Tuna Nutrition Calculator — Yellowfin, Skipjack, Bluefin & Canned
Also known as: Yellowfin Tuna, Skipjack Tuna, Bluefin Tuna, Ahi Tuna, Canned Tuna
Quick Answer — 3 oz (85g) yellowfin tuna, raw
Nutrition Calculator
90.6mcg Selenium per 100g Yellowfin Raw (165% DV) — the Highest Selenium Content of Any Common Fish, 2.7x More Than Atlantic Cod
Yellowfin tuna provides 90.6mcg selenium per 100g raw (165% DV) — the highest selenium concentration among common fish species [1][3]. This is 2.7x more than Atlantic cod (33.1mcg), 2.2x more than tilapia (41.8mcg), and 2.4x more than snapper (38.2mcg).
A single 85g serving of yellowfin delivers 77.0mcg selenium (140% DV). Even canned tuna retains 60.1mcg per 100g (109% DV) — making canned tuna one of the most accessible high-selenium foods globally.
109 kcal Yellowfin vs. 144 kcal Bluefin per 100g Raw — Bluefin's 5x Higher Fat Content Changes the Calorie Equation Entirely
Yellowfin tuna has 109 kcal with 0.95g fat per 100g raw, while bluefin has 144 kcal with 4.9g fat — 5.2x more fat [1]. Skipjack (103 kcal, 1.01g fat) is similar to yellowfin. Canned-in-water (86 kcal) is the leanest option.
Bluefin's higher fat comes with dramatically more omega-3: 1.35g vs. 0.24g in yellowfin — a 5.6x difference. Bluefin also has 655mcg vitamin A (73% DV) and 9.43mcg B12 (393% DV), making it nutritionally distinct from other tuna species.
24.4g Protein per 100g Yellowfin at 109 kcal — the Highest Protein-Per-Calorie Ratio Among All Fish in Our Database at 4.47 kcal/g
Yellowfin tuna delivers 24.4g protein per 100g raw at just 109 kcal — a ratio of 4.47 kcal per gram of protein, the most efficient among all fish species in our collection [1]. Canned tuna in water provides 19.44g protein at only 86 kcal.
Canned tuna in oil concentrates protein to 29.13g per 100g but at 198 kcal (6.80 kcal/g protein) due to oil absorption. For protein efficiency, water-packed canned tuna (4.42 kcal/g) rivals fresh yellowfin.
86 kcal Canned in Water vs. 198 kcal Canned in Oil — Packing Medium Creates a 130% Calorie Difference After Draining
Canned tuna in water has 86 kcal per 100g drained, while canned in oil has 198 kcal — a 130% calorie difference from the packing medium alone [1]. Both have similar selenium (60.1mcg) and iron (1.39-1.53mg), but oil-packed has 8.5x more fat (8.21g vs 0.96g).
A standard 112g drained can in water logs at 96 kcal, while in oil logs at 222 kcal. For calorie-aware journaling, always specify water vs. oil — this single distinction changes the calorie entry more than any other variable.
18.48mg Niacin per 100g Yellowfin (116% DV) — Tuna Has the Highest Niacin of Any Common Fish Alongside Its Selenium Density
Yellowfin tuna provides 18.48mg niacin per 100g raw (116% DV), and skipjack matches at 18.76mg [1]. Only anchovy's niacin (14.02mg) comes close among fish. This exceeds chicken breast (~13mg) and beef (~6mg) per 100g.
The combination of extreme selenium (90.6mcg, 165% DV) and niacin (18.48mg, 116% DV) makes yellowfin tuna one of the most micronutrient-dense protein sources per calorie. A single 85g serving covers 140% DV selenium and 98% DV niacin.
Tuna nutrition by species and form (per 100g)
| Variant | Calories | Protein | Total Fat | Selenium | Omega-3 | B12 |
|---|---|---|---|---|---|---|
| Yellowfin (Raw) | 109 | 24.40g | 0.95g | 90.6mcg | 0.24g | 2.08mcg |
| Skipjack (Raw) | 103 | 22.00g | 1.01g | 36.5mcg | 0.26g | 3.30mcg |
| Bluefin (Raw) | 144 | 23.33g | 4.90g | 36.5mcg | 1.35g | 9.43mcg |
| Canned Water (Drained) | 86 | 19.44g | 0.96g | 60.1mcg | 0.22g | 2.22mcg |
| Canned Oil (Drained) | 198 | 29.13g | 8.21g | 60.1mcg | 0.37g | 3.93mcg |
Practical Tips for Tuna
- 1
Yellowfin tuna has the highest selenium of any common fish (90.6mcg, 165% DV per 100g) — a single serving exceeds the daily reference.
- 2
Canned tuna in water (86 kcal) vs. oil (198 kcal) differs by 130% in calories — always specify the packing medium.
- 3
Bluefin tuna has 5.6x more omega-3 (1.35g) and 4.5x more B12 (9.43mcg) than yellowfin — it's nutritionally a different fish.
- 4
For protein efficiency, yellowfin tuna (4.47 kcal per gram of protein) is the most efficient fish in our database.
- 5
Canned tuna sodium (247-354mg per 100g) is 5-8x higher than fresh (37-45mg) — log canned separately for sodium awareness.
- 6
Bluefin tuna has 655mcg vitamin A per 100g (73% DV) — by far the highest among tuna species and most fish.
Frequently Asked Questions — Tuna
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Important Notice
This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA FoodData Central reference data. Actual values may vary by species, catch method, canning brand, and preparation. This calculator is a personal awareness utility and does not provide medical guidance.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2026). Tuna entries — yellowfin raw (FDC 15121), skipjack raw (FDC 15119), bluefin raw (FDC 15117), canned (FDC 15126, 15124). U.S. Department of Agriculture.
- [2] U.S. Food and Drug Administration (2025). Advice about eating fish. FDA.
- [3] National Institutes of Health Office of Dietary Supplements (2025). Selenium Fact Sheet for Health Professionals. NIH ODS.