Seafood · Fatty Fish

Tuna

#10 of 14 in Seafood · 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.

HeartBrainMuscleInflammationMetabolismProteinOmega-3

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Form

111kcal

Protein24.8 g

Carbs0 g

Fat0.8 g

Fiber0 g

Vitamins

Niacin15.7 mg98%

Vitamin B121.9 mcg78%

Vitamin B60.79 mg47%

Vitamin D1.4 mcg7%

Pantothenic Acid0.24 mg5%

Biotin1.3 mcg4%

Vitamin A15.3 mcg2%

Vitamin A51 iu1%

Vitamin D58.6 iu—

Minerals & other

Selenium77.0 mcg140%

Phosphorus236 mg19%

Omega3230 mg—

Bioactives estimated

Omega-3 (ALA/EPA/DHA)~1.3 g

Glutathione~13 mg

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

Nutrient density35.0/35Vitamins and minerals relative to calories — the single biggest driver.

Protein quality14.0/15How much protein it delivers, by absolute grams and per calorie.

Bioactives11.8/15Polyphenols, flavonoids and other beneficial plant compounds.

Fiber0.0/10Dietary fiber for gut health, satiety and steadier blood sugar.

Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.

Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.

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.

What it feeds primary sources only

Systems

ImmuneBrainCardioEnergyMuscleBonesLongevityHormonesSkinStressLiverEyesReproductiveJoints

Pathways

MethylationAntioxidantATP / MitoBoneThyroidNeurotransmitterDetoxHematopoiesisLipidsMembranesVascular NOHPA AxisKetogenesisNAD⁺mTORDopamineSerotoninSteroidogenesisVitamin D Activation

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 riskstrong

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

Enhances cognitive function and supports neuroprotectionstrong

DHA 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 agingstrong

Complete amino acid profile with high leucine content activates mTOR signaling; high protein density with minimal calories supports sarcopenia prevention

Reduces systemic inflammation and oxidative stressmoderate

Omega-3 fatty acids suppress pro-inflammatory cytokines (TNF-α, IL-6); selenium and niacin boost endogenous antioxidant enzyme systems

Supports thyroid function and metabolic regulationmoderate

Selenium is essential for thyroid peroxidase and glutathione peroxidase, protecting thyroid tissue; adequate iodine-rich seafood consumption maintains TSH homeostasis

Pairs 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

In the kitchen

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

When to eat it 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

Breaks a fast

Best avoided

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

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