid utilization in muscle protein synthesis before rest; avoids pre-sleep serotonin competition
How much tuna should I eat?
A typical serving is around 85 g (~111 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating tuna alongside several other seafood sources.
Is tuna an allergen?
Tuna falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with tuna?
Tuna pairs nicely with: Pair with leafy greens (spinach, kale) because their vitamin K and chlorophyll enhance omega-3 absorption and amplify anti-inflammatory signaling; Combine with selenium-free carbs (sweet potato, brown rice) because resistant starch feeds beneficial gut bacteria that improve bioavailability of B vitamins; Serve with tomatoes or bell peppers because their lycopene and vitamin C reduce mercury bioavailability and boost collagen synthesis via vitamin C synergy; Add turmeric or ginger because curcumin and gingerol potentiate tuna's anti-inflammatory effects through NF-κB pathway inhibition.
Supplements that mirror Tuna's nutrient profile
Encyclopedia entries that supply the same signature nutrients tuna contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Tuna
These are the nutrients tunacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.