Tuna, fresh, steamed or poached
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 cup, cooked, flaked (136 g)
186.3 calories, 7.2 from fat
 
Carbs
0 g
 
Proteins
41.7 g
 
Fat
0.8 g
 
Sat. Fat
0.3 g

KEY FACTS

(learn about health benefits or risks)
  • Tuna, fresh, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (46%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps prevent Alzheimer's disease), Phosphorus (a vital part of the body growth process), Potassium (helps prevent muscle cramps) and Magnesium (helps you to get bigger and stronger muscles).
  • Tuna, fresh, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (61% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.4 cal/g)
High
Density
(46 %/cal)
Medium
Density
(0.3 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
83%
Protein
0%
Carbs
0%
Fiber
1%
Fat
2%
Saturated Fat
22%
Cholesterol
21%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B6

Helps prevent formation of kidney stones; Reduces the risk of heart attack.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Tuna, fresh, steamed or poached

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 186.3 cal
Calories from Fat 7.2 cal
% Daily Value
Total Fat 0.8 g 1.3%
Saturated Fat 0.3 g 1.5%
Cholesterol 66.6 mg 22.2%
Sodium 507.3 mg 21.1%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 41.7 g 83.4%
 
Vitamins
Vitamin A 81.6 IU 1.6%
Vitamin B6 1.3 mg 63.9%
Vitamin B12 3 mcg 50.3%
Vitamin C 0 mg 0%
Vitamin D 2.9 mcg 0.7%
Vitamin E 0 mg 0%
Vitamin K 0.1 mcg 0.2%
 
Minerals
Calcium (Ca) 6.8 mg 1.4%
Copper (Cu) 0.1 mg 3.1%
Iron (Fe) 1.3 mg 7.3%
Magnesium (Mg) 54.4 mg 13.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 640.6 mg 18.3%
Phosphorus (P) 428.4 mg 42.8%
Selenium (Se) 154.9 mcg 221.3%
Zinc (Zn) 0.6 mg 4.3%