scored 83/100
Also known as ahi tuna, yellowfin tuna, skipjack
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.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 83.
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.
EPA 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
DHA comprises ~10% of brain phospholipid membranes and modulates neuroinflammation; selenium protects against neuronal oxidative stress and supports mood regulation through antioxidant pathways
Complete amino acid profile with high leucine content activates mTOR signaling; high protein density with minimal calories supports sarcopenia prevention
Omega-3 fatty acids suppress pro-inflammatory cytokines (TNF-α, IL-6); selenium and niacin boost endogenous antioxidant enzyme systems
Selenium is essential for thyroid peroxidase and glutathione peroxidase, protecting thyroid tissue; adequate iodine-rich seafood consumption maintains TSH homeostasis
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
Breaks a fast
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
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.
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.
Tuna scores 83/100 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.
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).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
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).
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).
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
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients tuna contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients tuna contributes 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.